While originally from southern Europe, spelt has been widely grown throughout Europe for centuries.
The 19th century saw a decline in its popularity, but it is now experiencing a resurgence as a health food.
A grain similar to wheat, barley, and rye is called spelt. Its scientific name is Triticum spelta (1).
In fact, spelt is considered a distinct type of wheat. Einkorn wheat, khorasan wheat, and contemporary semi-dwarf wheat are additional varieties of wheat.
Spelt and wheat are related, so their nutritional profiles are similar, and they both contain gluten. Therefore, those who have celiac disease or are on a gluten-free diet should avoid spelt (2, 3, 4).
The breakdown of nutrients for 1 cup (194 grams) of cooked spelt (2) is as follows:
Additionally, spelt contains copper, selenium, and vitamins B1(thiamin). It is also high in carbohydrates and a great source of dietary fiber, like the majority of whole grains.
Despite having a similar nutritional profile to wheat, studies have revealed that it contains slightly more zinc and protein. About 80% of the protein in spelt is gluten. Additionally, spelt has a higher antioxidant capacity than wheat spelt, which means it can eliminate free radicals more effectively (1).
Why is Spelt Said to Be Better for Us
One theory explaining why so many of us have difficulty digesting wheat and foods made from it, such as bread and pasta, is that modern wheat has undergone so much modification that the proteins and other components bear little resemblance to those our ancestors consumed.
It is therefore relatively “new” to our digestive system, which explains why some people find it difficult to digest and why we experience problems like bloating and other symptoms from it.
Now. Although I admit that the science doesn’t exactly support it, this is a lovely theory.
In fact, when some UK researchers decided to examine the exact makeup of ancient wheats vs modern wheats they found very little difference between them – and they actually stated “These reported analyses do not support the suggestion that ancient wheats are generally more “healthy” than modern wheats.”
However, there is a noteworthy passage in the study that could explain why science indicates one thing while the stomachs of thousands of people indicate something different.
While most of the differences between ancient and modern wheat were examined, the researchers claim they did not thoroughly examine ingredients known as fructans in either group because they lacked sufficient data to support a theory. However, they did note that one study HAD discovered a significant difference in fructan content between spelt and durum wheat.
This is significant because fructans belong to the class of sugars known as oligosaccharides, which in turn are a subclass of foods known as FODMAPs.
Bloating, cramping, and IBS symptoms have been linked to FODMAPs on a regular basis by studies on people.
The team at Monash University in Australia, who are the authorities on all things FODMAP, was consulted because I was now curious. Sure enough, there is a FODMAP-related difference between spelt flour and regular flour.
Therefore, those who consume spelt bread may be able to tolerate it better than those who consume refined wheat bread. This is especially true if they also choose bread made with fermented dough, like sourdough spelt, which further lowers levels of the sugars.
The news for spelt pasta, however, is not quite as conclusive. A cup-sized serving of spelt pasta still had enough oligosaccharides, according to the Monash team, to put it in the high FODMAP category.
This doesn’t mean it won’t help you because different FODMAPs can cause reactions in different people. Additionally, the team discovered that portion size matters and believes that a smaller half-cup portion of spelt pasta should be tolerable for the majority of people.
If you’re confused, I don’t blame you. FODMAPs are confusing and this is a very simple precis of a complicated subject. If you want the more thorough version, read the actual discussion here. but in summary, spelt contains different types of sugar than other types of wheat – and this might be why some people who can’t eat normal pasta can eat spelt.
NB: If this is the first you’re ever hearing of FODMAPs but suffer IBS type symptoms after eating certain foods (but can’t work out what or why) you might want to start with this primer – you could find it changes everything.
Don’t be intimidated by the idea of homemade pasta: this pasta is easy to handle. It is quite delicious and has a nutty flavor. It can be cooked and served immediately, or dried for later use (however, once it is dried, it is a bit brittle). You can substitute this pasta in any of your favorite pasta recipes.
Mix together the flour and salt until combined. On a cutting board or a spotless flat surface, create a mound. In the center of the heap, create a well, and fill it with the eggs and oil.
Stir the flour in with a fork after combining the eggs and olive oil in the well. Finish mixing with your hands until the mixture comes together.
For a few minutes, lightly flour the surface and knead the dough.
Cover with cling wrap and chill for 20 minutes.
Using a rolling pin or a pasta press, thinly roll out the dough after it has rested. (Pasta noodles will be thicker the thicker the dough is.)
Use a sharp knife to cut the dough into the pasta of your choice or into fettuccine-style noodles.
Reduce the cooking time and prepare the pasta as you would for dried pasta. Don’t overcook fresh pasta because it cooks quicker than dried pasta.
Feel free to dry this pasta for a later use. Because this pasta is delicate and brittle once dried, store in an airtight container.
Does spelt have any health benefits?
Most people believe that whole grains, like whole spelt, are very healthy.
They are a vital source of fiber, essential nutrients like iron and zinc, and carbohydrates, protein, and proteins.
Research consistently links higher intakes of whole grains with lower risk of stroke, heart attack, type 2 diabetes, and even some cancers (7, 8, 9, 10, 11).
People who consume more whole grains are also more likely to maintain a moderate weight and have better digestive health (12, 13).
One review of six studies involving a total of 247,487 people found that those who ate the most whole grains were 14% less likely to have a stroke compared with those who ate the least amount of whole grains (7).
Similarly, an analysis of over 14,000 people found the highest intakes of whole grains were associated with a 21% reduced risk of heart disease compared to the lowest intakes (8).
Another 2013 review showed that high whole grain intake (3 servings per day) was associated with a 32% reduced risk of developing type 2 diabetes. Refined grains did not show the same benefit (14 ).
Although most of these studies are observational, there have been some human clinical trials that support the health benefits of whole grains as well (15, 16, 17, 18).
FAQ
What is the difference between spelt pasta and normal pasta?
Whole-wheat pasta and spelt pasta are nutritionally very similar, but spelt pasta need not be whole-wheat. The primary distinction is that it originates from an alternative, older, and less processed grain and is thus also referred to as an “ancient grain.” Ancient grains contain a different kind of gluten.
Are spelt noodles healthy?
Whole-grain spelt pasta is high in protein, fibre and magnesium. 7 g of protein, 5 g of fiber, and 25% of your daily magnesium are found in one cup of cooked pasta (55 g dry). Niacin and thiamin, two B vitamins that the body needs to turn food into energy, are also abundant in it.
Is spelt pasta healthier than white pasta?
Spelt pasta has 174 calories, while regular pasta has the same number. Protein – spelt pasta has 6g, so does regular pasta. Spelt pasta has slightly more zinc than regular pasta in terms of nutrients, but other than that, they are fairly comparable. So, nutritionally they are pretty much similar.
Is spelt pasta low carb?
Like other grains, spelt is high in carbs. Additionally, it has some vitamins and minerals and is a good source of protein, dietary fiber, and some other nutrients.
