What Is Spelt Flour & Health Benefits

How This Helps

Spelt Health Benefits:
High Cholesterol | Diabetes II | Digestion | IBS | Heart Disease | Arthritis | Atherosclerosis | Migraines | Circulation | Bones | Gallstones | Obesity

Instructions

Spelt Nutrition Facts:
Serving size: 100 g

Nutrients Amount
Energy 1,415 kJ (338 kcal)
Water 11.02 g
Carbohydrates 70.19 g
Starch 53.92 g
Dietary fibre 10.7 g
Fat 2.43 g
Polyunsaturated Fat 1.258 g
Protein 14.57 g
Vitamins
Thiamine (B1) 0.364 mg
Riboflavin (B2) 0.113 mg
Niacin (B3) 6.843 mg
Vitamin B6 0.230 mg
Folate (B9) 45 μg
Vitamin E 0.79 mg
Minerals
Calcium 27 mg
Iron 4.44 mg
Magnesium 136 mg
Manganese 3.0 mg
Phosphorus 401 mg
Potassium 388 mg
Sodium 8 mg
Zinc 3.28 mg

Source: USDA Nutrient Database No. 28

Science and Research

Spelt Health Benefits:
Heart Disease:
Spelt is rich in insoluble fiber, which helps in reducing levels of LDL cholesterol in the blood, thereby preventing the risk of atherosclerosis. Moreover, niacin present in the grain also decreases oxidation of LDL by free radicals, which can be harmful to blood vessels. Niacin also reduces platelet aggregation.
Digestive System:
Spelt contains the highest dietary fiber content from all the grains in the wheat family. In addition, the fiber content in Spelt helps in bowel movement in the digestive tract, improves nutrient absorption, and reduces conditions like constipation, bloating, gas, flatulence, diarrhea, cramps, and serious conditions like IBS.
Diabetes:
Magnesium present in Spelt stabilizes blood glucose levels and controls the risk of Diabetes type II.
Circulation:
High amounts of minerals like iron and copper present in Spelt facilitate blood circulation in the body. These minerals promote the synthesis of red blood cells and improve the blood flow, leading to speedy recovery and healing of wounds, controlling anemia, and boosting energy.

What is spelt flour?

Spelt flour is thought to be among the earliest cultivated plants in human history. It's also known as Dinkel wheat or hulled wheat and is a grain that's closely related to wheat. Spelt is generally tough to find and quite expensive, probably why you might have never heard of it before. While an increasing number of people deal with wheat sensitivities every year, spelt provides an alternative to wheat germ. Even though it does contain gluten, it appears it is more readily digested than wheat. Additionally, it is a superb source of nourishment and will be easier on the digestive tract as it is more water-soluble.


See: How Adding Fiber in your Diet Helps Type 2 Diabetes

Health benefits of spelt flour

Spelt Flour Health Benefits

Spelt helps blood circulation, boosts the immune system, builds strong bones, and aids digestion. Research shows people with varying health conditions may benefit from spelt flour, especially those with weak and brittle bones, high blood pressure, elevated glucose levels, and hypertension.

- Blood Circulation

The copper and iron within spelt flour permit this grain to assist blood circulation. Iron helps transport oxygen through the bloodstream. In reality, research indicates that an iron deficiency is most frequently related to the development of anemia, which is a state that's because of a lack of healthy red blood cells being produced. Iron helps metabolize proteins and plays a part in the production of hemoglobin and red blood cells, serving as a natural cure for anemia.

- Strong Healthy Bones

With an impressive assortment of essential minerals that strengthen the bones, spelt is a natural selection for boosting bone health. Calcium and phosphorus bind together to form compounds that make up bones and teeth. Research at the University of North Carolina explains how they fortify bones and keep them strong for a lifetime. Spelt flour provides 29 percent of your recommended daily value of calcium for your bones. As it is high in phosphorus, spelt flour also keeps the body at the right pH level and assists with energy metabolism.

Lowers Blood Sugar

Spelt flour helps regulate the quantity of glucose and insulin that is released from the body. This regulation is a result of its high fiber content too. Studies reveal that a high-fiber diet can help prevent type 2 diabetes, lower insulin and blood glucose levels, and enhance cholesterol and triglyceride (fats in the blood) levels in people with diabetes. A clinical study compared individuals with type 2 diabetes who had been eating 50 grams of fiber each day, with people getting the recommended 24 grams of fiber every day. After six weeks, people on the higher-fiber diet had improved control of blood sugar, insulin, and blood lipids.

- Digestive Health

Consuming a high-fiber diet is quite crucial for digestion, so its high fiber content allows for another slept flour benefit. Fiber contains zero calories because it basically can not be digested by humans. Though it's found in carbohydrate foods such as spelt flour, it does not contribute any carbohydrates to our diets. As a result of its structure and our inability to consume it, fiber passes through our digestive tract unabsorbed by digestive enzymes inside the gut -- carrying with it toxins, waste, cholesterol and fat particles and removing them in the gut. In the process, it will help improve our digestion and heart health, make us feel complete, and supports detoxification. Due in part to its fiber content spelt flour bread is quickly digestible, again touting its digestive benefits. A high-fiber diet also can help prevent digestive disorders and ailments like diverticulitis, colon cancer, and inflammatory bowel disease. This benefit is because prebiotic fiber helps enhance immune function and keeps better colon and intestinal health, while also clearing away damaging waste from the digestive organs.

- Decreases Cholesterol

The dietary fiber present in spelt flour helps the body reduce cholesterol levels naturally. Fiber targets LDL (bad) cholesterol and removes it from the body to moderate the balance of fatty acids. According to research in 1999, the fiber supplement provided significant LDL cholesterol reduction, without decreasing HDL cholesterol or raising triglycerides. Due to spelt flour's high levels of dietary fiber, it can assist the reduction of cholesterol levels.

Boosts Immune System

The minerals and vitamins in spelt flour help to enhance the immune system and reduce inflammation. Iron, for instance, is closely connected to the immune system, according to research published in the Journal of Neural Transmission. It is also needed to digest and absorb other nutrients from food properly because of its role in the metabolic enzyme procedure.

Additionally, iron helps bring sufficient oxygen into damaged parts of the body, such as damaged cells, cells, and organs vulnerable to disease or disease development. According to a study in Biochemistry, thiamine plays a role in immune system stimulation. That is because thiamine helps maintain the muscle tone along the digestive tract walls, where a lot of the immune system exists, and spelt flour's thiamine count helps stop thiamine deficiency. It wards off inflammation and helps fight chronic stress, which may boost your immune system considerably.

- Reduces High Blood Pressure

Because spelt results in a high-fiber diet, it lessens a person's chance to experience hypertension and other risk factors of cardiovascular disease and metabolic syndrome. A 2005 study in the Archives of Internal Medicine suggests that increasing the fiber intake from Western populations may lead to the prevention of hypertension. Elevated blood pressure is when the pressure on the arteries and blood vessels becomes too high, and the arterial wall becomes more distorted, which causes additional strain on the heart. This stress may cause severe health conditions like heart attack and stroke. It is necessary to add natural remedies for high blood pressure, such as spelt flour into your diet and lifestyle.

- Rich In Niacin

Niacin is a component of the vitamin B complex. It is a water-soluble vitamin that is important for keeping a healthy cardiovascular system and metabolism, especially balancing blood glucose levels. Niacin foods help with brain function, healthy skin formation, and preventing or treating diabetes. There is evidence that niacin can help lower the risk of developing neurodegenerative diseases, such as Alzheimer's disease, memory loss, eye disorders like cataracts, acne and skin flair-ups, osteoarthritis, circulation issues, migraine headaches, dizziness, and learning disorders like ADHD.

- Manganese

A single cup of cooked spelt flour has more than the daily recommended value of manganese. Manganese is an essential mineral required for many vital functions, including nutrient absorption, production of digestive enzymes, bone growth, and immune-system defenses. Among the most vital advantages of manganese is its ability to decrease bone loss. When combined with other minerals, such as calcium, zinc, and copper, it reduces bone loss, particularly in elderly women who are more prone to bone fractures and weak bones.

See: Heart healthy diet plan to prevent heart disease

Side effects of Spelt flour

Spelt contains gluten proteins (spelt α-gliadins) that are responsible for celiac disease. Someone who's allergic to gluten should avoid spelt since it's recorded coeliac-toxic cereal.

- Inflammatory because of gluten

The gluten from the spelt makes it an inflammatory agent. After ingestion, some people today face a problem like joint swelling, stomach pain, loose bowel, bloating, sneezing, itchy eyes back pain, and much more. If you face this or any type of problem after ingestion, consult your physician as soon as possible.

Expensive

Spelt grain is somewhat more expensive than refined grains and available in selected grocery stores. Spelt flour and bread can be found in specialty food stores at high costs up to 50% over, particularly organic products compared to wheat products.

See: Ayurvedic herbs for immune system

Spelt Cooking Tips

Rinse spelt with water before cooking to allow it to be free of any debris or dirt.

Soak the rinsed spelt in water for about eight hours or overnight. Before cooking spelt, you want to rewash it and drain the water.

Insert three parts of water to every one part of spelt and bring to boil. When it starts boiling, turn the heat down and simmer for around one hour.

Spelt can also be eaten as a side dish replacement for rice or potatoes - just like oatmeal. It may also be used to create delicious bread or muffin recipe.


See: Brown Rice vs. White Rice for diabetes

Summary

Dietary fibers in spelt control diabetes enhance digestion, act as a laxative, prevent constipation, lower cholesterol level, improve gut health, and reduce the risk of cancer,.

See: Vitamins & Supplements For Diabetes

References

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https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4659141/

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8. Magnesium: Fact sheet for consumers. (2016, February 17) https://ods.od.nih.gov/factsheets/Magnesium-Consumer/High blood pressure frequently asked questions (FAQs). (2016, November 30) https://www.cdc.gov/bloodpressure/faqs.htm

9. Aune, D., Norat, T., Romundstad, P., & Vatten, L. J. (2013, November). Whole grain and refined grain consumption and the risk of type 2 diabetes: A systematic review and dose–response meta-analysis of cohort studies [Abstract]. European Journal of Epidemiology, 28(11), 845–858 https://www.ncbi.nlm.nih.gov/pubmed/24158434

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11. Threapleton, D. E., Greenwood, D. C., Evans, C. E. L., Cleghorn, C. L., Nykjaer, C., Woodhead, C., ... Burley, V. J. (2013, December 19). Dietary fibre intake and risk of cardiovascular disease: Systematic review and meta-analysis. BMJ, 347 https://www.bmj.com/content/347/bmj.f6879

12. Streppel, M. T., Arends, L. R., van 't Veer, P., Grobbee, D. E., & Geleijnse, J. M. (2005, January 24). Dietary fiber and blood pressure: A meta-analysis of randomized placebo-controlled trials. Archives of Internal Medicine, 165(2), 150–156

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http://corn.agronomy.wisc.edu/Crops/Spelt.aspx

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See: How to lower cholesterol naturally

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