Spelt vs wheat20.11.2020
With all the wheat-bashing going on these days, people are looking for alternatives. Is spelt a better option? Nutrition Diva takes a look.
What do you think about spelt? Is it better for us than wheat? Although it is closely related to wheat, spelt has a reputation for being a healthier choice. Some people also prefer the flavor, which they describe as mellower and nuttier than regular wheat.
And, unlike rice, oat, and other non-wheat floursyou can substitute spelt flour in recipes that call for whole wheat flour with reasonably good results—because it has a lot of the same properties. But is spelt actually better for you than wheat? As you can see in the chart, spelt has twice as much vitamin K, while wheat has 6 times as much selenium.
Other than that, however, the two grains are quite similar in vitamin and mineral content. Spelt is substantially higher in sugar than wheat, which may explain why many people prefer the taste.
Whole wheat, on the other hand, is somewhat higher in fiber. Is Spelt Safe for Celiacs? Make no mistake, however: spelt does contain a substantial amount of gluten, making it unsafe for anyone with Celiac disease. As for claims that people with wheat allergies may be able to tolerate spelt, this is entirely anecdotal. Because spelt is a sub-species of wheat, anyone with a true wheat allergy would be well advised to avoid it. Is Spelt Better For You?
I think this really comes down to individual preferences. And who wouldn't prefer home-baked bread to store-bought?! Just remember that all grains, even whole grainsare best enjoyed in moderation. Oz, NPR, and in the nation's leading newspapers, magazines, and websites. Do you have a nutrition question?
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January 24, About the Author.
What Is the Difference between Spelt and Wheat?
Monica Reinagel is a board-certified licensed nutritionist, author, and the creator of one of iTunes' most highly ranked health and fitness podcasts. Follow Facebook Linkedin Pinterest. Subscribe Podcast Spotify Google Stitcher. You May Also Like What are the Advantages of Kamut? Nutrition Diva. Multi-grain vs.
Wheat vs Spelt - In-Depth Nutrition Comparison
Do Sprouted Grains Contain Gluten?Spelt Triticum spelta ; Triticum dicoccum also known as dinkel wheat  or hulled wheat is a species of wheat cultivated since approximately BCE. Spelt was an important staple in parts of Europe from the Bronze Age to medieval times ; it now survives as a relict crop in Central Europe and northern Spainand has also found a new market as a 'health food'. Spelt is sometimes considered a subspecies of the closely related species common wheat Triticum aestivumin which case its botanical name is considered to be Triticum aestivum subsp.
It is a hexaploid wheat, which means it has six sets of chromosomes. Spelt has a complex history. It is a wheat species known from genetic evidence to have originated as a naturally occurring hybrid of a domesticated tetraploid wheat such as emmer wheat and the wild goat-grass Aegilops tauschii. This hybridisation must have taken place in the Near East because this is where Aegilops tauschii grows, and it must have taken place before the appearance of common or bread wheat Triticum aestivuma hexaploid free-threshing derivative of spelt in the archaeological record about 8, years ago.
Genetic evidence shows that spelt wheat can also arise as the result of hybridisation of bread wheat and emmer wheat, although only at some date following the initial Aegilops —tetraploid wheat hybridisation. The much later appearance of spelt in Europe might thus be the result of a later, second, hybridisation between emmer and bread wheat. Recent DNA evidence supports an independent origin for European spelt through this hybridisation.
The earliest archaeological evidence of spelt is from the fifth millennium BC in Transcaucasianorth-east of the Black Seathough the most abundant and best-documented archaeological evidence of spelt is in Europe. References to the cultivation of spelt wheat in Biblical times see matzoin ancient Egypt and Mesopotamia and in ancient Greece are incorrect and result from confusion with emmer wheat. Spelt was introduced to the United States in the s.
In the 20th century, spelt was replaced by bread wheat in almost all areas where it was still grown. The organic farming movement revived its popularity somewhat toward the end of the century, as spelt requires less fertilizer. Since the beginning of the 21st century, spelt became a common wheat substitute for making artisanal breads, pastas, and flakes. Spelt contains gluten and is therefore suitable for bakingbut this component also makes it unsuitable for people with gluten-related disorders such as celiac disease non-celiac gluten sensitivityand wheat allergy.
In Germany and Austria, spelt loaves and rolls Dinkelbrot are widely available in bakeries as is spelt flour in supermarkets. In Poland, spelt breads and flour are commonly available as health foods and easy to find in bakeries. Dutch jenever makers distill with spelt.
Spelt is currently a specialty crop, but its popularity in the past as a peasants' staple food has been attested in literature. Pietro describes the fate awaiting souls guilty of suicide to Dante the Pilgrim and Virgil. According to Pietro, the soul of the suicide grows into a wild tree and is tormented by harpies that feast upon its leaves.
Pietro likens the initial growth and transformation of the soul of the suicide to the germination of a grain of spelt Inferno XIII, 94— Spelt is also mentioned in the Bible.
The seventh plague in Egypt in Exodus did not damage the harvest of wheat and spelt, as these were "late crops". It is mentioned again in Isaiah : "Learn something new every day More Info Spelt and wheat are commonly used in breads and baked goods, and have slight differences in texture, taste and nutrient ranges, depending on the breeds.
Spelt Flour or Whole Wheat to Lose Weight?
Although spelt and wheat both contain glutenwhich is a protein, spelt contains a higher amount of protein and amino acids. Their differences in taste vary slightly, depending on their specific breed, processing and cooking methods, leading some individuals to substitute one for the other in baking recipes.
Both grains are unsuitable for those with celiac disease or those suffering from gluten intoleranceas they are from the same family of grains and both contain gluten.
It isn't unusual for alternative recipes to use spelt flour, an ancient grain that predates the use of wheat and other grains suitable for baking and cooking. Spelt and wheat flour can be used interchangeably in a recipe, substituting one for the other quite easily in any baked good.
The difference in texture and taste is slightly noticeable, and spelt in often a whole grain and isn't refined before being ground into a flour.What is Spelt - If you are wondering what spelt is, you have come to the right place
Using spelt flour in place of wheat flour, whether whole or refined, often results in a denser bread and a nuttier, sweeter flavor. The grain spelt contains a slightly higher amount of nutrients in its nutrient profile than regular wheat, depending on the breed of spelt. As such, spelt is often called for in healthy recipes to boost the nutritional content of a baked good and to increase the amount of protein.
Although spelt contains slightly more nutrients than wheat, it still does not necessarily produce a significant amount of nutrients that are needed for daily energy requirements.
Wheat flour, and especially refined white wheat flour, often differs from spelt flour in both its nutrients and its lighter taste and texture produced in its baked goods. Sometimes, it might be suggested that spelt is safe for individuals suffering from gluten intolerance or celiac disease, a condition that results in the poor breakdown of the gluten protein.
This is untrue, as spelt and wheat are from the same family and both contain the gluten protein that can hurt the inner lining of the small intestine. Wheat is often the most common grain used in baked goods, such as breads and cakes, as it is less expensive and more available in the marketplace. Therefore, spelt and wheat flours often vary in price, with spelt flour being slightly higher than wheat flour in some markets.
This article states that both grains are unsuitable for those with celiac disease, since both contain gluten. This is not necessarily true. Most wheat, at least in the United States, is genetically modified, and has even been called a Frankenfood for good reason: Its gluten is harmful. Spelt is one of the grains God made -- a grain with a gluten that does not harm the body--big difference! These truths need to be pointed out, if you truly want to inform the people.
Also, it is my understanding that spelt is significantly higher in nutrition than is wheat. Post your comments Post Anonymously Please enter the code:. One of our editors will review your suggestion and make changes if warranted. Note that depending on the number of suggestions we receive, this can take anywhere from a few hours to a few days. Thank you for helping to improve wiseGEEK! View slideshow of images above. Watch the Did-You-Know slideshow. Follow wiseGEEK. Did You Know? The smell of a newborn baby activates the brain's reward center; the effect is especially pronounced in new moms.
This Day in History. You might also Like.Advanced Nutrition Search Diet Analysis. Nutrient e. Infographic Copy infographic link Copy. Mineral Comparison Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by grams of the food. Equal in Potassium - Equal in Magnesium - Equal in Copper - 0. Vitamin Comparison Vitamin comparison score is based on the number of vitamins by which one or the other food is richer.
Equal in Vitamin B2 - 0. Equal in Vitamin B3 - 6. Summary score is calculated by summing up the daily values contained in grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is. Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in grams of the food.
The displayed values show how much of the daily needs can be covered by grams of the food. Comparison summary table Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Which food is preferable in case of diets? Low Calories diet. Low Fats diet. Low Carbs diet. Low glycemic index diet. Which food contains less Sugars? Wheat contains less Sugars difference - 6. Which food contains less Sodium? Wheat contains less Sodium difference - 6mg. Which food is lower in glycemic index?
Wheat is lower in glycemic index difference - Which food is richer in minerals? Wheat is relatively richer in minerals. Which food is lower in Saturated Fat? Spelt is lower in Saturated Fat difference - 0. Which food is cheaper?A great deal of confusion has risen concerning spelt recently. The United States Government is now requiring that foods be labeled to indicate whether they contain any of eight food allergens. As part of the implementation of this law, the FDA has declared that spelt is wheat and that spelt must be labeled as wheat.
Although spelt and wheat are indeed closely related, they are two different species in the same genus. Spelt is Triticum spelta and wheat is Triticum aestivum. When asked why they had decided that spelt is wheat, an FDA official said that it was because spelt contains gluten.
Spelt does indeed contain gluten and should not be eaten by anyone who is gluten-sensitive or has celiac disease, but the presence of gluten does not make spelt wheat. Wheat and kamut are also in the same genus Triticum but are different species, so they are as closely related as spelt and wheat, yet the FDA has not ruled that kamut is wheat.
The gluten in spelt behaves differently than the gluten in wheat in cooking. It is extremely difficult to make seitan from spelt. When making it from wheat, a process of soaking in hot water is used to remove the starch from the protein. If the same process is followed with spelt, the protein structure also dissolves in the hot water. Spelt seitan must be washed by hand very carefully under running cold water. Because the gluten in spelt is more soluble than wheat gluten, making yeast bread with spelt is also different than making it with wheat.
The individual gluten molecules join up more readily to form long chains and sheets that trap the gas produced by yeast. This means that it is possible to over-knead spelt bread. There are some bread machines that work quite well for wheat and even other allergy breads but are unacceptable for spelt bread because they knead so vigorously that they over-develop the gluten. See pages 32 to 33 of Easy Breadmaking for Special Diets for recommendations about bread machines to use for making spelt bread.
It is possible that the greater solubility of spelt protein makes it easier to digest than wheat. Undoubtedly, most people have had much less prior exposure to spelt than to wheat resulting in less opportunity to become allergic to spelt. Whatever the reason, there are many people who suffer allergic reactions after eating wheat but do not react to spelt.If you go to your local health food store or even your local grocery store, you'll see many alternatives to wheat-based products.
One alternative, spelt flourhas made quite a mark on supermarket shelves in recent years, and for good reason. Its nutty flavor, airy texture, and easy use has won the hearts of many. For this reason, we're spelling out spelt for you: what it is, its benefits, and how you can use it in your next meal.
In its original form, spelt has a light reddish-brown color and a nutty flavor. Despite it being a whole grain, it does not produce heavy products. Instead, it has a light and airy texture, similar to wheat. An ancient grain, spelt is a member of the same family as wheat, barley, and rye. In fact, spelt has been cultivated by farmers since the Bronze Age.
With the rise of industrial agriculture and efficient farming, wheat has become our grain of choice. However, spelt is resurfacing as a go-to health food. Like its family members, spelt contains glutenwhich is a protein that essentially acts like a glue to hold food, like bread, together.
The gluten in spelt flour is a little more delicate than wheat gluten, so you want to pay special attention when using spelt in your cooking and baking. It's important to know that spelt is not a gluten-free flour, and it may cause discomfort or allergic reactions in those who have celiac disease or a gluten intolerance.
Spelt is much more difficult to process than wheat. It requires dehulling and dehusking; however, the glume that surrounds the spelt kernels helps protect and retain nutrients. That said, spelt's added health benefits mean it's worth it. Spelt is a good source of dietary fiber, protein which it contains more of than common wheatand vitamins and minerals. This grain is also more water-soluble than wheat, which makes it easier for the body to digest.
Due to the many minerals and vitamins spelt contains, it can help regulate metabolismincrease circulation, improve the immune system, lower blood sugar, and reduce bad cholesterol levels. Because spelt has different properties than other grains, it behaves a little differently in recipes.
Here are a few tips and tricks to help you incorporate this flour into your everyday cooking and baking. For any recipe that uses wheat flour, you can substitute in spelt flour. Because it contains a fair amount of gluten, spelt can be used in products like bread, cake, and cookies. To inspire your next baking session, we have a few ideas to get you started.
Shop Order online or call Edit Cart Check Out Or continue shopping. Multiple shipping addresses count separately. For other destinations including internationalshipping cost is calculated at checkout. Delivery date will be estimated at checkout. See Full Details. Shop Organic Nuts.
Shop Elmhurst Products. Dried Fruit. Shop California Dried Fruit. Shop Sun Dried Fruit.A balance. Add to that a striking exterior color from a bold bake, the enticing aroma from the use of freshly milled flour, and a speckled oat topping — all contributing to a truly wonderful bread.
When baking this whole-grain wheat and spelt pan bread I could have sworn the kitchen smelled of honey… Or perhaps it was my eagerness to eat the result. The tin can be an enabler to push the limits, to be more adventurous with hydration, grain types, and mix-ins.
After trying a myriad of different grains in pan bread formulas, white wheat has to be among my favorites. However, feel free to sub out the spelt for whatever you have on hand. I used fresh milled organic whole white wheat sourced from Breadtopiaas described below, but you could also use the excellent organic white wheat from King Arthur Flour.
Their flour is also delicious when used in sourdough wafflesand many of the other bread here at my site. I milled both the white wheat and spelt in my Mockmill home mill. It mills superbly fine flour, is built to last, and is priced exceptionally well.
For both the white wheat and spelt I mostly set the mill the finest level and turned it on. The result was freshly milled flour with a captivating aroma brimming with possibility. If you are worried about fitting the dough in your pan, scale the formula down to a smaller loaf, or split it into two g loaves.
To make the stiff levain, I usually mix everything up with my plastic spatula, then knead it by hand when it becomes hard to stir. At this time it might be convenient for you to mill the required white wheat and spelt. Milling this early in the schedule also gives the flour time to cool down. Add the called for flour to a mixing bowl. Breakup the ripe, stiff levain on top of the flour and add all but g of the water.
Mix by hand until well combined. Perform folds in the bowl to add a little strength for about 5 minutes. Mixing in the bowl keeps things clean and with dough this highly hydrated, it can be challenging to perform a mixing technique like slap and fold see my guide to the slap and fold technique here on the counter.
Add the salt to the top of the mixed dough and mix to incorporate. After this mixing, assess the dough. Does it look like it can handle the remaining g of water? Add the water if so, if not, omit the remaining water 4. Perform a total of 3 sets of stretch and folds during the bulk, spaced out by 30 minutes the first set will take place 30 minutes after starting this step.
To perform a set, with wet hands grab one side of the dough in the bowl stretch up and fold over to the other side.