Is Spelt Better Than Wheat? 4 Health Benefits (2024)

FAQs

Is Spelt Better Than Wheat? 4 Health Benefits? ›

Spelt is an excellent source of carbohydrates and dietary fiber. It is particularly rich in iron, magnesium, phosphorous, zinc, and niacin (vitamin B-3). Compared with wheat, spelt contains: a slightly higher protein content (15.6 percent in spelt vs.

The grain hasn't been crossed with any other species of wheat, making it purer than most modern wheat. In whole-grain form, it provides more essential amino acids, vitamins, and minerals. Many believe spelt to be a healthier alternative to conventional wheat.

The gluten in spelt is a little different from that in wheat, enough to allow some of those allergic or intolerant to wheat or wheat gluten to eat it. It also depends on the reason for the intolerance.

Yes, but . . . the gluten in spelt has a different molecular make-up than the gluten in modern wheat. It is more fragile and more water soluble, which makes it easier to digest. Spelt is also higher in fiber than wheat, and the extra fiber aids in the digestion of the gluten.

The carbohydrate in spelt flour comes in the form of fiber (4 grams) and starch. There are no naturally occurring or added sugars in spelt flour. The glycemic index of spelt flour is estimated to be 55 to 67, according to The Diabetes Council, which means spelt flour has a moderate effect on blood sugar levels.

Lowers blood glucose levels: The fiber content of whole-grain spelt helps reduce blood sugar levels in people with diabetes. Improves gut health: The fiber content and other nutrients in spelt can boost the amount of good bacteria in your gut, leading to a healthy digestive system and overall better immunity.

Helps Boost Immune System

The vitamins and minerals in spelt flour help to boost the immune system and reduce inflammation.

It originated in southwest Asia, but quickly spread to Europe and was cultivated here until medieval times. Since yields from spelt crops are lower than from common wheat, it was displaced by it and spelt products were not widely available for years.

Because spelt flour has fewer gluten-forming proteins than whole-wheat flour, it's even less able to give bread structure. Our conclusion: Feel free to substitute spelt flour for whole-wheat flour in recipes in which sturdy structure isn't desirable (such as pancakes and muffins).

Spelt has more iron, manganese, vitamin B3, copper, phosphorus, magnesium, and zinc, and rye is richer in fiber, vitamin B2, and vitamin B5. Spelt's daily need for iron is 23 more. Spelt has 2 times more vitamin B3 than rye.

Is spelt high in lectins? ›

The amount of lectins you're exposed to from spelt is unlikely to cause harm or prevent nutrient availability if consumed cooked. All grains contain high amounts of lectins. However, most of these lectins are eliminated during cooking or processing.

If you have a gluten allergy, don't use spelt flour because spelt contains high gluten content. More, if you have irritable bowel syndrome, which is a gut disorder that causes stomach pain, gas, bloating, diarrhea, or constipation, don't use spelt flour.

Cons of spelt:

“low” content of fibers – even though the amount of soluble fiber is the same with both versions of whole grains in spelt and wheat (and so is the glycemic index), wheat contains 15% of dietary fiber and more insoluble fibers. Spelt, for its part, contains “only” around 10% of dietary fiber.

Secondly, Spelt has a naturally occurring tight outer hull that is really tough to remove. In fact, it requires specialized and expensive equipment to do so and most farmers just don't want to have to fight that battle.

When it comes to sourdough, spelt sourdough is not necessarily more healthy than sourdough made with bread flour, however for some people, spelt can be easier to digest and therefore healthier for their own dietary needs. You can also use organic spelt flour if you prefer.

It has gained popularity in recent times, thanks to its high levels of fibre, protein, vitamins and minerals and the fact that it is both easy to digest and low in gluten. Spelt is generally sold as flour and used in bread, pasta, biscuits and crackers.

In general, spelt had the highest gluten content, but no difference was observed in the gluten contents of durum wheat, emmer and einkorn. All four species had significantly higher gluten contents than common wheat. However, the gluten composition of all wheat species was significantly different.