12 Health Benefits of Spelt
You may have already encountered spelt
bread or flour in the bakery or on store shelves, however, you may not
be sure just what the difference is between it and regular flour. The
truth is that you’re not alone and in light of the many alternatives,
it’s very easy to get confused with the different products and therefore
it’s worth getting to know some important facts about the subject.
Spelt is a grain from the wheat family that
was one of the most popular grains in many countries around the world,
but because harvesting common wheat is simpler, more farmers have opted
to stop growing it. In recent years, however, we’ve witnessed its return
to supermarket shelves in the form of products such as breads, cakes,
cookies, and pies. If you want to know why spelt should be added to your
diet and how to use t in your kitchen, keep reading!
1. It has a high mineral content
Many people wonder about the difference between spelt and common wheat,
so the first benefit to be addressed is related to the difference
between the two. On the one hand, whole wheat and spelt are very similar
in terms of the nutritional value they provide to our bodies since they
are both a source of carbohydrates, protein, fiber, vitamins, minerals
and other important nutrients.
On the other hand, several studies have pointed out certain differences
that are worth mentioning. Researchers found that spelt’s mineral
content is higher than that of whole wheat because it contains more
zinc, manganese, and copper, and other studies have shown that spelt
contains a lower amount of harmful phytic acid, which is found in other
grains in large quantities and prevents the body from absorbing vitamins
and minerals from food.
2. Helps the digestion process
Spelt is one of the leading sources of fiber from all grain varieties,
making it much easier to digest. A cup of spelt contains 30% of the
recommended daily dietary fiber intake for adults, which accelerates
digestion and help reduce conditions such as constipation, bloating,
cramping, gas, diarrhea and even more serious problems such as ulcers.
3. Helps blood flow in the body
The high amounts of iron and copper in spelt are essential for the
formation of red blood cells, which contribute to a significant increase
in blood flow, as well as rapid healing of various organs, faster
metabolism, and even healthy hair growth.
4. Contributes to reducing cholesterol
levels in the body
Another advantage of the amount of fiber found in spelt is its
contribution to the balance of bad cholesterol (LDL) in the body. This
is because it inhibits the absorption of cholesterol in our body on the
one hand, and absorbs bile in the intestines on the other hand. Because
we lose fiber when using the restroom, we also get rid of harmful bile
juices that contain excess cholesterol.
5. Suitable for those that are sensitive to wheat
Like other species of the grain family spelt also contains gluten, but
its quantities are smaller than those found in wheat. This means that
celiac sufferers can’t consume it, but those who are just sensitive to
wheat can enjoy it without fear, making it a great alternative.
6. It’s exposed to less pesticides
The reason why wheat has become more popular than spelt is that spelt’s
shell is much thicker than that of other grains, and to expose the
inside of the grains there is a need for special equipment. This fact
makes it difficult to process spelt, but at the same time protects it
from environmental hazards such as various pests and insects, and
harmful pesticides.
7. Helps to strengthen bones
Consuming large quantities of minerals essential for bone health,
including zinc, magnesium, copper, phosphorus, and selenium, will help
contribute to the processes that strengthen bone tissue, thereby
preventing osteoporosis and other problems that may develop over the
years due to the weakening of bones in our bodies.
8. Encourages the growth of new tissues
The combination of phosphorus and protein enables spelt to become a
grain that is also very important in the development and growth of new
tissues, blood vessels and muscles. Phosphorus is one of the most
essential elements in the process of building new cells, while protein
breaks down into amino acids that are re-formed in the body and are used
in almost every process the body needs to maintain its daily
functioning.
9. Strengthens the immune system
Another ingredient found in spelt in abundance is thiamine, which is
known for its ability to significantly strengthen immune system function
and to activate mechanisms that protect the body, including those that
relieve emotional damage caused by stress and anxiety.
10. Contributes to strengthening female
health
Spelt is also rich in a special type of nutrient, called plant lignans.
Lignans are estrogen-like substances that protect women’s hormonal
system and are thought to be particularly effective in protecting
against breast cancer. They are also suitable for women suffering from
various symptoms of menopause, so if you feel hot flashes, concentration
problems or mood swings due to menstruation, you may want to increase
your daily intake of spelt.
11. Reduces insulin levels
While sugar and simple carbohydrates are known to be unhealthy and even
dangerous foods for diabetics, the high fiber content of spelt can
counteract these negative effects and regulate them by turning the
simple sugars into glucose. This is because spelt is considered a food
with a low glycemic index, which is slowly digested and absorbed,
thereby causing a moderate increase in sugar and insulin instead of a
sharp jump. Therefore, consuming spelt is recommended for those who
suffer from type 2 diabetes, as well as those at risk of developing the
disease.
12. Contributes to preventing the formation of gallstones
The role of the gallbladder is to release fluids into the digestive
system, however, throughout the process different types of sediment
accumulate as well which can lead to the formation of gallstones and
severe pain. The high concentration of fiber in spelt and their ability
to absorb fluids and remove them from the body may help you cleanse the
gallbladder from harmful deposits, thereby contributing to the
prevention of gallstones.
Tips for Using Spelt
After you've learned about the many benefits of spelt, you probably want
to know how to make use of it. Fortunately, you can add it to any
recipe as a substitute for common wheat flour, incorporating them into
all baked goods or adding the whole grains to soup or using it as a side
as you would rice or potatoes.
How to cook spelt grains
The process of cooking spelt is quite simple, all you have to do to add
spelt grains to any meal is follow these instructions:
Wash the spelt grains and soak them in water for eight hours or
overnight.
Before cooking, wash the grains again and then strain them.
Pour water into a pot with the grains, three cups of water to one
cup of grains, and bring to a boil.
Once the water has boiled, lower the heat and cook for about an
hour. When finished, strain and add to your dish.