Unfortunately, if you suffer from a gluten allergy or celiac disease, you should definitely avoid eating spelt, as it's nearly just as high in gluten as wheat is via US News and World Report. That said, choosing to mix it up when it comes to your whole grains and opting for spelt over wheat isn't the worst idea for everyone else.
Is it, though, healthier than wheat overall? Just like wheat, barley, and rye, spelt is a whole grain that's packed with fiber and nutrients. It's incredibly high in carbohydrates, but a cup of it has 7. With those sorts of nutrients, it's no surprise why it became a popular crop for farmers during the Bronze Age via Nuts. Its nutrition content is very similar to wheat, and it contains gluten. Additionally, spelt contains copper, selenium, and vitamins B1 thiamin.
Like most whole grains, it is also high in carbs and an excellent source of dietary fiber. Though it is nutritionally similar to wheat, comparisons have shown it to be slightly higher in zinc and protein. Additionally, in comparison to wheat spelt, it has a higher antioxidant capacity— the ability to remove free radicals 1. Like other grains, spelt is high in carbs. Similar to wheat and other grains, spelt is mainly comprised of carbs, most of which is starch, or long chains of glucose molecules 1.
Whole spelt is also a good source of dietary fiber. Fiber helps slow down digestion and absorption, which helps reduce blood sugar spikes. High fiber intake is strongly linked to positive health outcomes including, a reduced risk of obesity, heart disease, and type 2 diabetes 5. Whole spelt is high in carbs and fiber.
High fiber diets have been linked to positive health outcomes. They are an important source of carbs, protein, fiber, and essential nutrients like iron and zinc.
Research consistently links higher intakes of whole grains with lower risk of stroke, heart attack, type 2 diabetes, and even some cancers 7 , 8 , 9 , 10 , People who consume more whole grains are also more likely to maintain a moderate weight and have better digestive health 12 , Refined grains did not show the same benefit Although most of these studies are observational, there have been some human clinical trials that support the health benefits of whole grains as well 15 , 16 , 17 , Regularly consuming spelt or other whole grains promotes health and could help protect against obesity, heart disease, and type 2 diabetes.
Despite the health benefits of whole grains, spelt may be harmful for some people. This includes those who have celiac disease or other forms of gluten intolerance, or have irritable bowel syndrome. Gluten is the name for the mixture of gliadin and glutenin proteins found in grains like wheat, spelt, barley, and rye.
It can cause problems for people who are intolerant to gluten, such as people with celiac disease or non-celiac gluten sensitivity For people with celiac disease, gluten will trigger an autoimmune reaction, which causes inflammation in the small intestine. This serious condition can only be treated with a lifelong gluten-free diet. Left untreated, celiac disease can cause nutrient deficiencies including iron, calcium, vitamin B12, and folate.
People with non-celiac gluten sensitivity may experience a negative effect when they eat gluten, usually in the form of digestive problems A similar number of people are thought to have non-celiac gluten sensitivity 19 , People who have a wheat allergy may also be sensitive to spelt.
Wheat allergy occurs when there is an immune response to the proteins in wheat 26 , Spelt contains gluten. It is unsuitable for people with celiac disease, gluten sensitivity, or a wheat allergy. Irritable bowel syndrome IBS is a gut disorder characterized by symptoms including stomach pain, gas, bloating , diarrhea, and constipation.
Like most plant foods, grains also contain some antinutrients. Antinutrients are substances, including phytic acid and lectins, that can interfere with the digestion and absorption of other nutrients In fact, spelt is considered a distinct type of wheat. Other types of wheat include einkorn wheat, khorasan wheat and modern semi-dwarf wheat.
Since they are close relatives, spelt and wheat have similar nutritional profiles and both contain gluten. Spelt should therefore be avoided on a gluten-free diet 2 , 3. Bottom Line: Spelt is a type of wheat. Its nutrition content is very similar to wheat and it is high in gluten. Here's the nutrient breakdown for one cup or grams, of cooked spelt 4 :.
Additionally, spelt contains small amounts of calcium, selenium and vitamins B1, B6 and E. Like most whole grains, it is also high in carbs and an excellent source of dietary fiber.
Nutritionally, it is very similar to wheat. However, comparisons have shown it to be slightly higher in zinc and protein. About 80 percent of the protein in spelt is gluten 1.
Bottom Line: Spelt is high in carbs. It's also an excellent source of dietary fiber and contains some vitamins and minerals. Spelt is mainly comprised of carbs, most of which is starch or long chains of glucose molecules 1. Whole spelt is also a good source of fiber.
Fiber helps slow down digestion and absorption, reducing blood sugar spikes. High fiber intake has also been linked with a reduced risk of obesity, heart disease and type 2 diabetes 5 , 6 , 7. The fiber content of whole spelt is actually slightly lower than that of whole wheat, but they have similar amounts of soluble fiber 1 , 8. Both whole-grain spelt and whole-grain wheat have a moderate effect on blood sugar, when ranked on the glycemic index GI.
On the other hand, refined spelt and wheat are both high-GI foods, as they cause a large and rapid spike in blood sugar levels 9 , Bottom Line: Whole spelt is high in carbs and fiber and its effects on blood sugar are similar to wheat. However, refined spelt is low in fiber and can cause a big spike in blood sugar.
They are an important source of carbs, protein, fiber and essential nutrients like iron and zinc. People who eat the most whole grains have a lower risk of strokes, heart attacks, type 2 diabetes and some cancers 11 , 12 , 13 , 14 , 15 , 16 , 17 , 18 , They are also more likely to maintain a healthier weight and have better digestive health 20 , 21 , One study of , people found that those who ate the most whole grains were 14 percent less likely to have a stroke Similarly, a recent analysis of more than 14, people found the highest intakes of whole grains were associated with a 21 percent reduced risk of heart disease Another review showed that those who ate the most whole grains had a 32 percent lower risk of developing type 2 diabetes.
Refined grains did not show the same benefit Although most of these studies are observational, the benefits of whole grains are beginning to be backed by human clinical trials as well 24 , 25 , 26 , 27 , 28 , 29 , Bottom Line: Regularly consuming spelt or other whole grains could help protect against obesity, heart disease and type 2 diabetes. Despite the health benefits of whole grains, spelt may be harmful for some people.
This includes those who are gluten intolerant or have irritable bowel syndrome. Gluten is the name for the mixture of gliadin and glutenin proteins found in grains like wheat, spelt, barley and rye. It can cause problems for people who are intolerant to gluten, such as people with celiac disease or non-celiac gluten sensitivity 31 , 32 , For people with celiac disease, gluten will trigger an autoimmune reaction, which causes inflammation in the small intestine.
This serious condition can only be treated with a lifelong gluten-free diet. Left untreated, celiac disease can cause deficiencies in iron, calcium, vitamin B12 and folate. It's also been linked to an increased risk of developing bowel cancer, schizophrenia and epilepsy 34 , 35 , 36 , People with non-celiac gluten sensitivity may experience a negative effect when they eat gluten, usually in the form of digestive problems It's estimated that about 1 in people in the U.
A similar number of people are thought to have non-celiac gluten sensitivity 39 , People who have a wheat allergy may also be sensitive to spelt. Wheat allergy occurs when there is an immune response to the proteins in wheat 41 ,
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