Why Replace Regular Wheat With Spelt?

Ancient wheat varieties regaining popularity

Ancient grains are crop species that have been used by mankind for thousands of years. The “ancient grain” species have mostly been displaced by newer varieties that ensure higher yield and greater disease resistance. Recently, however, ancient grains have been returning to favour. They are valued for their naturalness, unique composition and the health benefits that a diet enriched with these products can provide. All ancient grain varieties have a higher content of: silicon, B vitamins, micronutrients and vitamin E than “modern” wheat.

Here are some varieties of ancient wheat that are worth considering:

• Kamut wheat (Khorasan, freekeh, green wheat) – grown since ancient times in Egypt, among other places. It has smaller and more elongated grains and a slightly nutty aftertaste. Kamut contains about 30% more protein than common wheat. It requires longer cooking.
• Einkorn wheat – the first domesticated variety of wheat, considered the purest cereal species. Its grains are twice as small as those of common wheat. It has more fibre, iron and B vitamins, and less gluten. It exhibits high oxidative potential and contains lutein, a substance that is good for eyesight.
• Emmer wheat (farro, emmer) – ancient wheat that is the direct ancestor of spelt and durum wheat. It has flat ears and a hard husk that protects the grains well from external factors. It is notable for its high fibre content.
• Spelt – the most popular ancient grain, which is also the best available. It can be a 1:1 substitute for classic wheat.

What exactly is spelt?

Spelt (Triticum spelta) is a sub-species of wheat. It is one of the oldest cereals, known to humans for up to 7,000 years. 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. Recently, however, it has been experiencing renewed interest, especially in organic farming. It is relatively resistant to adverse environmental conditions and some diseases as well as easier to store and transport. Consumers are attracted to spelt for its unique health properties, centuries-old cultivation tradition and ease of incorporation into the diet.

Unlike the most popular types of wheat, spelt does not lose its husk during harvesting. It protects the grain and insulates it from the external environment. It ensures that the contents of spelt grains do not come into direct contact with pesticides and pollutants.

Spelt is mainly used to produce flour for a number of products, such as bread, pasta and even snacks or confectionery products. Spelt grains can also be used to make spelt groats, flakes and bran.

In addition to its universal nutritional properties, spelt is also cherished by alternative food philosophies. Eating spelt is recommended by Ayurveda, calling it a “grain with harmonising properties”, and the diet of Saint Hildegard considers it the most important nutritional product “containing the energy of life”. Scientists and nutritionists agree with this alternative approach and all speak with one voice: spelt is a grain that is worth including in your diet.

Comparison of nutritional values of common wheat and spelt

Spelt is a sub-species of wheat. However, its nutritional values differ from those of ordinary wheat used, for example, to make white bread. Here is a table comparing the content of each nutrient in the two cereals.

Nutrient	Content in 100 g of spelt grains (Triticum spelta)	Content in 100 g of common wheat grains (Triticum vulgare)
Energy	338 kcal	328 kcal
Protein	14.6 g	11.1 g
Fat	2.43 g	2.40 g
Carbohydrates	70.2 g	70.5 g
Fibre	10.7 g	11.5 g
Starch	53.9 g	56.8 g
Calcium	27 mg	37 mg
Iron	4.44 mg	3.8 mg
Magnesium	136 mg	120 mg
Phosphorus	401 mg	330 mg
Potassium	388 mg	340 mg
Sodium	8 mg	4 mg
Zinc	3.28 mg	3.49 mg
Copper	0.51 mg	0.37 mg
Manganese	2.98 mg	2.65 mg
Thiamine (vitamin B1)	0.364 mg	0.423 mg
Riboflavin (vitamin B2)	0.113 mg	0.110 mg
Niacin (vitamin B3)	6.84 mg	3.27 mg
Pantothenic acid (vitamin B5)	1.07 mg	0.94 mg
Vitamin B6	0.23 mg	0.28 mg
Vitamin A	10 IU	0 IU
Vitamin E	0.79 mg	1.49 mg

Spelt contains slightly more valuable minerals: magnesium, manganese, copper and iron. It also has almost twice as much thiamine – vitamin B3, important for the nervous and cardiovascular systems.

Spelt has more protein than common wheat and a better amino acid profile. It contains more lysine, leucine and isoleucine, which are called limiting amino acids. Most plant products have too little of them for plant proteins to be considered complete. Spelt is no exception – it may not be the main source of protein in the diet, but substituting refined wheat flour for spelt one ensures better protein utilisation.

There are also a lot of other exceptional amino acids in spelt: glutamine and proline. They are especially valuable for active people. Glutamine is the substrate for the production of a natural antioxidant: glutathione. A higher glutamine content in the diet prevents overtraining, supports intestinal function and increases resistance to infection. Proline, on the other hand, facilitates regeneration and plays a key role in collagen production. It improves the condition of cartilaginous tissue, supports wound healing and the formation of other tissues, such as tendons. Thus, it indirectly counteracts injuries and speeds up recovery. Some athletes even opt for glutamine and proline supplementation, while spelt provides them in their natural form.

Read also: “Diet After Injury – 5 Tips on How to Eat to Get Back in Shape Quickly”.

The biggest benefits of spelt in the diet

Most of the benefits of spelt generally coincide with those of a diet rich in whole grain cereal products. However, it also has some unique properties and substances that deserve special mention. Here are the biggest advantages of introducing more spelt products into the menu.

1. Positive effect on cholesterol and lipid profile

Spelt grains contain about 11 grams of fibre per 100 grams, including insoluble (predominantly) and soluble. A diet rich in fibre contributes to increasing the content of the desirable HDL fraction cholesterol (“good cholesterol”) and decreasing total cholesterol. Soluble fibre additionally reduces the amount of cholesterol that penetrates from the intestines into the bloodstream.

2. Healthy heart and cardiovascular system

A diet rich in whole grain cereal products, including spelt, provides essential support for heart and circulatory health. Spelt is an excellent ingredient in the Mediterranean diet, which for years has been considered the world’s healthiest diet. The positive effect of spelt on the cardiovascular system is also due to the presence of dietary fibre. Its presence in the diet (at least 25-30 g per day) means a lower risk of hypertension, heart disease, as well as strokes: this is scientifically proven by many studies!

3. Improved postprandial glycemia

Swapping white wheat bread for spelt one is a good step toward better postprandial glycemia, or more stable blood sugar levels. Spelt bread has a lower glycemic index than wheat bread. On top of that, it contains more protein and fatty acids, which lower the rate of glucose absorption into the blood and counteract the sugar spike after a meal. This is valuable for people with insulin resistance and diabetes, but also for any healthy person. Postprandial sugar spikes are responsible for worse moods, such as fatigue and lethargy after eating.

In addition, there are particles in spelt grains: alkylresorcinols and phytic acid, which help increase insulin sensitivity. The various antioxidants in spelt further protect against the effects of hyperglycemia.

To take full advantage of the benefits of spelt for better blood sugar levels, choose wholemeal, unrefined products: wholemeal spelt bread, spelt groats or high-type spelt flour.

4. Rhodanide – a natural antibiotic from spelt

Rhodanide is a naturally occurring substance in living organisms, including humans. It is found in the greatest quantity in breast milk. Because of its properties, rhodanide is sometimes called a natural antibiotic. It has the ability to stimulate stem cells, and on top of that, it exhibits pro-immunity and anti-allergy properties. Spelt is the only cereal that contains natural rhodanide.

5. A valuable source of energy

According to official recommendations, cereal and whole grain products should account for 25% of the “healthy plate”. Spelt is one of the grains that can be a daily part of a healthy diet, regardless of the level of physical activity. The main component of spelt is complex carbohydrates. Thanks to them, the energy of whole grain spelt products is released slowly, and the meal is satiating for a long time. People who are not very physically active should go for unrefined spelt products: groats or products made from high-type (>1000) spelt flour.

Athletes and active people can also benefit a lot from including spelt in their diets, and swapping wheat flour for spelt one will result in a higher vitamin, mineral and protein content in the meal. At the same time, spelt is well digested and can provide athletes with more intestinal comfort than, for example, wholemeal rye bread. Refined spelt products will also work well for athletes: white spelt bread, crispy spelt bread, products made from spelt flour of a lower type (>500).

Note! Although spelt is healthy, it is a grain high in fermentable carbohydrates (FODMAPs). Some people with irritable bowel syndrome may experience digestive discomfort after spelt in the same way as after wheat products. This effect is partly mitigated by the choice of sourdough spelt bread instead of the one made with yeast.

Spelt – healthy, but not gluten-free!

It is worth remembering that spelt is a sub-species of wheat. So it contains gluten and is definitely not a gluten-free cereal or a classic wheat substitute. If you need to exclude or limit gluten, spelt will not be a good alternative. There are even more gluten proteins in spelt than in common wheat! Therefore, it is absolutely prohibited in the diet of people with celiac disease, gluten allergy and non-celiac gluten sensitivity.

Read also: “7 Signs from Your Body to Go Gluten-Free”.

How to eat spelt for health? Practical advice

You already know that spelt is a grain that is worth including in your menu because of its unique health properties and nutritional value. Here are some practical tips to help you take even more advantage of its potential:

• Remember that the word “spelt” is not a synonym for “whole grain” or “wholemeal”. Among spelt products you will find both refined and whole grain products. If you want to reap the greatest health benefits, go for wholemeal, whole-grain spelt products.
• Follow the principle that the healthiest spelt is the least processed. You can find processed spelt products in stores, such as sweetened spelt breakfast cereals and salted snacks. Pay attention to the composition of products and remember that not all spelt products will be very healthy.
• When choosing flour, keep in mind that high-type spelt flour has the most minerals and vitamins. It is an excellent substitute for wheat flour. It will work well for home baking of bread, pancakes, cakes and more.
• Don’t fall for marketing gimmicks that capitalise on the growing popularity of spelt. There are more expensive products that advertise themselves as “spelt” but contain only a fraction of this grain. If only 10% of ordinary wheat flour is exchanged for spelt one, the nutritional values have not improved significantly and it is not worth overpaying for such a product. Always pay attention to the composition listed on the packaging.
• Spelt flour and regular wheat flour have very similar organoleptic properties. You do not need to make changes in the proportions of the ingredients to modify the recipe on your own or search for special recipes with spelt. Spelt has only a slightly nuttier aftertaste than common wheat.
• Don’t limit yourself to just spelt flour and bread. Also reach for groats, bran, spelt germ or wholemeal pasta. There is even spelt grain coffee available!