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Ancient types of wheat, such as kamut, are being studied for their potential to help manage inflammation, blood sugar, and cholesterol levels.
Poor diet is one of the leading contributors to premature death in the United States and around the world, in some analyses surpassing even smoking. According to one of the most comprehensive global analyses of dietary risk factors, the five most impactful changes we can make to improve our diets are to reduce salt, eat more nuts, consume more non-starchy vegetables, eat more fruit, and include more whole grains.
But are some whole grains better than others? What about the so-called ancient grains? Are they any better than modern wheat varieties? Take kamut, for example, often marketed as "mummy wheat" and rumored to have been discovered in an Egyptian tomb.
After World War II, the wheat industry began favoring high-yielding wheat varieties for bread and pasta production. In recent years, though, some of the more traditional or ancient grains, generally defined as species that have remained relatively unchanged over the last hundred years, have made a comeback.
Nutritionally, grains like kamut and einkorn (considered one of the oldest forms of wheat) contain more yellow carotenoid pigments such as lutein and zeaxanthin, which support eye health. These pigments were often bred out of modern wheat to achieve the bright white look consumers tend to prefer. However, durum wheat, used in pasta, retains much of that yellow hue.
Modern wheat varieties may have less lutein, but they often contain more vitamin E. So in terms of basic vitamin and mineral content, the difference isn't dramatic. However, ancient grains tend to have a higher antioxidant capacity, likely due to greater polyphenol content. Whether that translates into health benefits is still under investigation.
In laboratory studies, researchers exposed human liver cells to digested bread made from ancient grains (like kamut and spelt), heritage wheat, and modern wheat strains. The cells were then subjected to an inflammatory stimulus. Results suggested that modern wheat was less effective at suppressing inflammation. Although all the grains were similar nutritionally, they appeared to have different biological effects, hinting at potential health advantages of ancient grains.
Of course, petri dish studies don’t always reflect real-world outcomes. So what about actual people?
In one clinical trial, individuals with irritable bowel syndrome (IBS) were randomized to eat wheat products made from either modern wheat or ancient wheat (kamut) for six weeks. Both groups consumed the same amount of wheat, just different types. Those eating kamut reported less abdominal pain, reduced bloating, improved stool consistency, and less disruption to their quality of life. The researchers observed a significant overall improvement in IBS symptoms with ancient wheat.
In another study involving participants with nonalcoholic fatty liver disease, those who consumed kamut products experienced better liver function compared to those eating the same quantity of modern wheat.
Further trials involving people with type 2 diabetes found that ancient grains improved cholesterol levels and insulin sensitivity. In those with heart disease, kamut products were linked to better blood sugar control and lower cholesterol. Even in people without diagnosed heart conditions, arterial function improved with ancient wheat consumption.
The bottom line? Human studies suggest that ancient wheat varieties may be more anti-inflammatory and could support better blood sugar and cholesterol management. However, researchers caution that because the number of clinical trials is still relatively small, it is too early to state definitively that ancient grains are superior to all modern wheat varieties in reducing chronic disease risk. Still, the best available evidence suggests that they may offer benefits.
Regardless of the type of wheat you choose, here’s an unusual tip: don’t eat the plastic bread bag clip. One report documented a 45-year-old man who showed up at the hospital with bloody stools, only for a CT scan to reveal a piece of plastic from a bread bag lodged in his digestive tract. He later admitted to habitually eating too quickly without chewing properly.
Whole grains, especially when consumed in their intact forms, whether ancient or modern, are part of Dr. Michael Greger’s Daily Dozen checklist, a simple, science-based guide to eating well. Including them in your daily routine is a smart step for overall health.
They’re also especially beneficial for your gut microbiome, which plays a central role in everything from digestion to immune function.
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