Wheat flour is one of the most commonly used flours for baking in the United States. However, the popularity of spelt flours is on the rise. Although a member of the wheat family, people with mild wheat allergies do not seem to be affected by spelt. Both spelt and wheat flours can be nutritionally dense and have a similar nutty flavor that makes them ideal for baking.
Spelt
Spelt is a cereal grain in the wheat family and is a delicious and healthy alternative too wheat flour. Since spelt flour contains gluten, people with gluten allergies cannot eat it. However, people with mild wheat allergies seem to be able to tolerate it without issue. Known for its nutty taste, spelt flour is rich in protein, B vitamins, magnesium and fiber. It is also a reliable source of iron, niacin, thaimin, copper and phoshorous.
Benefits of Spelt
The combination of nutrients in spelt seems to enhance the immune system and to aid in the clotting of blood. Spelt also appears to be helpful for those who suffer from migraine headaches, atherosclerosis and diabetes. The fiber and niacin in spelt can improve cardiovascular health and decrease the risk of heart disease, and the combination of magnesium and fiber in spelt flour may lower the likelihood of developing type 2 diabetes.
Wheat Flour
Wheat flour is the most commonly used flour in North America. However, the amount of nutrients in wheat flour depends on how much processing the wheat has undergone. The extraction standard for wheat in the United States is 60 percent. This means that 40 percent of the original wheat grain, including the bran and the germ, have been removed. This cuts out over half of the wheat's nutritional value and decreases the levels of B vitamins, vitamin E, folic acid, calcium, phosphorus, zinc, copper, iron and fiber.
Benefits of Wheat Flour
The majority of nutrients in wheat are in the bran and germ, making unrefined wheat flour the healthiest choice. Whole wheat flour is known for its high levels of low-fat protein, fiber, iron, vitamin B complexes, thiamin, niacin, magnesium, phosphorus and zinc. The combination of these nutrients can lower cholesterol, improve digestion and reduce the risk of heart disease and stroke. There is also some indication that the insoluble fiber in wheat bran may help fight colon cancer. However, wheat flour contains much higher levels of gluten then spelt flour, so it should not be consumed by those with a gluten intolerance.
Baking
Although similar, bakers should be aware of some differences between spelt flour and wheat flour. For example, spelt flour is more water-soluble then wheat flour, so you need less liquid to get the dough to the right consistency. The gluten in spelt flour is also more fragile then the gluten in wheat flour, making spelt flour much easier to over knead then wheat flour, which has to be kneaded in order to strengthen the gluten. The low amount of gluten in spelt also means that products baked with spelt flour will not rise as well as products baked with wheat flour.
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