Spelt may sound like a specialty grain, but it was commonly used to make baked goods up until the early 1900s when it was replaced by wheat. It has a similar taste and texture to wheat, and if you're looking for an alternative flour, you might want to consider it. Examining the nutritional differences between the whole-grain spelt flour and the white spelt flour can help you determine which flour best suits your diet.
Whole Grain vs. Refined Flours
All grains provide your body with complex carbohydrates and essential vitamins and minerals. A whole-grain flour is a type of flour that has not had its bran or germ removed during the milling process. A refined grain, on the other hand, has had both the bran and germ removed during the milling process to create a flour that has a smoother texture. The bran and germ of a grain contain potassium, selenium, magnesium and fiber, making the whole-grain flour a naturally nutrient-rich choice.
Calories
Whole-grain spelt flour is higher in calories than the white spelt flour. A 1/4-cup serving of the whole-grain spelt flour contains 130 calories, while the same size serving of white spelt flour contains 105 calories. Twenty-five calories may not seem like much, but it can add up if you're not careful. Eating an extra 100 calories a day can lead to a 10 lb. weight gain over the course of a year, according to the Harvard School of Public Health.
Carbohydrates and Fiber
Most of the calories in both of the flours comes from its carbohydrate content. The whole-grain spelt flour is higher in both carbohydrates and fiber. A 1/4-cup serving of the whole-grain flour contains 25 g of carbohydrates and 4 g of fiber, while the white spelt flour contains 21 g of carbohydrates and 1 g of fiber. Adding more fiber to your diet has a number of health benefits, including lowering your risk of heart disease and diabetes, helping with appetite control and preventing constipation.
Protein and Fat
The protein content of the two flours does not differ, and the fat differs only slightly. A 1/4-cup serving of the whole-grain spelt flour contains 4 g of protein and 1 g of fat, while the white spelt flour contains 1 g of fat and 4 g of protein.
Vitamins and Minerals
Without the bran and germ, white spelt flour is not a good source of any vitamins or minerals, while the whole-grain flour can help you meet your daily iron and some of your B-vitamin needs. A 1/4-cup serving of the whole-grain spelt flour contains 6 percent of your daily value for iron, 2 percent of your daily value for riboflavin, 6 percent of your daily value for niacin and 4 percent of your daily value for thiamine.
References
- Washington State University Extension; Spelt for Human Health and Nutrition; Carol Miles, et al.; October 2004
- MayoClinic.com; Whole Grains: Heart Options for a Healthy Diet; July 2011
- Barry Farm: White Spelt Flour
- Amazon.com; Arrowhead Mills Whole-Grain Spelt Flour; Nutrition Information
- Harvard School of Public Health: How To Get to Your Healthy Weight
- MayoClinic.com; Dietary Fiber: Essential For a Healthy Diet; November 2009
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