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13 Health Benefits Of Spelt (Dinkel Wheat)
A light reddish-brown wholegrain, spelt or dinkel wheat, is one of the ancient crops which was first cultivated in Europe 8000 years ago. The seed of the spelt plant called spelt grain has a close resemblance to wheat. Spelt flour prepared from the grain tastes slightly nutty and sweet, much similar to wheat flour. A village in Germany named Dinkelsbühl confirms the popularity of the grain in the 18th century. Later it was brought to the US and became popular worldwide in the 19th century.
Spelt belongs to the family Poaceae, a family to which barley, wheat and rye belong. It is botanically referred to as Triticum spelta. Like its family members, spelt is known to contain gluten, but the gluten protein found in this grain is delicate and water-soluble compared to the gluten in wheat which is stronger and elastic.
Spelt flour has better nutritional value than other flours because it is milled by ony using spelt grains, unlike wheat which is milled mostly to get commercially appealing flour [1] . Spelt is used as an alternative for people who have mild gluten insensitivity as it is genetically purer, not considering the people with celiac disease [2] .
Talking about spelt's nutritional benefits, it is rich in fibre [3] , protein and other essential nutrients like vitamins and minerals.
23 Health Benefits Of Jujube (Beir)
Uses Of Spelt
Spelt contains more natural sugar like sucrose, fructose, maltose and glucose which is why spelt flour is often used to make cookies, pasta, muffins, crackers, cakes and waffles. The de-hulled spelt grain is used as a substitute for rice. It is also served as a healthy alternative for coffee. The nutty flavour of this grain tastes similar to barley which makes it an important ingredient in the manufacture of beer [4] .
Nutritional Value Of Spelt
100 g of uncooked spelt contains 11.02 g of water content, 338 kcal of energy, 0.84 g glucose, 53.92 g starch,45 mcg folate 4.44 mg iron, 4.44 mg iron and 3.28 mg zinc. The remaining nutrients in spelt are as follows [5] :
- 14.57 g protein
- 10.7 g fibre
- 27 mg calcium
- 401 mg phosphorus
- 136 mg magnesium
- 8 mg sodium
- 388 mg potassium
- 2.99 mg manganese
- 0.51 mg copper
- 0.36 mg vitamin B1
- 0.11 mg vitamin B2
- 6.84 mg vitamin B3
- 0.23 mg vitamin B6
- 0.79 mg vitamin E
Health Benefits Of Spelt
1.
Controls
cholesterol
levels:
Soluble
fibre
lowers
the
absorption
of
bad
cholesterol
by
the
body.
Spelt
is
abundant
in
dietary
fibre
and
thus,
helps
in
controlling
the
cholesterol
levels
by
targeting
low-density
lipoprotein
and
increasing
high-density
lipoprotein
(good
cholesterol)
[6]
.
2.
Prevents
cardiovascular
disease:
When
cholesterol
in
the
body
becomes
high,
it
gets
deposited
in
the
blood
vessels
and
cause
heart
diseases
like
stroke
and
heart
failure.
The
fibre
and
dietary
magnesium
in
spelt
help
in
reducing
the
cholesterol
levels
which
in
turn,
prevents
cardiovascular
diseases
[7]
.
3.
Helps
in
better
digestion:
Dietary
fibre
in
spelt
facilitates
the
passing
of
food
in
the
digestive
tract
and
helps
bulk
up
the
stool.
The
grain
speeds
up
the
process
of
digestion
and
helps
in
relieving
problems
like
constipation,
diarrhoea,
bloating
and
other
gastrointestinal
disorders
[8]
.
4.
Controls
weight:
The
best
thing
about
high
fibre
food
[3]
is
that
its
consumption
gives
a
feeling
of
satiety
to
a
person
and
prevent
them
from
having
high
saturated
fatty
foods.
Spelt
is
abundant
in
fibre
and
so
it
helps
in
controlling
the
weight
of
a
person.
5.
Manages
hypertension:
High
blood
pressure
or
hypertension
is
caused
mainly
due
to
obesity.
Cholesterol
deposition
narrows
the
diameter
of
the
blood
vessels
which
further
obstructs
the
blood
flow
through
it
and
cause
hypertension.
Fibre
reduces
the
formation
of
bad
cholesterol
and
manages
hypertension
[6]
.
6.
Prevents
diabetes:
Fibre
and
complex
carbohydrates
in
spelt
slow
down
the
absorption
of
glucose
by
the
blood
thus,
preventing
a
sudden
spike
of
blood
glucose
levels
in
the
body.
For
a
diabetic,
it
helps
regulate
the
release
of
insulin
in
the
body
[9]
.
7.
Prevents
osteoporosis:
Manganese
can
prevent
bone
loss
and
other
types
of
bone-related
problems
[10].
Spelt
is
packed
with
manganese
which
helps
to
lower
the
risk
of
bone
loss
and
bone
fractures
thus,
reducing
the
chances
of
osteoporosis.
8.
Prevents
hormonal
imbalance:
Vitamin
B3
in
spelt
plays
an
important
role
in
maintaining
the
health
of
adrenal
gland
which
is
responsible
for
the
production
of
a
variety
of
hormones
in
the
body.
Spelt
contains
this
essential
vitamin
and
helps
to
prevent
hormonal
imbalance
[11]
.
9.
Treats
migraine:
Magnesium
in
spelt
helps
to
prevent
migraine
attacks.
Also,
vitamin
B2
in
this
grain
helps
to
maintain
the
brain
functions
and
reduce
migraine,
headache,
stress
and
other
related
problems
[12]
.
10.
Prevents
anaemia:
Iron
in
the
body
helps
in
the
production
of
haemoglobin
and
transportation
of
oxygen
throughout
the
body.
Since
spelt
is
loaded
with
this
important
mineral
[13]
,
the
body
does
not
lack
the
red
blood
cells
and
thus,
the
chances
of
getting
anaemia
are
reduced
to
null.
11.
Facilitates
strong
immunity:
Important
vitamins
and
minerals
in
spelt
like
iron
[13],
copper
and
vitamin
B1
help
to
boost
the
immune
system.
Iron
and
copper
support
the
enzymatic
processes
of
the
body
while
vitamin
B1
maintains
the
proper
contraction
of
the
muscle
and
prevents
inflammation
[9]
.
12.
Prevents
Alzheimer's:
Niacin
or
vitamin
B3
in
spelt
prevents
the
onset
of
neurodegenerative
diseases
like
Alzheimer's
and
dementia.
Niacin
also
helps
in
lowering
the
risk
of
memory
loss
and
learning
disorders
like
ADHD
[12]
.
13.
Prevents
breast
cancer:
Lignans
in
spelt
help
to
prevent
all
hormonal
problems
in
women,
particularly
breast
cancer.
The
grain
also
helps
in
easing
symptoms
of
menopause
like
mood
swings
and
hot
flashes.
Coltsfoot (Tussilago Farfara): Health Benefits, Side Effects And Precautions
Side Effects Of Spelt
Certain side effects of spelt are as follows:
- Consumption of spelt can trigger autoimmune response to a person with celiac disease due to the gluten present in it [14] .
- It can cause irritable bowel syndrome [15] .
- Phytic acid in spelt can reduce the absorption of iron and zinc in the body [16] .
- Lectins in spelt can result in digestive discomfort.
- Excessive intake of spelt can cause diarrhoea, bloating and stomach pain [17] .
Healthy Spelt Porridge Topped With Blueberries Recipe
Ingredients:
- 40 g of porridge flakes
- 200 ml milk
- 1 cup fresh and frozen raspberries
- ¼ cup raisins
Method:
- Add spelt flakes and milk in a pan and bring it to boil for 2-3 minutes.
-
Lower
the
flame
and
let
it
simmer
for
5-6
minutes.
Keep stirring the mixture at low flame until it thickens. - Pour the mixture in a bowl and let it cool for a few minutes.
- Sprinkle blueberries and raisins.
- [1] Blatter, R. H. E., Jacomet, S., & Schlumbaum, A. (2004). About the origin of European spelt (Triticum spelta L.): allelic differentiation of the HMW Glutenin B1-1 and A1-2 subunit genes. Theoretical and Applied Genetics, 108(2), 360-367.
- [2] Shewry P. R. (2018). Do ancient types of wheat have health benefits compared with modern bread wheat?. Journal of cereal science, 79, 469–476. doi:10.1016/j.jcs.2017.11.010
- [3] Biskup, I., Gajcy, M., & Fecka, I. (2017). The potential role of selected bioactive compounds from spelt and common wheat in glycemic control. Advances in clinical and experimental medicine: official organ Wroclaw Medical University, 26(6), 1013-1019.
- [4] Cooper R. (2015). Re-discovering ancient wheat varieties as functional foods. Journal of traditional and complementary medicine, 5(3), 138–143. doi:10.1016/j.jtcme.2015.02.004
- [5] Spelt, uncooked. USDA Food Composition Databases. United States Department of Agriculture Agricultural Research Service. Retrieved on 03.10.2019
- [6] Hollænder, P. L., Ross, A. B., & Kristensen, M. (2015). Whole-grain and blood lipid changes in apparently healthy adults: a systematic review and meta-analysis of randomized controlled studies–. The American journal of clinical nutrition, 102(3), 556-572.
- [7] Rosique-Esteban, N., Guasch-Ferré, M., Hernández-Alonso, P., & Salas-Salvadó, J. (2018). Dietary Magnesium and Cardiovascular Disease: A Review with Emphasis in Epidemiological Studies. Nutrients, 10(2), 168. doi:10.3390/nu10020168
- [8] Jonnalagadda, S. S., Harnack, L., Liu, R. H., McKeown, N., Seal, C., Liu, S., & Fahey, G. C. (2011). Putting the whole grain puzzle together: health benefits associated with whole grains--summary of American Society for Nutrition 2010 Satellite Symposium. The Journal of nutrition, 141(5), 1011S–22S. doi:10.3945/jn.110.132944
- [9] Thorup, A. C., Gregersen, S., & Jeppesen, P. B. (2014). Ancient wheat diet delays diabetes development in a type 2 diabetes animal model. The review of diabetic studies: RDS, 11(3), 245.
- [10] Pepa, G. D., & Brandi, M. L. (2016). Microelements for bone boost: the last but not the least. Clinical cases in mineral and bone metabolism : the official journal of the Italian Society of Osteoporosis, Mineral Metabolism, and Skeletal Diseases, 13(3), 181–185. doi:10.11138/ccmbm/2016.13.3.181
- [11] Galescu, O. A., Crocker, M. K., Altschul, A. M., Marwitz, S. E., Brady, S. M., & Yanovski, J. A. (2018). A pilot study of the effects of niacin administration on free fatty acid and growth hormone concentrations in children with obesity. Pediatric obesity, 13(1), 30–37. doi:10.1111/ijpo.12184
- [12] Shewry, P. R. (2009). Wheat. Journal of experimental botany, 60(6), 1537-1553.
- [13] Jayasudha S, Arun B, Mishra VK, Singh GP, Velu G, Babu R, et al. Zinc and iron concentration QTL mapped in a Triticum spelta × T. aestivum cross. Theor Appl Genet. 2014; 127: 1643–1651. Pmid:24865507
- [14] Hogberg, L., & Stenhammar, L. (2000). Is spelt wheat toxic to those with celiac disease?. Journal of pediatric gastroenterology and nutrition, 31(3), 321.
- [15] Chong, P. P., Chin, V. K., Looi, C. Y., Wong, W. F., Madhavan, P., & Yong, V. C. (2019). The Microbiome and Irritable Bowel Syndrome - A Review on the Pathophysiology, Current Research and Future Therapy. Frontiers in microbiology, 10, 1136. doi:10.3389/fmicb.2019.01136
- [16] Ruibal-Mendieta, N. L., Delacroix, D. L., Mignolet, E., Pycke, J. M., Marques, C., Rozenberg, R., ... & Delzenne, N. M. (2005). Spelt (Triticum aestivum ssp. spelta) as a source of breadmaking flours and bran naturally enriched in oleic acid and minerals but not phytic acid. Journal of agricultural and food chemistry, 53(7), 2751-2759.
- [17] Thielecke, F., & Nugent, A. P. (2018). Contaminants in Grain-A Major Risk for Whole Grain Safety?. Nutrients, 10(9), 1213. doi:10.3390/nu10091213
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