As an ancient grain, spelt has never disappeared from the world food scene, but it did fall out of vogue. However, in the last decade, according to the Chicago Tribune, this “nutritional superstar” is making a comeback. 

This ancient species of wheat dates back to about 5000 BC.  Historically it “enjoys a rich past as one of the most popular” grains people consumed.1

It seems to have been first cultivated around the Fertile Crescent in areas of modern Iran, and possibly it was planted in southeastern Europe as a crop about the same time.2 

Over the centuries it has not undergone as much genetic alteration as our modern wheat varieties have. Because of this, it retains much of its original nutritional character which is usually a good signal for health foodies. And Maurizio Leo promises, “you feel a sort of connection with ancient bakers when baking bread …and especially for me with this ancient grain.”3

Triticum spelta, its scientific name,  is a naturally occurring wheat species hybrid of emmer and wild goat-grass. But it can also be a hybrid of common bread wheat as Triticum dicoccum. As a member of the farro family, it is often just called farro.

In Italian, it is called Farro Grande. However, Italians also refer to several other ancient grains including emmer and einkorn as farro. You may see it marketed by that name.

In German-speaking Europe, it is called Dinkel.4 Dinkelbrot (loaves), and Dinkelbrötchen (rolls) are available in most bakeries there. An in supermarkets, you will find Dinkel milled and ready to bake with near other flour. 

It is also known as hulled wheat because of the grain’s tough outer husk called a hull. Like its cousins Einkorn and Emmer, its hull “protects its nutrients and stays on until right before it’s made into flour, …along with the other hulled wheat [species, it] was considered poor person food.” And as it was replaced with more popular wheat strains “that were considered easier and more desirable, it lost popularity.”5

Its early cultivation made it a staple of the day and seems to be one of the first wheat grains used to make bread. But “with the westward movement of early civilization, Spelt moved as well until its presence was extensive.” Falling out of favor for modern wheat varieties, “Like its sibling wheats in the farro family, it’s still grown in limited amounts in some regions – specifically, Germany and Switzerland” and it “was introduced to into the United States in the 1890s.

Now, it’s resurfacing as a healthier and more pure option compared to normal wheat.”6  The organic farming movement, toward the end of the last century, revived its favor somewhat as it takes less fertilizer. Since the beginning of this century, it has become a common wheat substitute in the making of artisanal bread, some pasta, and cereal flakes.7

Nutritional Characteristics of Spelt

Both spelt and wheat are distant relatives but with much in common when it comes to food. They both can be the primary ingredient in bread and pasta recipes. Like wheat berries, spelt berries are available in whole kernel form that are easily milled into flour for baking.

A cup of spelt delivers a healthy list of nutrients, including the full daily value (DV) for manganese, 30% DV of dietary fiber, and 21%t DV of protein. (DV is short for Daily Value of recommended nutrition based on 2,000 calories per day.)

Nutritionally, spelt is very similar to wheat. But comparisons have shown spelt to be slightly higher in zinc and protein than wheat. However, spelt “is not a high protein food, but a single serving does boost your protein intake slightly: 5 grams per 1/4 cup serving of flour, or 3 grams in a slice of bread made from spelt flour.”9

Both of these grains contain gluten, and is, therefore,  great for baking, but this component means that like wheat, spelt is not good for those with celiac disease. Albeit spelt has a more soluble type of gluten (higher gliadin to glutenin ratio), more fiber and more protein, which means some people with gluten sensitivities but who are wheat-intolerant, may be able to eat this grain. 

“Nearly 80 percent of protein in spelt is from gluten.10  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.

“BOTTOM LINE:Spelt is high in carbs. It’s also an excellent source of dietary fiber, and contains some vitamins and minerals.”11

Organic Facts: 8 Surprising Benefits of Spelt12

Spelt and Ancient Grain for Your Kitchen

Image courtesy Organic Facts

  1. Stimulates and Boosts the Immune System: High in thiamin, spelt is one of the few cereal grains that can boost your immune system. This is useful in times of pandemic to help stimulate the body’s defenses against viruses and other illnesses.

  2. Facilitates HealthyDigestion: This grain’s higher fiber content facilitates healthy digestion by helping to bulk up the stool, which moves food faster through the digestive tract. This also speeds up nutrient absorption and helps to reduce “constipation, bloating, cramping, excess gas, diarrhea, and more serious gastrointestinal issues like ulcers. Spelt has one of the highest dietary fiber contents of wheat varieties,” writes by John Staughton  for Organic Facts.

  3. Helps to Control Cholesterol: This grain’s high fiber content helps to “lower the levels of dangerous cholesterol in the body” says Staughton. “Dietary fiber can interact with the cholesterol uptake processes and inhibit the absorption of cholesterol from food. In fact, it can specifically target LDL cholesterol and eliminate it from the body to regulate a healthy balance of fatty acids in the body.”

  4. Boosts Circulation and Energy Levels: The levels of iron in spelt work to significantly boost the circulation of your blood.13 “Iron is essential for the creation of red blood cells. When RBC production is up, there is an increased blood flow throughout the body, which means additional oxygenation to organs and tissues, increased healing, boosted energy levels, and more functional metabolism. Increased circulation can even increase hair growth, while the iron content prevents anemia,” Staughton reports. 

  5. Aids in Hormonal Balance: Adding spelt to your diet is a good choice just for the Niacin found in quantities in this grain. Niacin is one of the essential vitamins in this grain and it “plays a key role in the adrenal glands in the body, particularly in the production of sex hormones. The endocrine system is a sensitive and hugely important aspect of our health and general functioning,” Staughton explains and is important in maintaining healthy niacin levels.14

  6. Improves Bone Health: Spelt has a notable range of minerals necessary for bone health, “including zinc, magnesium, copper, phosphorous, and selenium,” he writes.  “These minerals contribute to the development of bone tissue and by boosting the levels of these minerals in your body, you can actively prevent osteoporosis and other age-related conditions that weaken or degrade the bones in our body.”15

  7. Stimulates the development and growth of new tissues, blood vessels, muscles, bones, and organs. The protein and high levels of phosphorus combine making this cereal good for the body’s growth and development.15 “Phosphorous,” Staughton clarifies, “is one of the essential elements required for creating new proteins and making DNA build new cells, while the proteins you get directly from spelt can be broken down into their composite amino acids and then re-formed to be used in the body for nearly every important bodily process.”

  8. Helps to Manage Diabetes: the high fiber content in this grain helps to control the breakdown and release of simple sugars in the body. “By regulating the release of insulin and glucose in the body, it helps manage diabetes for those who already have it, or counter more people from developing it,” Staughton concluded.15

Tell us about your experience with spelt in the comment section below

References

1 Zohar Amar, Five Types of Grain: Historical, Halachic, and Conceptual Aspects(Ḥameshet Mine Dagan), Har Bracha 2011, pp. 45–48  (Hebrew).
Lori Zanteson, “Spelt: Ancient grain has resurfaced as a nutritional superstar,” Chicago Tribune, January 2014
2  Spelt History and Origin, Ancient Grains
3 Maruizio Leo, Spelt Sourdough, The Perfect Loaf
4 “What is Spelt?,” Natures Legacy
5-6  Spelt History. ibid.
7 Smithers, Rebecca (15 May 2014). “Spelt flour ‘wonder grain’ set for a price hike as supplies run low”. The Guardian, London, UK. Retrieved 30 January 2017.
8 Spelt flour, FoodData Central. U.S. Department of Agriculture, April 2019.
9 Shereen Lehman, (reviewed by Richard Fogoros, MD), “Spelt Flour Nutrition Facts and Health Benefits.” February 2020
10 Escarnot, E. Jacquemin, JM. Agneessens, R. Paquot, M.; “Comparative study of the content and profiles of macronutrients in spelt and wheat, a review;” Agris; 2012.
11  Helen West, RD (UK), “What is Spelt, and is it Good For You?”, Healthline,  March 2016.
12 John Staughton, “8 Surprising Benefits of Spelt,” Organic Facts, January 2020
13 Gomez-Becerra, Erdem, Yazici, Tutus, Torun, Ozturk, Cakmak, “Grain concentrations of protein and mineral nutrients in a large collection of spelt wheat grown under different environments,” Journal of Cereal Science, Volume 52, Issue 3, November 2010
14 Cubadda R., Marconi E, “Spelt Wheat,” in Pseudocereals and Less Common Cereals. Springer, Berlin, Heidelberg, 2002
15 Suchowilska, Wiwart1 Kandler, and Krska, “Grain concentrations of protein and mineral nutrients in a large collection of spelt wheat grown under different environments,” Journal of Cereal Science, Volume 52, Issue 3, November 2010, Pages 342-349
15 Abdel-Aa, Hucl,”Amino Acid Composition and In Vitro Protein Digestibility of Selected Ancient Wheats and their End Products,”Journal of Food Composition and Analysis, Volume 15, Issue 6, December 2002.
16 Skrabanja, Kovac, Golob, Liljeberg Elmståhl, Björck, and Kreft, “Effect of Spelt Wheat Flour and Kernel on Bread Composition and Nutritional Characteristics,” Journal of Agricultural and Food Chemistry, January 2001.

Author: Darryl Alder lives with his wife in Riverside Lodge, which is their home along the Provo River in Utah. He is a retired career Scouter and outdoorsman who spent many hours over a campfire using a Dutch oven and loves sharing recipes for the kitchen and the campfire alike. You can read many of his recipes on this site by searching for Sourdough Saturday or Recipes on the top right-hand side of the blog