Spelt: Nutrition, Health Benefits, and Uses

Do you want to try all the grain options out? Let me introduce you to spelt, an ancient grain that’s been a secret weapon for healthy and flavorful cooking for thousands of years. In fact, a lot of people prefer it over wheat. The reason?

Here’s the deal: Spelt is packed with nutrients and easier to digest. Plus, it’s versatile, which is why it’s usually a part of new recipes we have today.

The problem is that most people don’t even know about Spelt. In fact, some of them even have no idea what it looks like. Worry not. In this post, I’ll show you everything about spelt, from its fascinating history to how it looks now. Keep reading!

What is Spelt?

Spelt, scientific name triticum spelta, is an ancient grain that’s been around for thousands of years. It’s actually a subspecies of wheat, and many people love it for its slightly nutty flavor. 

Unlike modern wheat, spelt has a unique structure. It has an outer husk that helps protect the grain. This makes it one of the healthiest choices among whole grains because it retains more nutrients during processing.

When you look at spelt, it’s hard not to notice how special it is. People often use it as an alternative to regular wheat (Triticum aestivum) when making flour or other food products like bread, pasta, and even desserts. 

But did you know spelt flour is light and slightly sweet? That’s why I use it for baking. What I love most is how nutritious it is—it’s packed with fiber, protein, and other good stuff your body needs (more on it later).

History of Spelt

The history of spelt goes way back to the time of early farming. This grain was first cultivated over 5,000 years ago, and most experts believe it originated in the Fertile Crescent, particularly in Mesopotamia (modern-day Iraq). There’s even evidence that people relied on spelt flour for their daily diets as far back as the Bronze Age. 

In short, it was popular at that time!

Spelt cultivation spread across European countries, with early farmers in places like Germany adopting it as a staple crop. Here’s a fun fact: Spelt was often referred to as “dinkel” in German-speaking areas.

Spelt was so important that it even got a mention in the Bible and other historical texts. Over the centuries, it became popular in Europe, especially in regions where people loved wheat, like Austria. 

Although it lost some popularity during the industrial revolution, spelt has made a big comeback recently because of its health benefits.

What Does Spelt Look Like?

When you see spelt, you’ll notice its tough outer husk right away. It acts as a protective shell for the berries inside, keeping them fresher for longer. The grains look like small, golden seeds—kind of like rice but rounder.

Here’s the best way to explain their appearance: Spelt grains are oblong, longer, and narrower compared to modern wheat grains. 

Some people look at this grain, they often mistake it for wheat. I’ve seen this happen dozens of times. Even though I love wheat, I just hate the fact that people don’t know the difference between wheat and spelt.

In fact, I think Spelt is better than wheat in appearance. Why? As you know spelt is a whole grain (just like wheat). But due to its appearance, it retains many of its minerals, even after being grown and harvested.

That’s not it.

In its unprocessed form, Spelt (triticum spelta) looks like other grains like farro. Once milled into flour, it’s slightly lighter than regular farro or wheat flour. That’s why you can use it in any food recipe.

Does Spelt Contain Gluten?

Yes, spelt contains gluten, but it’s not exactly the same as the gluten in common wheat. The structure of its gluten makes it easier to digest for some people, especially compared to modern wheat. If you have a sensitivity to gluten but aren’t fully allergic, spelt might be a better option for your diet. It’s gentler on the stomach.

However, if you have celiac disease or need to completely remove gluten from your life, spelt isn’t suitable for you.

Why is Spelt Considered an Ancient Grain?

Spelt is considered ancient because it has been around for thousands of years. But the most interesting part is that it hasn’t changed much. It has preserved its original traits. Let’s look at the details:

Historical Harvesting

Spelt has been cultivated for over 5,000 years. Archaeologists have found evidence of its use in Mesopotamia, Europe, and even ancient Egypt. Early farmers appreciated its resilience. Most of them used to grow spelt and wheat side by side as both could do well in tough climates.

Minimal Hybridization

Compared to modern wheat, Spelt hasn’t changed a lot. This means it keeps more of its natural nutrients and flavor, making it a healthier choice. Plus, minimal hybridization also means that spelt tastes the same today as the way it did thousands of years ago.

Traditional Growing Methods

Spelt is an ancient type of wheat that we still grow traditionally. It has a tough outer husk that protects the grain from pests and diseases, so people didn’t feel the need to “invent” anything. Traditional farmers appreciated its consistent yield, even in poor soil and harsh climates.

So, why did Spelt become unpopular? Well, shedding the husk requires extra work, which is why most farmers “abandoned” this grain.

Don’t worry now. Spelt is making a comeback. You can easily purchase stored spelt products now. They’re often carefully shipped to ensure freshness, so you always get the best quality.

Cultural Significance

Spelt has been a key grain for centuries, especially in ancient Rome and Europe. Many experts think it was one of the first grains cultivated. Today, we use it to make bread, pasta, and porridge. Thousands of years ago, Romans used spelt flour during religious ceremonies and celebrations.

Heritage Crop Status

Spelt is considered a heritage crop, meaning it has remained largely unchanged over centuries. Its status as a unique type of wheat makes it an important link to agricultural history. So, take your time and celebrate its history by cooking it today!

Spelt Nutrition Facts

Spelt is rich in nutrition, making it a key component of a healthy diet. It has higher levels of fiber, protein, and important nutrients that your body needs daily. Here’s what you will get if you eat 100 grams of this grain:

In short, eating spelt foods will give you nothing but health benefits.

Here’s a tip: Bake spelt cakes, bread, cookies, and even crackers. All tastes wonderful. To make your meals more nutritious, you can also add other whole grains like einkorn, farro, and wheat. You can even try sprouting it or making pasta at home. In other words, the possibilities are endless!

Conclusion

Spelt is a powerhouse whole grain that brings history, nutrition, and flavor to your table. If you’re looking for a versatile grain, spelt is your answer. You can make cake, cookies, crackers, bread, and breakfast bowls with this grain. Plus, it’s more digestible for many people compared to modern wheat. However, it contains gluten, so be careful if you have gluten allergies.

But the best part is its nutritional value. Spelt is an excellent source of fiber and protein, which are crucial in keeping us healthy. Amazing, right?

So, add spelt to your diet right now without any delay!