Khorasan

Nutrition per ~50 g · ¼ cup cooked

30.6 g net carbs after fiber.

Vitamins

Minerals & other

Bioactives estimated

Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.

What drives the score weighted inputs

These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 84.

What it feeds primary sources only

Systems

Pathways

Overview

Khorasan wheat, also known as Kamut, is an heirloom grain originating from the Khorasan region of Iran and cultivated for over 4,000 years. This ancient wheat variety contains approximately 20% more protein than modern durum wheat and delivers exceptional amounts of magnesium, manganese, and zinc—critical cofactors for cellular energy production and antioxidant defense. The 10.52g fiber content per 100g supports gut microbiota diversity and promotes sustained glycemic control, important for preventing age-related metabolic decline. Khorasan's unique composition of bioactive compounds, including carotenoids and polyphenols, contributes to reduced inflammation markers in observational studies. Unlike modern wheat, Khorasan retains a lower gluten content structure that some individuals find better tolerated. For longevity-focused nutrition, Khorasan serves as a functional grain option that addresses multiple aging pathways: mitochondrial function (via B vitamins and minerals), glycemic stability, and gut health. Its mineral density—particularly the 3.26mg manganese and 4.46mg zinc per 100g—supports bone remodeling and immune senescence prevention, key concerns in aging populations.

Health benefits 5

Pairs with

• Pair with iron-rich leafy greens (spinach, kale) or legumes—vitamin C from the vegetables enhances non-heme iron absorption from Khorasan's 3.874mg iron content
• Combine with healthy fats (olive oil, nuts, seeds)—fat-soluble carotenoids and polyphenols in Khorasan require dietary fat for optimal absorption
• Mix with zinc-rich foods like pumpkin seeds or oysters—synergistic mineral absorption when consumed together improves bioavailability of both foods
• Pair with fermented foods (kefir, sauerkraut)—probiotics enhance breakdown of phytic acid remaining in Khorasan and improve mineral absorption

In the kitchen

• Purchase whole grain Khorasan berries rather than refined flour to preserve the 10.52g fiber, phytonutrients, and micronutrients; refined versions lose 30-40% mineral content
• Soak or sprout Khorasan grains for 8-12 hours before cooking to further reduce phytic acid and improve mineral digestibility by up to 25%
• Store in airtight containers in cool, dark conditions (ideally refrigerated); whole Khorasan grains remain viable for 6-12 months due to lower oxidation than modern wheat
• Cook with a 1:2.5 grain-to-water ratio; Khorasan requires 20-25 minutes to reach optimal tenderness while retaining chewy texture and intact fiber structure
• Consume as part of mixed-grain bowls rather than as the sole carbohydrate to ensure amino acid completeness (pair with legumes for complete protein profile)

When to eat it midday

Khorasan's high fiber and protein content supports sustained post-lunch satiety and stable blood glucose through the afternoon energy dip, reducing 3-4pm snacking impulses. Its mineral density supports daytime metabolic function.

Breaks a fast

Best avoided

• immediately before bed (high fiber may cause digestive activity)

Suitable for post-workout recovery when paired with protein; the carbohydrate replenishes glycogen while minerals support electrolyte balance