What Is Spelt and Is It Beneficial for Your Health?

A Quick Introduction to Spelt

Spelt is an ancient grain that has been cultivated in Europe for generations. Though it started to fade from our diets in the 19th century, it’s now making a stylish comeback as a nutrient-packed whole grain. With a unique nutty taste and a texture that sets it apart, spelt has found its place in kitchens and health circles alike. Have you ever wondered why ancient grains are trending again?

Unpacking the Nutrition of Spelt

Much like its relative wheat, spelt is loaded with beneficial nutrients. A cup (about 194 grams) of cooked spelt typically contains:

• 246 calories
• 10.7 grams of protein
• 1.7 grams of fat
• 51 grams of carbohydrates
• 7.5 grams of dietary fiber
• Great amounts of manganese (92% DV), phosphorus (23% DV), niacin (31% DV), magnesium (23% DV), zinc (22% DV), and iron (18% DV)

Additionally, spelt offers copper, selenium, and vitamin B1. One interesting fact: compared to modern wheat, it often packs a bit more protein and antioxidants.

Health Benefits of Spelt and Whole Grains

Incorporating whole grains like spelt into your diet can contribute to overall well-being. They’re a powerhouse of:

• Complex carbohydrates for long-lasting energy
• Essential proteins and dietary fiber to aid digestion
• Vitamins and minerals crucial for body functions

Studies suggest that diets rich in whole grains can help reduce the risk of heart disease, strokes, and type 2 diabetes, plus keep your weight in check. Does this make you curious to experiment with spelt in your meals?

Who Should Be Cautious with Spelt?

Though spelt is a nutritious choice, it’s important to note that it is a type of wheat and contains gluten. This means:

• People with celiac disease or non-celiac gluten sensitivity should steer clear.
• Those with a wheat allergy might also experience issues with spelt.

Additionally, if you suffer from irritable bowel syndrome (IBS), keep in mind that spelt contains FODMAPs, which can sometimes trigger symptoms. Opting for sourdough spelt bread might be a gentler option since fermentation reduces FODMAP levels.

Understanding Antinutrients in Spelt

Like many plant-based foods, spelt also contains natural compounds known as antinutrients (such as phytic acid and lectins) that can interfere with mineral absorption. However, traditional preparation methods like soaking, sprouting, or fermenting can help minimize these effects, making the nutrients more accessible for your body.

Practical Tips to Enjoy Spelt

Thinking about adding spelt to your menu? Here are some simple ways to do it:

• Whole Grain Cooking: Rinse whole spelt grains thoroughly and soak them overnight. Use them in place of rice or potatoes in stews, risottos, or as a hearty salad base.
• Baking with Spelt Flour: Substitute about half of your regular wheat flour with spelt flour when baking. It’s great for breads, muffins, and pancakes.
• Sourdough Option: If you have IBS or are sensitive to FODMAPs, choose sourdough spelt bread, as fermentation reduces some of the troublesome components.

The Bottom Line

Spelt is not just a relic of the past—it’s a versatile whole grain that brings both flavor and nutrition to modern diets. While it shares many similarities with wheat, its slightly higher protein and antioxidant levels make it an appealing option for many. However, owing to its gluten content, those with celiac disease, gluten sensitivity, or a wheat allergy need to be extra cautious. As always, whether you choose spelt or any other whole grain, integrating these nutrient-rich foods into your meals can support better health.