We are going to tell you what spelt is, whether it contains gluten or not, what benefits it has in your daily life and how you can use it in the kitchen.
It has travelled for millennia, it has travelled through the depths of Mesopotamia and the tables of the nobles, only to fall into oblivion and re-emerge on the shelves of the city’s organic shops. This is spelt, an ancient grain, which has preserved the properties and benefits of cereals that have not been highly modified and which allows us to recreate everything from first courses to desserts as praiseworthy as sponge cake.
We’ll tell you everything about spelt so you know exactly what it is, what its benefits are, and how you can take it in the form of nutritious and delicious spelt recipes to take advantage of them. And of course, we’ll tell you whether or not spelt contains gluten, one of the biggest questions people with celiac disease have.
What is spelt and what is it used for?
Spelt ( Triticum spelta ) is an ancient type of wheat with a hard shell and a subtle flavour. It can be found in grain form, which requires long cooking times, or in the form of flour, which is also one of the most nutritious and most recognised in both the world of confectionery and bakery for making spelt bread. On the palate, the use of spelt flour results in soft, aromatic and spongy preparations, which gives it a higher organoleptic value than other cereals, such as rye, with a characteristic bitter aftertaste and the protagonist of high-density breads.
This type of wheat is preferred by cold and humid regions, which is why it is grown in mountainous areas of Spain and in northern European countries such as Switzerland and Germany. On the other hand, its resistance to adverse conditions makes spelt one of the preferred cereals for organic farming. In addition, it is considered part of the three ancestral grains together with farro and einkorn. These three constitute the original base from which the rest of the non-hybrid varieties would descend, including common wheat ( Triticum aestivum).
Differences between wheat and spelt
Unlike spelt, the husk of common wheat is soft and easily removed after threshing, that is, after the process of separating the grain from the chaff. This makes it easier to process and reduces the costs associated with its production, the main reason why it represents 95% of all cereals consumed in the world.
However, although spelt is more expensive to grow, it has a more complete nutritional profile. Spelt contains a higher amount of protein, a lower proportion of carbohydrates, and three times more soluble fibre than wheat flour. It is also considered to be more digestible than wheat, because it is easier to degrade at an enzymatic level. On the other hand, the culinary possibilities of spelt, which we will try to summarise in the final section of recipes, are immense, as much or more than those of wheat, which further reinforces its fame.
Origin of spelt
The history of spelt dates back thousands of years. The first records of its existence date back to 6000 BC in the ancient Middle East, now the region of Iran. From this enclave in ancient Mesopotamia, it spread to the rest of the world, reaching Europe through the Romans.
In the Middle Ages, spelt was reserved for the feasts of the upper class. Those who could not predict the future decline of this ancient grass in the face of the all-powerful common wheat could not. In the 18th century, common wheat offered cheap, fast production and palatable preparations capable of quenching hunger, something that spelt was unable to combat. These conditions would lead to its virtual disappearance, but what was it then that made it re-emerge? The answer is simple: the growing interest of the population in healthy eating in the last twenty years throughout Europe, the United States, and Australia.
The new nutritional theories of recent decades pointed to the need to increase protein and fat consumption and not only reduce carbohydrates, but also choose those with less free sugars. With all its nutritional properties and health benefits, spelt was then catapulted to the top shelves of supermarkets.
Nutritional values of spelt
Whole spelt contains higher amounts of vitamin B1, biotin and pantothenic acid than common wheat. For every 100 g of spelt flour, one can obtain up to 11% of the recommended daily amount (RDA) of vitamin E, which has great antioxidant power, 26% of the RDA of vitamin B3, which improves the condition of the skin, and up to 30% of the RDA of vitamin B6, which is related to the prevention of cardiovascular damage.
It also has 14% folic acid, which together with 23% of the RDI of iron, plays an important role in the care of the vascular system. It exceeds expectations by providing 130% of the RDI of manganese, which contributes to correct coagulation, and is an antioxidant like zinc, of which it provides up to 31% of the recommended daily amount.
It is not far behind in its contribution of phosphorus, 50% of CDR, as well as potassium, 20% of CDR that allows correct transmission of nerve impulses, muscle contraction and cardiac function, and magnesium, of which it provides 15% of the daily requirement.
Properties of spelt
Spelt, as a food, has a series of intrinsic properties that are really interesting both at a nutritional level, as we have seen, and culinary and even agricultural, since it is more resistant and capable of growing in less favorable conditions than wheat, with the environmental implications that this has, for example, in the use of pesticides, which are less necessary.
It is rich in nutrients and provides between 14 and 17 g of protein per 100 g. It contains fibre and a combination of vitamins and minerals that make it a really attractive part of our diet. It has a low glycaemic index, something we will go into more detail later, and provides essential fatty acids that have an impact on its cardiovascular benefits. Although it contains gluten and is not recommended for people with celiac disease, it is a more tolerable gluten.
If we look at its culinary properties, we can see that it is a versatile cereal with a particular flavour that gives breads, pastas or salads a sweet, nutty touch. At the end of the article we will give you a few ideas to get the most out of it in the kitchen.
Does spelt have gluten?
Yes, spelt contains gluten because it is a variety of wheat and wheat contains gluten. Therefore, it is not a food for celiacs or gluten-sensitive people, even though it may be easier to digest. Gluten is a protein present in different cereals such as barley, rye or wheat, so spelt, which belongs to the wheat family, contains gluten, although many people with celiac disease or gluten sensitivity claim to tolerate spelt or spelt flour better than wheat or wheat flour.
Which has more gluten? Spelt or wheat? Although the exact amounts may vary, as a general rule wheat has more gluten than spelt. In the case of wheat, it can contain up to 14% of its weight in gluten, while spelt can have around 12%.
In cases of intolerance, however, it is best to opt directly for recipes for celiacs that guarantee that they are free of gluten and any adverse health effects.
Benefits of spelt
Spelt is considered one of the healthiest grains. Recommended for type II diabetics, useful for weight loss, rich in protein and with a great antioxidant effect.
Take care of your cardiovascular health
Spelt promotes good cardiovascular health thanks to its contribution of manganese, folic acid and iron. Manganese contributes to proper coagulation, while folic acid ensures the synthesis of red blood cells, which together with iron, are responsible for ensuring the transport of oxygen to all tissues.
It has an antioxidant effect
Free radicals are an inevitable consequence of the biological reactions that take place in our body. However, their appearance and accumulation is linked to cellular aging and for this reason, it is positive to emphasize those foods that help reduce free radicals. This is the case of spelt, which has high amounts of manganese, zinc, and vitamin E that give it a great antioxidant capacity.
It has a low glycemic index
The glycemic index is an index that allows us to assess how quickly glucose is released into the blood after eating a particular food. If the glycemic index is high, it means that the food causes large spikes in blood glucose, which are followed by spikes in insulin, and affect metabolic balance. If, on the other hand, the glycemic index is low, glucose is released gradually, which benefits the metabolism and prevents sudden episodes of hunger. This is the case of spelt, which contains a type of starch that is metabolized more slowly than that of common wheat and contributes to its low glycemic index.
It is recommended for diabetics
In the case of type II diabetes, the goal is to keep blood glucose levels as stable as possible. To do this, priority is given to foods with a low glycemic index, including spelt. Its consumption is recommended for diabetics over that of common wheat, which has a higher glycemic index.
Contraindications of spelt
Spelt is not recommended for people with celiac disease or irritable bowel syndrome. In addition, the phytic acid it contains is an antinutrient and could interfere with the absorption of other nutrients.
Not suitable for celiacs, gluten intolerants or patients with irritable bowel syndrome
It is not recommended for celiacs or gluten intolerants. Due to its lower amount of gliacins, spelt is associated with less intestinal damage, however, it is not a gluten-free food and therefore is not suitable for celiacs, nor for gluten intolerants. For the same reason, its gluten content also makes it a food not recommended for patients with Crohn’s disease or irritable bowel syndrome.
Antinutrients: Monitor consumption in vegan diets
An antinutrient is an element that interferes with the absorption of other nutrients. They are not harmful in themselves, however, it is important to know them to prevent them from negatively influencing our diet. In the case of spelt, the antinutrient is its high content of phytic acid, which interferes with the correct absorption of calcium, magnesium, iron and zinc. This trait does not imply a danger for its consumption, but it must be taken into account especially in vegan and vegetarian diets that are not as abundant in these minerals.
Some ways to avoid this effect are to soak the spelt grains overnight in water with apple cider vinegar or to cook them with a little wakame seaweed. You can also try to eat the grain or bread separately from other dishes that are sources of minerals.
Culinary uses of spelt
Spelt can be used in grain form or as spelt flour. It can be used in grain form cooked in salads to give a different texture or as a garnish in the same way as white rice; it can be included in soups or to enrich stews.
Spelt flour can be used in baking to make bread, but the unground grain is also used in pastry to make spelt biscuits, cakes, pastries or muffins. We can use it as part of granolas or cereal bars.
In its flour form we will see that it is possible, beyond bread, to use it to make pastas different from the more traditional wheat ones, to thicken broths or sauces… In the end you could use it to replace wheat flour in any dish taking into account its differences, such as that lower amount of gluten, and you can always use wholemeal spelt flour which has an even richer nutritional profile as it contains all parts of the grain.
Recipes with spelt
How do you cook spelt? How is it prepared and how is it consumed? Spelt is so versatile that we could include it in everything from starters to desserts.
How to cook spelt will depend largely on which version you choose. If you choose spelt grain, it is best to soak it overnight with a few drops of apple cider vinegar and cook it the next day, with the water changed, for between 45 and 60 minutes. This will allow you to prepare spelt with vegetables or even try the spelt with milk version, where the grain replaces the rice in rice pudding. In any case, you can buy it in specialist shops, bulk stores, and herbalists.
Spelt flour, on the other hand, allows us to make all kinds of preparations using the flour. The recipe for spelt bread, especially recommended with seawater, which balances its subtlety, sweets, such as a delicious spelt flour and banana cake, cookies, muffins or even homemade noodles. To get started with these preparations, we only need to go to the flour section of our nearest supermarket.