Is Spelt a Nutrient-Dense Whole Grain?
Spelt and spelt flour are ancient grains that have been used in cooking for a long time. They can easily be used instead of wheat or regular whole wheat flour in recipes. Spelt has a tougher husk compared to wheat, which means it is packed with nutrients. The flour made from spelt has a nutty and slightly sweet flavor. It is also a good source of fiber, which is good for digestion. Plus, it has calcium for strong bones and vitamin E for keeping the cells healthy and metabolism working well.
What Is the Nutrition Content of Spelt?
The following nutrition information has been enlisted by the USDA (United States Department of Agriculture) for approximately around 1/4 cup or around 1.058 ounces of raw spelt flour :
-
Fiber: 0.1407 ounces.
-
Sugars: 0 ounce.
-
Protein: 0.176 ounces.
-
Fat: 0.0176 ounce.
-
Sodium: 0 ounce.
-
Carbohydrates: 0.776 ounces.
-
Calcium: 0.00034 ounces.
What Are the Systemic Health Benefits of Spelt?
The following are the systemic health benefits of spelt:
-
Prevents Obesity and Type 2 Diabetes: Nutrition Research shows that people who consume whole grains compared to people who tend to consume more refined grains through their diet generally have a much lower risk of developing obesity or type 2 diabetes. According to a major 2017 research study conducted on spelt, both the essential fiber and the potent antioxidants present in this ancient grain can contribute to the prevention of chronic disease processes in humans.
-
Decreases Risk of Cardiovascular Diseases and Sustains Healthy Weight: According to nutrition research, a diet rich in whole grains is always linked to improved cardiovascular health. This is because whole grains can lower the LDL (low-density lipoprotein) or bad cholesterol content in the blood more effectively in comparison to refined grains. Also, as per Danish research studies that were published in the year 2016, reports concluded that individuals (control subjects being American children and adults) who consumed more whole grains had a much lower risk of developing heart attack than those who did not on a regular basis. The younger adults consuming whole grains also were known to have a healthier weight and less prone to central obesity, than those who consumed only refined grains or excluded grains from their diet. Spelt, in particular, has been researched for its promising potential of anti-inflammatory effect on body cells. Hence this anti-inflammatory effect would also be useful in sustaining healthy weight in individuals.
-
Improvement in the Gut Microbiome: Current nutrition research suggests that the fiber found in whole grains, along with certain antioxidant compounds, can help create a healthy environment in the gut, which makes digestion easier. This is also connected to maintaining a healthy weight. While spelt flour is not super high in protein, it does contain some. About a quarter-cup of spelt flour gives around 0.1763 ounces of protein, so it can contribute a bit to the protein intake.
Spelt is also a good source of important vitamins and minerals like selenium, zinc, calcium, magnesium, iron, and manganese. It has higher amounts of vitamin E and B-complex vitamins like niacin, which are needed for important body functions. Looking at the nutrition info, a quarter-cup serving of spelt flour has around 110 calories, with about 8 percent coming from carbohydrates, and roughly 1 percent from fat.
Are Allergies Possible?
If someone has a sensitivity or allergy to gluten-containing foods like wheat, it is important to be cautious with spelt and spelt flour, as they can also trigger allergic reactions. Consulting a registered dietitian or nutritionist before incorporating spelt into the diet is a wise step, especially if a person has a history of gluten or wheat allergies, or if a person has experienced non-celiac gluten sensitivity or celiac disease (problems in digestive system because of gluten) in the past.
How to Store Spelt Flour?
Traditionally, spelt flour was not commonly available because of which the spelt kernels used to be ground for preparing the flour. However, in today's world, one can buy spelt flour commercially at almost all grocery stores and can easily find it in the baking or the natural food section. In fact, a number of spelt-derived varieties can be seen today ranging from cookies, pasta, baked goods, crackers, snacks, etc.
One can store spelt flour for an extended period by placing it in an airtight container, away from heat and light, in a cool, dark location. When stored this way, it can maintain its quality for approximately one to three months at room temperature. Alternatively, refrigerating spelt flour is another option, which can keep it fresh for up to six months. Be sure to discard any spelt flour that has developed an unpleasant smell or has gone rancid.
How Best to Use Spelt Grain and Spelt Flour for Recipes?
Similar to other whole grains such as wheat, barley, and rye, spelt is also classified as a gluten-containing grain. Gluten, the primary protein responsible for imparting a light, fluffy texture to baked goods and bread, is found in spelt as well. Therefore, if a person does not have a gluten allergy, one can explore spelt flour in much the same way they would with wheat. Spelt flour serves as a convenient substitute for whole wheat or whole grain flour in various recipes, including those for bread, banana bread, and quick bread. Additionally, spelt can be effectively used to thicken sauces and gravies.
Cooking whole spelt grains is a straightforward process, and they can be enjoyed either as a side dish or prepared as spelt cereal. To make spelt cereal, simply combine a minimum of 3 cups of water with approximately 1 cup of spelt grains. Add a pinch of salt and pepper, then gently simmer until the grains become tender and fully cooked. When served alongside fruits like berries or drizzled with honey, cooked spelt becomes a delightful and nutritious breakfast option.
Conclusion
Spelt grain and spelt flour serve as excellent gluten-containing alternatives to wheat flour and other whole grain flour, boasting an array of essential vitamins and nutrients vital for supporting regular bodily functions. Current nutrition research indicates their potential to play a significant role in global diets by aiding in diabetes prevention and maintaining a healthy weight. One can easily incorporate this nutritious grain into the diet, using it much like they would with wheat flour, in a wide range of recipes.
