Nutritionally similar to wheat, spelt grains substitute well for better-known grains in cereals, breads, sweet baked goods and pasta. Both white and whole-grain spelt flour exists, but whole-grain spelt is more nutritious. If you have sensitivities to wheat or need more of certain nutrients than wheat flour provides, spelt flour may represent an ideal substitute. Ask your doctor if spelt flour is an appropriate addition to your diet.
History
Spelt's history goes back at least 7,000 years and is believed to have been first grown in Eastern Europe and Iran. Because spelt is an ancient grain, its nutritional value hasn't been diminished through hybridization, notes the nonprofit website World's Healthiest Foods. The grain's sturdy husk, which contains many of its nutrients, makes it harder to process commercially. Modern processors turned to wheat as the logical grain from which to breed several hybrids. This neglect of spelt translates into a grain that hasn't been bred for specific characteristics, which gives spelt a "broader spectrum of nutrients" than wheat hybrids, according to World's Healthiest Foods.
Evaluating Spelt Flour
As with the more familiar wheat flour, the nutrient value of spelt depends on its processing. White spelt contains fewer nutrients than whole-grain spelt, although you may find it more desirable for cookie making and for other foods that require fine-grained flours. White spelt flour does not contain the grain's germ and bran, while whole-grain spelt includes both germ and bran.
General Nutrition
In terms of calories, protein, fat and carbohydrates, whole spelt flour is quite similar to whole wheat flour. A 38 g serving equals about one slice of bread, according to the Washington State University Extension program. The serving of spelt flour yields 126 calories, 2.5 g dietary fiber, 1.3 g fat and 26.5 g carbohydrates.
Major Nutrients
Spelt flour is significantly higher in B vitamins than wheat flour, especially niacin and riboflavin. One serving contains 3.2 mg niacin, .25 mg thiamin (B3) and .87 mg riboflavin (B2). World's Healthiest Foods rates spelt as "excellent" for manganese and "good" for magnesium, phosphorus and copper.
Uses of Spelt Flour
Commercially, spelt flour appears in bread, pastas, baked goods and cereals. Home bakers use the flour for similar uses, often replacing some or all of the whole wheat or white flour with spelt flour. Spelt flour yields denser, more rustic baked foods and pastas than many other flours.
Gluten and Allergies
Spelt flour contains gluten, making it unsuitable for people on gluten-free diets because of allergies such as celiac disease. Spelt may, however, be helpful to people with certain wheat allergies, according to World's Healthiest Foods. "While it can be used in many of the same ways as wheat--such as bread and pasta making, spelt does not seem to cause sensitivities in most people who are intolerant of wheat," the site notes. The Washington State University Extension program cautions that spelt grown near wheat fields may cross-pollinate and therefore contain wheat allergens. Often manufacturers process spelt at the same facilities in which they process wheat, which may result in cross-contamination. Look for spelt products that indicate that the grain wasn't grown or processed near wheat.
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