Useful Properties Of Einkorn

Einkorn is an ancient semi-wild variety of wheat, similar in appearance to wheat, but with a harder husk and a slightly different nutritional content. Both cultures contain gluten.

Nutritional value of einkorn

Einkorn is characterized by many useful and healing properties. The increased interest in this culture today is not accidental. It contains an almost perfect combination of vitamins, minerals, trace elements, proteins, carbohydrates and fats necessary for the human body. The main ballast substances that regulate digestion are also in sufficient quantities. There is more protein than in a hen's egg (between 27% and 37%). The presence of iron and B vitamins is higher than that of common wheat. There is no significant difference in sugar or soluble fiber content. The gluten content is low.

In fact, einkorn contains all the nutrients needed by man, in a balanced combination throughout the grain, not just in its shell. This means that even with the finest grinding, the nutritional value of the product is preserved.

One cup of cooked einkorn contains the following nutrients:

• 246 calories;
• 10.7 grams of protein;
• 1.7 grams of fat;
• 51 grams of carbohydrates;
• 7.6 grams of fiber;
• trace elements : calcium (19 mg), magnesium (85 mg; 24% of DP *), phosphorus (291 mg; 29% of DP *), potassium (277 mg), sodium (10 mg), zinc (2.4 mg) 24% of DP *), manganese (106% of DP *), iron (18% of DP *);
• vitamins : thiamine (0.2 mg), riboflavin (0.06 mg), niacin (5 mg; 25% of DP *), vitamin B6 (0.16 mg), folic acid (25 mkg), vitamin E , 50 mg).

This cereal is a source of vitamin A (8 IU), which supports and supports the cardiovascular and reproductive systems, removes free radicals from the body.

DP * - daily requirement

Useful properties of einkorn

Consumption of foods containing soluble fiber, such as einkorn, lowers blood cholesterol levels. Studies have found that soluble fiber lowers both total and bad LDL cholesterol, but also increases levels of good HDL cholesterol.

Increases blood circulation and helps maintain constant blood pressure. It also reduces the risk of developing heart disease and stroke.

Einkorn is richer in protein, unsaturated fatty acids and dietary fiber than common wheat. The specific soluble carbohydrates (mucopolysaccharides) contained in it have the ability to strengthen the immune system. They are essential for proper digestion, help to facilitate bowel movements.

Eating einkorn and other high-fiber foods is an effective way to reduce constipation and diarrhea, as well as other digestive problems such as bloating, gas and hemorrhoids. A high-fiber diet can also reduce the risk of developing diverticular disease, which affects the colon. The useful substances in the product have a high degree of solubility, so they are easily absorbed by the body.

Some people with irritable bowel syndrome may be intolerant to einkorn because it is high in fermentable oligosaccharides, disaccharides, monosaccharides and polyols (FODMAPs). These are short-chain carbohydrates.

Regular consumption of food with the culture stabilizes the weight, because the carbohydrates it contains are absorbed slowly and gradually and there is no feeling of hunger. It also reduces the risk of developing diabetes. People suffering from this disease can benefit from the beneficial properties of einkorn in regulating weight and reducing the risk of heart disease, which are common complications of diabetes. Fiber slows digestion and reduces the sudden rise in blood sugar.

Studies show that gluten in einkorn does not cause allergies in half of the cases that occur due to the use of common wheat.

How to use einkorn?

Einkorn can be used in the form of flour or whole grains. Einkorn flour can replace wheat in many recipes. Gives the pastries a pleasant taste. Pasta and biscuits made from einkorn flour are for sale.

The flour is used to make bread, pastries, sweets; as a substitute for half the content of wheat flour in bread recipes; used to make sauces. Einkorn can be added to risotto, stews, as a side dish or breakfast cereal. It must be washed well before cooking.

Contraindications for Limets

• Antinutrients : Like most plant foods, cereals also contain antinutrients. These are substances that can interfere with the digestion and absorption of other nutrients.
• Phytic acid : Reduces the absorption of minerals such as iron and zinc. For most people who follow a well-balanced diet, this is not a problem, but for vegetarians and vegans who get most of their minerals from plant foods, it can be especially important. Like wheat, einkorn contains significant amounts of phytic acid. The way it is processed can affect its content in the product.
• Lectins : These are a group of proteins found in many foods, including einkorn. It is believed that they should be avoided, as their high intake is associated with damage to the intestinal mucosa, indigestion and autoimmune diseases. Most lectins are destroyed during cooking. As with phytic acid, treatment by soaking, germination and fermentation significantly reduces the lectin content.

People prone to gluten sensitivity, enteropathy or celiac disease should consult a doctor before consuming einkorn.