Some of the health benefits of spelt include its ability to support metabolic regulation, hormone production, healthy bone development, improved immune function, enhanced digestion, lower blood sugar levels, and reduced cholesterol in the body.
Spelt is one of the oldest cultivated crops in human history. It is a grain closely related to wheat, but its popularity declined with the rise of modern wheat, leading to its classification as an "ancient grain." However, it has made a comeback as a healthy food, especially in Spain, the UK, and other parts of Europe. It is rich in nutrients, vitamins, minerals, and essential organic compounds that are often lacking in other grains or modern forms of wheat. This explains the renewed interest in spelt.
Its scientific name is Triticum spelta, but it is more commonly known as spelt or “limets” in some languages. Spelt flour can be used in a variety of baked goods, healthy breads, and pastries. In countries like Belgium, spelt is even used to brew beer, known for its unique and distinctive flavor. Although it tends to be more expensive, its nutritional value and culinary versatility make it worth it. Spelt flour is particularly favored for flatbreads and pizza bases, as it doesn’t become tough or chewy like dough made from regular wheat.
Nutritional Value of Spelt
Aside from being a versatile alternative to wheat, spelt is packed with nutrients not commonly found in other grains. It is high in carbohydrates but also contains an impressive amount of protein (21% of your daily recommended intake) and dietary fiber (30% in a single serving!). Additionally, it contains significant levels of iron, copper, manganese, magnesium, phosphorus, potassium, zinc, selenium, niacin, thiamin, vitamin B6, and folic acid.
Health Benefits of Spelt
Supports Digestive Health:
The extremely high fiber content in spelt helps naturally support healthy digestion. Dietary fiber improves the passage of food through the digestive tract, accelerates nutrient absorption, and helps relieve issues such as constipation, bloating, cramping, gas, diarrhea, and more serious GI problems like ulcers. Among all wheat varieties, spelt contains the highest amount of dietary fiber.
Lowers Cholesterol:
Dietary fiber also helps reduce levels of harmful cholesterol in the body. It can interfere with cholesterol absorption during digestion, particularly LDL (“bad”) cholesterol, helping remove it from the body and maintain a healthier balance of fatty acids.
Improves Circulation:
Spelt’s high iron and copper content gives a significant boost to circulation. These minerals are essential for the formation of red blood cells. An increase in red blood cell production improves oxygenation of organs and tissues, strengthens immunity, boosts energy levels, and supports metabolism. Improved circulation may also stimulate hair growth and help prevent anemia.
Beyond food, physical movement and breathing are vital for health. Learn more through the “Breath & Meditation Course” from The Art of Living.
Supports Hormonal Balance:
Spelt is rich in niacin (vitamin B3), which plays a crucial role in adrenal gland function, especially in the production of sex hormones. Maintaining healthy niacin levels through spelt consumption supports a well-functioning endocrine system.
Strengthens Bone Health:
Spelt contains a strong mix of minerals such as zinc, magnesium, copper, phosphorus, and selenium. These support the formation of bone tissue, helping protect against osteoporosis and age-related bone degeneration.
To better understand which foods suit your body type, you can schedule an Ayurvedic consultation with Dr. Avishek Mishra from India.
Promotes Growth and Development:
The combination of high phosphorus and protein content in spelt makes it ideal for the development of new tissues, blood vessels, muscles, bones, and certain organs. Phosphorus is key for cell creation, while proteins from spelt can be broken down into amino acids for nearly every essential bodily function.
Boosts the Immune System:
Thiamin, a B-vitamin found in significant levels in spelt, has been shown to stimulate the immune system, enhance bodily defenses, and reduce psychological stress and anxiety. Spelt is one of the few grains with such high B-vitamin content.
Diabetes Control:
While simple sugars and carbs are typically risky for diabetics, the high fiber content in spelt helps regulate the release of sugars into the bloodstream. By balancing the release of insulin and glucose, spelt supports diabetes management and prevention.
Spelt Salad with White Beans and Artichokes
Ingredients:
1 1/4 cups spelt, rinsed
2 1/2 cups water
1/3 cup chopped fresh mint
1/3 cup chopped fresh parsley
1/4 cup finely chopped red onion
3 tbsp fresh lemon juice
2 tbsp olive oil
1/4 tsp salt
1/8 tsp freshly ground black pepper
1 cup cooked white beans
1 cup chopped artichokes
Instructions:
Place the spelt and 2 1/2 cups of water in a pot and bring to a boil. Reduce the heat and simmer for 30 minutes or until the spelt is tender and the water is absorbed.
Combine the cooked spelt with the herbs and remaining ingredients in a large bowl. Mix well.
Store in the refrigerator before serving.
