Spelt (Triticum spelta)is a nutty, slightly sweet ancient grain.
Spelt is a key in of wheat that containsglutenand has more protein and healthy fats than wheat.
Spelt can be a healthy meal addition for people who can safely eat gluten.
sugar0607 / Getty Images
Diets rich inwhole grainsare linked to a lower risk of certain chronic diseases and improved digestion.
This article discusses spelt grain, its benefits, drawbacks, and how to incorporate it into your diet.
sugar0607 / Getty Images
Spelt is a grain that contains gluten.
People withceliac diseaseor gluten intolerance should not consume spelt.
Spelt Grain Origins
Spelt is an ancient grain that humans have used for thousands of years.
Researchers believe that people started planting spelt seeds in Mesopotamia around 3,000 B.C.
Spelt was first grown in Europe, North Africa, and Asia.
Today, it is mainly grown in Europe, Canada, and the United States for flour.
One cup of cooked spelt contains:
What Benefits Do You Get From Eating Spelt?
Spelt is a whole grain that is rich in fiber.
It also has more protein and fat than wheat.
Diets rich in whole grains have been linked to several health benefits.
Lowers Cholesterol
Spelt containssoluble fiber, which is linked to lowercholesterollevels in the bloodstream.
Supports Heart Health
Consuming whole grains like spelt may lower your risk ofheart disease.
Improves Digestive Health
Whole grains are rich in fiber, which improves digestive health.
Fiber is a necessary part of the diet for healthy digestion.
People who eat whole grains have a lower risk ofconstipation.
The fiber in spelt may also make it easier to maintain a healthy weight.
Fiber can make you feel full longer after eating.
Increasing the fiber in your diet has been linked to weight loss.
Reduces Diabetes Risk
Adding spelt to your diet may lower your risk ofdiabetes.
High-fiber foods like spelt lower the risk of diabetes by slowing digestion and preventing blood sugar spikes.
Fiber helps to keep the blood sugar levels stable, which reduces the need forinsulin.
Spelt is rich in healthy nutrients but isnt for everyone.
Spelt is also not the best choice for people withirritable bowel syndrome(IBS).
Spelt is high in FODMAPs (fermentableoligosaccharides, disaccharides, monosaccharides, and polyols).
These compounds may be irritating for people with IBS.
Spelt Meal Ideas
Spelt is a grain with a mild, nutty flavor.
It can be cooked as a side dish or ground into flour for baked goods.
Its also possible to use spelt flour instead of some of the wheat flour in many baking recipes.
Spelt is rich in fiber and whole grains.
People who cannot tolerate gluten or wheat should not eat spelt.
It may also be irritating for people with irritable bowel syndrome.
Wang J, Chatzidimitriou E, Wood L, et al.Effect of wheat species (Triticum aestivumvsT.
Antioxidant activity, and phenolic and mineral content.Food Chem X.
2023;28(8):3428. doi:10.3390/molecules28083428
U.S. Department of Agriculture.FoodData Central, spelt, cooked.
2015;8(9):16978-16983.
American Heart Association.Whole grains, refined grains, and dietary fiber.
2015;351:h4347.
2014;8(7):819-834. doi:10.1586/17474124.2014.917956
