Spelt is a grain similar to wheat whose origin dates back to approximately 5000 B.C., from the Mediterranean and Middle Eastern region. Italians have been consuming it for a long time under the name of "farro," and Germans have been calling it "dinkle." Making a comeback in the U.S., spelt may be a nutritious alternative for those with wheat allergies, as long as they use it under a physician's guidance.
Fiber and Complex Carbohydrates
Spelt flour is rich in fiber. Whole grain, stone-milled spelt floor contains 4 grams of fiber in a 1/4-cup portion. White spelt flour, where the germ and bran have been removed, still has 2 grams of fiber per 1/4 cup. That is twice the amount of fiber than is in traditional white wheat flour. There is also a complex carbohydrate found in spelt called mucopolysaccharide, which may help to improve blood clotting and boost immunity.
More Digestible
Due to its higher water solubility, spelt flour is more easily digested than wheat. A study from the University of Ljubljana and published in the Journal of Agriculture and Food Science in 2000 looked at the differences between bread baked with wheat flours and spelt flours. It found that white spelt flour was broken down the fastest among the white wheat bread, whole grain spelt bread and white spelt bread.
Rich in Vitamins and Minerals
When utilizing whole-grain spelt flour, the nutrients are left intact because the germ and bran are still present. Spelt is an excellent source of manganese with 62 percent of your daily recommended intake in 4 oz., and a good source of phosphorous, niacin (vitamin B3), magnesium, and copper with 10 to 20 percent of your daily recommended intake of those vitamins and minerals.
More Protein Compared to Wheat
All though nutrition facts comparing wheat flour and spelt flours show that they both contain 4 grams of protein per 1/4 cup serving, the November 2000 study in the Journal of Agriculture and Food Science disagrees. When comparing breads made of wheat flour and breads made of spelt flour, they found the breads made with spelt had a higher protein content than those made of wheat. For culinary purposes, spelt has been noted for having a higher gluten content and therefore produces a more raised loaf of bread.
References
- Purity Foods: What is it?; 2006
- Bobs Red Mill: Organic Spelt Flour; 2011
- Bobs Red Mill: Light Spelt Flour; 2011
- Bobs Red Mill: Unbleached White Flour; 2011
- "Journal of Agriculture and Food Science"; Effect of Spelt Wheat Flour and Kernel on Bread Composition and Nutritional Characteristics;Vida Skrabanja, et al.; 2011
- World's Healthiest Foods; Spelt; 2011
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