Ancient Grains: Emmer Wheat

Commercial modern wheat (Triticum aestivum) is the most widely grown wheat type in the world which is about 95% of the total world wheat production. The remaining 5% is mainly contributed by ancient wheat varieties like Emmer wheat (Triticum dicoccum) and Spelt. The archaeological record indicates that domesticated Emmer appeared about 8000 to 9000 BC in the Pre Pottery Neolithic period.

In Italy, Emmer Wheat is generally called “farro”. In India, it is popularly known as “samba,” in Tamil Nadu, “javegodi,” and “Sadaka” in Karnataka or “khapli” in Maharastra. It is also known as long wheat.

Emmer Wheat Nutrition

Emmer Wheat is nutritionally superior wheat.  It has a higher fiber and antioxidant compound concentrations (polyphenols, and carotenoids) when compared with common wheat. The low glycemic index value and high satiety value of emmer wheat make it particularly suitable for special diets, e.g. diabetes. The digestibility of the Emmer wheat starch is slower compared to that of other modern wheat. Thus, it is preferred for preparing hypoglycemic foods, which are suitable for people suffering from diabetes. Emmer generally has lower amounts of gluten and its structure is quite different than regular wheat. Most often, Emmer is well tolerated by those with gluten intolerances or other wheat allergies. Many of them with wheat sensitivities consume emmer without any problem. Although emmer may not be recommended for persons with Celiac Disease.

It is a good source of protein and nutrients like magnesium and iron.  Emmer wheat has high dietary fiber (approx. 6g of fiber per 100g) which helps in managing cholesterol and blood sugar levels. 

In 2001, a study (1) found that incorporation of dicoccum whole wheat flour in the diet of diabetic patients resulted in 11% reduction each in total lipids, triglycerides, and LDL-cholesterol concentration, over a six week study period. The mean value of low-density lipoprotein was also reduced by 5%.

Further, emmer wheat is a high pest and drought-resistant crop which can be easily grown with minimum agricultural practices.

Cooking Ideas

Emmer has a sweet nutty flavor and can replace regular wheat in all the recipes. It can be cooked as a whole grain (like rice and quinoa) which results in chewy and plump textured wheat. This can be consumed with salads. If one prefers softer texture then soaking emmer overnight and cooking (use a rice cooker) will result in a softer texture. Cooked emmer has a longer shelf life and can last for at least one week.

Cracked emmer (dalia) cooks faster and can be used in Upama, Khichdi, and Kheer preparations. Emmer Wheat flour phulkas and rotis are delicious. Substituting emmer wheat flour in baking bread and cakes recipes is a great idea.

References

1. Yenagi, N & Hanchinal, R & Patil, C & Koppikar, V & Halagi, M. (2001). Glycemic and lipiclemic response to dicoccum wheat (Triticum dicoccum) in the diet of diabetic patients. 21.
2. Dhanavath, S. and Prasada Rao, U. (2017), Nutritional and Nutraceutical Properties of Triticum dicoccum Wheat and Its Health Benefits: An Overview. Journal of Food Science, 82: 2243-2250. doi:10.1111/1750-3841.13844