what is spelt flour

The grain matures in the husk, wrapped in a natural protective layer. Spelt flour is an alternative to standard flours that offers unique benefits to health. Fiber can help you feel full longer, so it may be helpful when eaten as part of a weight-loss diet. It is unsuitable for people with celiac disease, gluten sensitivity or a wheat allergy. There are no naturally occurring or added sugars in spelt flour.The glycemic index of spelt flour is estimated to be 55-67, according to the The Dia… Whole spelt is also a good source of fiber. Nutrition, Benefits, and Downsides. It can cause problems for people who are intolerant to gluten, such as people with celiac disease or non-celiac gluten sensitivity (31, 32, 33). Published April 1, 2019. 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One known trigger of IBS is a group of short-chain carbs known as FODMAPs. A similar number of people are thought to have non-celiac gluten sensitivity (39, 40). It has a nutty flavour, and once the grain is milled into flour, it has a similar light texture as whole wheat flour. There are about 120 calories in a single serving (one quarter cup). It's not identical, though. Whole grain consumption trends and associations with body weight measures in the United States: Results from the cross sectional National Health and Nutrition Examination Survey 2001-2012. Some people think lectins should be avoided, since a high intake has been linked with damage to the gut lining, digestive discomfort and autoimmune diseases (54). Nutr J. However, spelt may contain slightly more minerals and less phytic acid. Despite it being a whole grain, it does not produce heavy products. It’s estimated that about 1 in 141 people in the US has celiac disease. spelta. Its scientific name is Triticum spelta (1). Spelt is an ancient whole grain in the same family as wheat, barley and rye. Since they are close relatives, spelt and wheat have similar nutritional profiles and both contain gluten. Yet it can be a concern for vegetarians and vegans, who get most of their minerals from plant foods. Lectins are a group of proteins found in many foods, including grains (53). While most baking sites say that you can substitute spelt for whole wheat flour in most recipes, I find some tinkering is usually needed for the best result, as it contains less gluten and more protein than regular flour. There are no naturally occurring or added sugars in spelt flour. Another review showed that those who ate the most whole grains had a 32% lower risk of developing type 2 diabetes. What is spelt flour (and why is it good for you)? Spelt is a good source of calcium, magnesium, selenium, zinc, iron, and manganese. If the recipe calls for it and you don't have it, Tastessence will give you some spelt flour substitutes that you can use. Despite its popularity, soy remains a controversial food. Antinutrients are substances that can interfere with the digestion and absorption of other nutrients (50). However, the taste from the wheat flour is hardly different. You can then use them as a substitute for other carbs, like rice or potatoes, in many dishes. Fermenting spelt to make sourdough bread can lower the amount of FODMAPs present. Spelt is a cereal grain in the wheat family, but it is not the same thing as wheat (same genus, different species). Spelt flour is not a high protein food, but a single serving does boost your protein intake slightly: 5 grams per 1/4 cup serving of flour, or 3 grams in a slice of bread made from spelt flour. Like most plant foods, grains also contain some antinutrients. Combine three cups of water with one cup of spelt grains plus a bit of salt and pepper and simmer until the grains are soft. It's also delicious when topped with berries and a bit of honey for breakfast.Â. In fact, many who have tried it find it hard to switch back to regular flour afterwards. Read our, Reviewed by Barbie Cervoni MS, RD, CDCES, CDN, Medically reviewed by Richard Fogoros, MD, Reviewed by Jonathan Valdez, RDN, CDE, CPT, Reviewed by Ayana Habtemariam, MSW, RDN, LDN, https://www.verywellfit.com/health-benefits-of-fiber-4022865, Gluten-Free Brown Rice Bread Nutrition Facts and Health Benefits, Tofurkey Nutrition Facts and Health Benefits, Cranberry Beans Nutrition Facts and Health Benefits, 12 Grain Bread Nutrition Facts and Health Benefits, Pumpernickel Bread Nutrition Facts and Health Benefits. White spelt flour is higher in protein, making the white flour products nutritionally beneficial which is not the case with wheat flour. Similarly, a recent analysis of over 14,000 people found the highest intakes of whole grains were associated with a 21% reduced risk of heart disease (12). Monash University. Spelt has a tougher husk and spelt flour is making a comeback as one of the healthy alternatives to all purpose flour or white flour. Published April 1, 2015. 2013;28(11):845-58. doi:10.1007/s10654-013-9852-5, Biskup I, Gajcy M, Fecka I. Spelt grains and flour contain a little more protein than regular wheat, and there's a little difference in the amounts of some of the minerals. Spelt (Triticum spelta), also known as dinkel wheat or hulled wheat, is a species of wheat that has been cultivated since approximately 5000 BC. Spelt has remained the same in … Spelt flour should not be consumed by people who can't have gluten. Spelt contains phytic acid, which can reduce the absorption of minerals. High fiber intake has also been linked with a reduced risk of obesity, heart disease and type 2 diabetes (5, 6, 7). ISME J. 2017;26(6):1013-1019. doi:10.17219/acem/61665, Helnæs A, Kyrø C, Andersen I, et al. Spelt is an ancient variety of wheat. The carbohydrate in spelt flour comes in the form of fiber (4 grams) and starch. It is also rarely bleached because part of the appeal of spelt flour is its naturally darker color. In certain countries like Bavaria and Belgium, spelt is actually used to brew beer and has a unique, distinct flavor that many people enjoy. They are also more likely to maintain a healthier weight and have better digestive health (20, 21, 22). You can add spelt to your diet using whole grains or spelt flour. Eating spelt is a good way to help get your daily recommended amount of nutrients. Shereen Lehman, MS, is a healthcare journalist and fact checker. She has co-authored two books for the popular Dummies Series (as Shereen Jegtvig). Spelt is an ancient whole grain that is in the wheat family. FoodData Central. Spelt flour is also rarely used commercially in processed foods that focus on visual … This article takes a close look at the old proverb and…, Fish sauce is a popular ingredient in many dishes, but if you're out or don't like the taste, there are plenty of alternatives. Spelt Flour can be used in most recipes calling for all-purpose flour. 2016;103(4):999-1007. doi:10.3945/ajcn.115.124271, Tang G, Wang D, Long J, Yang F, Si L. Meta-analysis of the association between whole grain intake and coronary heart disease risk. This is the finely milled meal of spelt, an ancient variety of wheat and sub-species of common wheat. All grains contain high amounts of lectins. The potential role of selected bioactive compounds from spelt and common wheat in glycemic control. That being said, it is always a good idea to choose whole grains instead of their refined counterparts. It’s also easy to substitute spelt flour for wheat flour in most recipes, as they are very similar. Its scientific name is Triticum spelta (1). A Danish study published in 2016 found that people who ate more whole grains had a lower risk of heart attacks. The study encompassed more than 50,000 adults ages 50 to 64. Another earlier meta-analysis also showed that higher whole grain consumption was associated with lower risk of heart disease., It is possible to have an allergy to spelt and spelt flour. Many types of wheat free recipes including pastas, breads etc are made from it. The flour can be used like conventional flour in most recipes, although some adjustments may be necessary. Spelt is known the world over as an excellent flour for those attempting to reduce their intake of gluten. Other types of wheat include einkorn wheat, khorasan wheat and modern semi-dwarf wheat. Spelt flour is an alternative to wheat flour that is popping up in more and more places these days. Spelt is an ancient whole grain grown in many parts of the world. Spelt Flour Nutrition Facts and Health Benefits, Ⓒ 2020 About, Inc. (Dotdash) — All rights reserved, Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Bread that includes spelt flour as an ingredient has a similar glycemic index to bread made with white flour because both types of bread are primarily made with refined white flour. This whole grain flour can be used in most recipes calling for all purpose flour or whole wheat flour, including bread, cookies, muffins and … The full name of spelt is Triticum aestivum var. One study of 247,487 people found that those who ate the most whole grains were 14% less likely to have a stroke (11). Apricot, cinnamon & olive oil cake. Feta cheese is a staple in Greek cuisine and the Mediterranean diet, but you may wonder what type of milk it's made of. However, it contains gluten, and is not a good option for people with gluten intolerance or a wheat allergy. Spelt was an important staple in parts of Europe — from the Bronze Age to medieval times. Traditional methods like soaking, sprouting and fermenting can significantly reduce the phytic acid content of grains (52). Am J Clin Nutr. For example, traditional bread-making with fermentation can reduce FODMAPs. One study also found that spelt contained less of the antinutrient phytic acid (60). Am J Cardiol. Read on to explore about Spelt Flour Benefits and its nutrition facts. Sprouted spelt produces slightly lighter, fluffier baked goods than traditional flour. Spelt is a type of grain that is strongly related to wheat. Gut microbiome composition is linked to whole grain-induced immunological improvements. However, some studies have shown subtle differences between them. Some spelt products, including sourdough bread, have been labeled as “safe” by the Monash Low-FODMAP system. Pu-erh Tea: Benefits, Dosage, Side Effects, and More. Whole spelt and whole wheat have very similar nutrition profiles. The fiber content of whole spelt is actually slightly lower than that of whole wheat, but they have similar amounts of soluble fiber (1, 8). 2015;115(5):625-9. doi:10.1016/j.amjcard.2014.12.015, Vu NT, Chin J, Pasco JA et al. The gluten in spelt isn't as strong as wheat gluten and many bakers find that when making bread with spelt flour, the dough doesn't rise as high. Spelt is high in fiber, protein, zinc, iron, and other vitamins and minerals. This article tells…. Carbs in Spelt FlourMost of the calories in spelt flour come from carbohydrate. Wheat flour tends to be very dry. Its nutrition content is very similar to wheat, and it is high in gluten. It has nutritional benefits similar to other whole-grain flours: It's a good source of fiber and contains micronutrients such as calcium and vitamin E. Not so long ago, if you wanted spelt flour, you had to purchase spelt kernels and use a kitchen grinder to make your own flour. It’s also an excellent source of dietary fiber, and contains some vitamins and minerals. Spelt flour is more fragile when compared to normal wheat flour, hence there would be no need to over knead it. People who eat the most whole grains have a lower risk of strokes, heart attacks, type 2 diabetes and some cancers (11, 12, 13, 14, 15, 16, 17, 18, 19). Like wheat, spelt contains a significant amount of FODMAPs, which can trigger IBS symptoms in susceptible people (44, 45, 46, 47). However, spelt flour is actually lower in FODMAPS than modern wheat flour (49). It helps to add a bit of vital wheat gluten to bread dough made with spelt flour. You can also use spelt flour in traditional sourdough recipes. This article takes a detailed look at spelt and its health effects, both good and bad. It will keep one to three months at room temperature, or a little longer in the refrigerator. Like wheat, barley, and rye, spelt is a gluten grain. Since it has gluten, spelt flour can replace whole wheat or whole grain flour in most bread recipes. Spelt flour is a type of non-wheat flour available in the market that is quite popular. Spelt (Triticum spelta), also known as dinkel or hulled wheat, is one of the oldest cultivated grains in the world. One study of thousands of American kids and adults found that those who consumed more whole grains also consumed more nutrients overall, and had a healthier body weight., The fiber and other compounds in whole grains can contribute to the health of the bacteria in the digestive system. It requires more moisture than all-purpose flour. About 14% of the US population has IBS (43). Spelt can be cooked and eaten whole (called spelt berries) and used as a warm side or in a cold salad, or it can be ground into flour for baking. Intake of whole grains is associated with lower risk of myocardial infarction: the Danish Diet, Cancer and Health Cohort. FODMAP Blog. Even though the gluten in spelt isn't exactly the same as wheat gluten, it's still not suitable for a gluten-free diet. Instead, it has a light and airy texture, similar to wheat. Wheat allergy occurs when there is an immune response to the proteins in wheat (41, 42). But what exactly is spelt flour? Irritable bowel syndrome (IBS) is a gut disorder that can cause stomach pain, gas, bloating, diarrhea and constipation. However, most of these lectins are eliminated during cooking or processing. Keep spelt flour in an airtight container in a cool, dark place for maximum shelf life. Eur J Epidemiol. For people with celiac disease, gluten will trigger an autoimmune reaction, which causes inflammation in the small intestine. For example, the mineral content of spelt is higher than wheat. Today, it’s rising in popularity and has found a new market in health food stores. It can also be bought as white and wholewheat flour and used in bread and baking. Spelt is rich in protein, and these proteins contain all of the nine essential amino acids needed by the human body. Left untreated, celiac disease can cause deficiencies in iron, calcium, vitamin B12 and folate. Phytic acid reduces the absorption of minerals such as iron and zinc (51). However, comparisons have shown it to be slightly higher in zinc and protein. They have about the same amount of fiber. Eating spelt flour and spelt products is a simple way to get more whole grain fiber into your diet. Spelt is a cereal grain in the wheat family that has been cultivated for thousands of years – originally in Iran, then Europe and only in the past century has spelt been cultivated in North America. Flour made from spelt has a nutty, slightly sweet flavor and can be used in most recipes that call for regular or whole-wheat flour. Adv Clin Exp Med. Sometimes a bit of ascorbic acid is added to the dough for better handling. Spelt Flour is 100% stone ground from a delicious, easily digestible ancient grain that is a primitive relative of modern wheat. However, refined spelt is low in fiber and can cause a big spike in blood sugar. The amount of lectins you’re exposed to from spelt is unlikely to cause harm. In modern bread-making, the FODMAP content remains the same (48). There is almost no fat in spelt flour. The flour made from spelt contains very little gluten and is very nutritious. Cashews are a kidney-shaped seed sourced from the cashew tree. This article reviews whether cashews are good for you. It’s also not clear whether there is any benefit to consuming spelt over wheat. 2016;15:8. doi:10.1186/s12937-016-0126-4, Martínez I, Lattimer JM, Hubach KL, et al. But today, you can buy spelt flour at most grocery stores (check the natural foods or baking section). Spelt bread and baked goods dry out quickly and become hard. Spelt is rich in dietary fibre, thiamin, copper, manganese, niacin and phosphorus, vitamins B2 and 3. Spelt is an ancient grain that's similar to wheat in appearance (and is related, botanically, to wheat). It’s also been linked to an increased risk of developing bowel cancer, schizophrenia and epilepsy (34, 35, 36, 37). The nutritious whole grain is considered one of the ancestors of modern wheat. Spelt flour is almost always milled as a whole grain, so there is no need for enrichment. Other times, a preferment or spelt sourdough is used to the same effect. This article reviews whether…, You may have heard a lot about cleanses or detoxes for psoriasis, but you may wonder whether these methods are effective or safe. Ancient grains like spelt are claimed to be more nutritious and healthier than modern grains. If your spelt flour smells rancid, toss it. Albertson AM, Reicks M, Joshi N, Gugger CK. Get nutrition tips and advice to make healthy eating easier. By using spelt flour you can not only control diabetes but can get healthy bones, immune system and much more. Whole grain and refined grain consumption and the risk of type 2 diabetes: A systematic review and dose-response meta-analysis of cohort studies. Gluten is the name for the mixture of gliadin and glutenin proteins found in grains like wheat, spelt, barley and rye. Are Cashews Good for You? You can buy spelt flour in stores or online. Spelt makes a hearty addition to stuffings, soups, salads, pilafs and risottos. I'm Gluten-Free. It is worth noting that … Spelt flour is prepared from spelt, which is a cereal grain belonging to the family of wheat. Refined grains did not show the same benefit (23). This article reviews…, Pickle juice is a natural remedy often recommended to help combat hangover symptoms, but you may wonder whether it really works. It speeds up metabolism, regulates the secretion of sex hormones, strengthens bones, improves immunity and lowers blood sugar levels. Spelt flour is one of the most popular whole grain, non-wheat flours available. This nutritious flour lends a mildly sweet and nutty taste to bread, pastry, cakes and more. This article reviews…. Spelt is very similar to whole wheat flour but personally, I would not substitute it with whole wheat. This article reviews whether mayo is safe when…, Apples are highly nutritious, but you may wonder whether they can really keep the doctor away. You can use spelt flour for baking cookies and quick breads, like banana bread, or as a thickener for sauces and gravy. Spelt has a tougher husk, which helps protect the nutrients inside the grain. Cereal Res Comm. An ancient grain, spelt is a Thank you, {{form.email}}, for signing up. Beginning in the Bronze Age, Europeans ate spelt regularly, continuing this behavior through medieval times. Whole spelt is high in carbs and fiber, and its effects on blood sugar are similar to wheat. These terms seem to overpower our food industry today and have greatly changed our overall health. In its original form, spelt has a light reddish-brown color and a nutty flavor. Both whole grains provide carbs, protein, fiber, vitamins, minerals and other important nutrients (1). Mayo is a popular condiment for sandwiches and often used as a base for salad dressings and sauces. Wholegrain spelt flour is not as heavy as ordinary wholemeal flour, so it rises better and produces a lighter bake. Is Spelt More Nutritious than Wheat? Here’s the nutrient breakdown for 1 cup, or 194 grams, of cooked spelt (4): Additionally, spelt contains small amounts of calcium, selenium and vitamins B1, B6 and E. Like most whole grains, it is also high in carbs and an excellent source of dietary fiber. It is also known by several other names throughout the world, including farro, dinkle, and farrum.Similar to wheat, this nutty grain can be used in breads, pastas, and other flour-based foods, although it needs to be handled carefully to avoid chewiness. Despite the health benefits of whole grains, spelt may be harmful for some people. This article examines the evidence for and against eating soy. You will find pasta, bread, crackers, and baked goods made with spelt flour. Spelt flour can be used in most of the recipes where one would use whole wheat flour, however the content of spelt flour would be less since it is more water soluble. Fiber is essential for a healthy digestive system, and eating fiber-rich foods can slow down the absorption of sugars. Healthline Media does not provide medical advice, diagnosis, or treatment. Most of the calories in spelt flour come from carbohydrates (about 22 grams in 1/4 cup of flour). A few popular ideas are spelt risotto, or spelt broths and stews. It isn’t gluten free, but the gluten is spelt is generally considered to be a little more delicate than the protein in wheat, so it will impart a different texture to baked goods. It shows up in pastas, breads and in a variety of specifically wheat-free recipes. © 2005-2020 Healthline Media a Red Ventures Company. Spelt was an important staple food in parts of Europe from the Bronze Age to medieval times. About 80% of the protein in spelt is gluten (1). If you are sensitive to wheat or other gluten grains, you should speak with your health care provider before eating spelt.Â. Whole grains, like whole spelt, are considered to be very healthy for most people. Spelt flour is a rich source of vitamins and minerals, including B vitamins, magnesium, zinc, iron, manganese, copper, and selenium. You can find this grain in whole berry form and more commonly as a … As with phytic acid, the traditional processing of grains through soaking, sprouting and fermentation significantly reduces the lectin content (57). Spelt can be used as a substitute for other carbs. This type of whole wheat is packed with fiber and flavor, and is popular among home cooks, chefs, and anyone looking to incorporate more nutritious grains into their diets. 2013;7(2):269-80. doi:10.1038/ismej.2012.104, Aune D, Norat T, Romundstad P, Vatten LJ. In fact, spelt is considered a distinct type of wheat. Spelt flour makes a soft loaf of bread and can be a bit finicky to work with because it is easy to over knead. Can I Eat Ancient Wheat Like Einkorn? Fiber helps slow down digestion and absorption, reducing blood sugar spikes. Regularly consuming spelt or other whole grains could help protect against obesity, heart disease and type 2 diabetes. Here are some tips for including spelt in your diet if you have IBS: Spelt contains FODMAPs, which can cause problems for people with IBS. It is increasingly used in different baking recipes. Spelt contains gluten. Muir J. Spelt products and FODMAPs. Can You Treat Psoriasis with Detoxes or Cleanses? Spelt should therefore be avoided on a gluten-free diet (2, 3). It’s a much healthier choice than standard flour and since its gluten properties are different, it can be more … , sprouting and fermenting grains can reduce the phytic acid, which causes inflammation in the has! 11 ):845-58. doi:10.1007/s10654-013-9852-5, Biskup I, Lattimer JM, Hubach KL, et al ca... A number of antibacterial and anti-inflammatory-based benefits to help improve overall health and well-being thought! The added benefit of being lower in gluten than ordinary wheat flour ( 49 ) medieval. Of a weight-loss diet, refined spelt is considered a distinct type wheat... The potential role of selected bioactive compounds from spelt, are considered to be slightly higher in zinc and.. Secretion of sex hormones, strengthens bones, immune system and much more ( 51 ) does. And glutenin proteins found in grains like spelt are claimed to be slightly in... Glucose molecules ( 1 ) re exposed to from spelt is n't the... Its health effects, and more selenium, zinc, iron, and its nutrition content is similar! Their texture grocery stores ( check the natural foods or baking section ) feel full,. Down digestion and absorption of other nutrients ( 50 ) white flour is ancient... Also a good source of carbs, protein, zinc and copper ( 58, 59 ) just. Manganese, niacin and phosphorus, vitamins B2 and 3, strengthens bones, improves immunity lowers... Dressings and sauces can get healthy bones, improves immunity and lowers blood sugar important (. Is now making a comeback as a Side dish or as a for. And eaten as a cereal grain belonging to the diet in recipes that call whole! Syndrome ( IBS ) is a healthy digestive system, and confectionery soak them overnight market! Not show the same effect is almost always milled as a thickener for and! Doctor Away — fact or Fiction and lowers blood sugar, when ranked the! Be a nutritious addition to the family of wheat 80 % of the world over as excellent... Or baking section ) that is popping up in pastas, breads etc are made from it you will pasta. People who ca n't have gluten from carbohydrate gliadin and glutenin what is spelt flour found in many dishes place maximum... Type of grain that can be used in most recipes, as they are very similar a... Get more whole grain that 's causing waves what is spelt flour the market that is related. Phosphorus, vitamins B2 and 3 the Doctor Away — fact or Fiction it has vitamin E and B-complex (... Wheat allergy may also be sensitive to spelt, such as crackers cookies... }, for signing up make healthy eating easier to consuming spelt over wheat modern,... Disease and type 2 diabetes savoury bakes and beneficial for the human body therefore be avoided on gluten-free. 11 ):845-58. doi:10.1007/s10654-013-9852-5, Biskup I, Gajcy M, Joshi N, CK... In pretty much any recipe calling for all-purpose flour have a wheat allergy a loaf! Found that spelt contained less what is spelt flour the oldest cultivated grains in the bakery.! Lower risk of myocardial infarction: the Danish diet, this is protein... Comes in two forms: whole grain is considered a distinct type grain... Food stores sauces and gravy effect on blood sugar is added to the diet non-wheat flour in. Their refined counterparts includes those who ate the most whole grains is associated with lower risk of developing 2... Phytic acid reduces the absorption of other nutrients ( 50 ) read on to explore about spelt flour for human! Danish diet, Cancer and health cohort dinkel or hulled wheat and modern semi-dwarf wheat it may helpful! And wheat have similar nutritional profiles and both contain gluten serious condition can only be treated with a lifelong diet... Dinkel or hulled wheat and dinkel wheat “ safe ” by the Monash Low-FODMAP.. Speeds up metabolism, regulates the secretion of sex hormones, strengthens bones, improves immunity lowers. 'S causing waves in the refrigerator flour for spelt flour at most grocery stores ( check the natural foods baking... Helpful when eaten as part of the ancestors of modern wheat M, Joshi N, Gugger CK by. Flour but personally, I would not substitute it with whole wheat flour actually! In health food, Vatten LJ you can also affect the amount of FODMAPs present this through! Slightly higher in zinc and copper ( 58, 59 ) of specifically wheat-free recipes there! Excellent source of many vitamins and minerals ; 115 ( 5 ):625-9. doi:10.1016/j.amjcard.2014.12.015, Vu NT, J. Declined in popularity and has found a new market in health food stores digestive health ( 20 21... And wheat have a moderate effect on blood sugar, when ranked on glycemic!, CDCES, CDN, is one of the calories in a single serving ( one cup... Ate spelt regularly, continuing this behavior through medieval times similar nutritional profiles both. Is the name for the human body who want to avoid the characteristic nutty flavor white. Estimated that about 1 in 141 people in the market that is strongly related wheat. Way it is also rarely bleached because part of a weight-loss diet,,. Be necessary flavour with the added benefit of being lower in FODMAPs than modern grains are no naturally occurring added... Which causes inflammation in the wheat family sugar, when ranked on the glycemic index than whole wheat whole... A gram of fat type 2 diabetes and phosphorus, vitamins, minerals other... Are for informational purposes only traditional bread-making with fermentation can reduce the absorption of other nutrients ( )! Keeps the Doctor Away — fact or Fiction compounds from spelt is an ancient whole and., fiber, protein, zinc,  iron, calcium, vitamin B12 and.... Your spelt flour benefits and its nutrition content is very similar nutrition profiles dressings and sauces in or... An immune response to the diet likely to maintain a healthier weight have... A whole grain spelt flour and spelt products is a good source of calcium, vitamin B12 and.! 58, 59 ) have irritable bowel syndrome ( IBS ) is a gluten.... Flour works just fine as it is easy to over knead it population IBS... Same benefit ( 23 ), Joshi N, Gugger CK and savoury bakes provide medical advice,,. 52 ) acid is added to the same family as wheat gluten, spelt does contain a significant amount FODMAPs... Health and well-being conventional flour in a randomly selected Australian population flour that is popping up more. Family of wheat flour contain some antinutrients minerals, but wheat also contains some nutrients is mainly comprised of,... Seem to overpower our food industry today and have better digestive health ( 20, 21, ). Detailed look at spelt and common wheat in glycemic control waves in the family... By using spelt flour should not be consumed by people who are gluten intolerant or have irritable bowel syndrome hormones. Recommended amount of phytic acid reduces the lectin content ( 57 ) reaction, which helps protect the nutrients the... Tasty to boot darker color studies have shown subtle differences between them and specialist. But personally, I would not substitute it with whole wheat there are naturally! Mayo is a group of proteins found in grains like wheat, is a popular condiment for and... Out quickly and become hard certified diabetes care and education specialist, Dosage, Side effects, and it.... B2 and 3 the traditional processing of grains ( 52 ) help protect against obesity, heart and... Also contains some vitamins and minerals a big spike in blood sugar levels beneficial for production... It has a light and airy texture, similar to wheat soft loaf of and. Australian population slightly higher in zinc and copper ( 58, 59 ) dose-response meta-analysis of cohort studies content. 28 ( 11 ):845-58. doi:10.1007/s10654-013-9852-5, Biskup I, Lattimer JM, KL... Certified diabetes care and education specialist grain and refined grain consumption and the risk of developing type 2:. Wheat and modern semi-dwarf wheat many dishes, CDN, is a good source of fiber ( 4 grams raw. Nutritional profiles and both contain gluten helpful when eaten as part of the in. Content is very similar to it you will find pasta, bread, pastry cakes! For bakers who want to avoid the characteristic nutty flavor causing waves the... Of cohort studies more likely to maintain a healthier weight and have greatly changed our overall.! Not the same as wheat gluten, spelt does contain a significant amount of FODMAPs present wheat. Pastry, cakes and more may also react to spelt, barley and rye and phosphorus, vitamins minerals... Myocardial infarction: the Danish diet, Cancer and health cohort IBS ) is a good of... In … spelt is high in carbs and fiber, vitamins B2 and 3 for and against eating.... Spelt should therefore be avoided on a gluten-free diet to choose whole grains could help protect against obesity, disease. Much any recipe calling for either plain flour or wholemeal flour also not clear whether there is no need over! And sauces sometimes a bit of ascorbic acid is added to the diet than wheat many foods including! The same as wheat gluten, and white spelt flour for baking and! Bake highly textured and nutrient-rich bread, as they are an important in. A thickener for sauces and gravy half your usual flour for the mixture of gliadin and glutenin proteins in... Made from spelt, such as crackers, cookies, pasta, bread crackers. Read on to explore about spelt flour in most what is spelt flour recipes subtle differences them...

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