Spelt Health Benefits, Nutrition and Seed Facts

Health Benefits of Eating Spelt

  • Prevent Atherosclerosis

    The first health fact to highlight here is the capability of spelt in reducing cholesterol levels in the body. The grain contains high amount of dietary fiber, which assists in binding of bile acids and removing the LDL cholesterol, thereby reducing the risk of developing atherosclerosis.
  • Protect against Breast Cancer

    Spelt has an abundance of a phytonutrient known as lignans, one of the health properties that are useful in fighting breast cancer and other hormone-dependent cancers. Also, studies by researchers from UK concluded that dietary fiber provided by whole grains is very effective in protecting women against breast cancer.
  • Promote Heart Health

    The merits of spelt continue with its contribution to the heart. Substantial amount of lignans supplied by this nutrient-rich grain helps decrease the risk of developing heart disease. Fiber-rich whole grain foods are important in reducing the chance of developing cardiovascular diseases like high blood pressure and heart attack.
  • Good for Diabetes

    Another crucial health advantage of eating spelt is diabetes prevention. Loaded with dietary fiber, the nutritious grain helps improve glucose metabolism, glucose homeostasis and insulin sensitivity. The existence of essential mineral, magnesium also boosts the secretion of insulin, thereby significantly lowering the risk of Type II diabetes.
  • Beneficial to Teeth and Bones

    Spelt is a good source of manganese, a powerful antioxidant mineral. The nutrient can also function to enhance bone metabolism and bone structure. Enriched with phosphorus, spelt is great for maintenance of strong bones and teeth.
  • Relieve Osteoarthritis

    Apart from the many health purposes mentioned above, spelt is packed with niacin or vitamin B3. The wonderful nutrient is able to increase joint mobility, improve muscle strength and get rid of joint and muscle fatigue. Niacin is often used to treat osteoarthritis. 

Facts about Spelt

Raw Spelt Grain

Spelt (scientific name Triticum aestivum var spelta) is native to Iran. It has eventually been cultivated in Europe and North America. The grain is usually used as an animal feed, but has become a popular dietary grain because of its nutty flavor and high nutrition content.

Spelt looks like wheat, but it contains a much tougher husk. It has more protein compared to wheat. The grain is also called as farro in Italy sometimes, but they are actually different items. Spelt contains trace amount of gluten, so it cannot be used to prepare gluten-free diet. Spelt flour can substitute for whole grain flour in recipes for pasta and bread. It is available in grocery stores and health food stores. 

Spelt Nutrition Facts and Calories

Nutritional Value of 1 Cup (174 g) Uncooked Spelt
Calories 588 kcal
Total Fat 4 g
Cholesterol 0 mg
Sodium 14 mg
Total Carbohydrates 124 g
Dietary Fiber 19 g
Sugars 12 g
Protein 25 g


Spelt Recipe

Easy Spelt Bread Recipe

Make: 2 loaves

  • 8 cups spelt flour
  • 2 teaspoons baking soda
  • 1 tablespoon honey
  • 1 teaspoon salt
  • 4 cups milk

Grease gently two 9 x 5-inch loaf pans. Preheat the oven to 350F. In a bowl, combine the flour, baking soda, honey, salt and milk, then mix until well blended. Place the batter into the two loaf pans. Bake in the oven for 1 hour or until golden brown. 

Spelt Side Effects

Spelt contains trace amount of gluten, and not suitable for people who are allergic to it.

Related Seeds Articles:

Millet Health Benefits Barley Health Benefits Amaranth Health Benefits
Rye Health Benefits Wheat Health Benefits Quinoa Health Benefits

Health Benefits of Seeds

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