The Ultimate Guide to Spelt: Health Benefits, History, and Baking Tips
Spelt is one of my favourite grains for its unmatched, earthy, and nutty flavour. It has been all the rave in recent days with its low gluten, high protein content, and ancient heritage. However, hundreds of years ago it was one of the only grains to make flour with.
What is Spelt?
Spelt is an ancient grain that belongs to the wheat family, perhaps a distant cousin. It’s most commonly used in the form of flour but can be cooked like rice as well.
The History of Spelt
Spelt grain has been dated back thousands of years and unlike many modern grains, it has undergone relatively little modification or hybridization since then. It remains closer to its original form than many other commercially grown grains today, which makes it quite special. Commercially grown grains have been extensively bred for specific traits like yield, size, and resistance to pests, making them almost unrecognizable to the human body.
During medieval times, spelt was considered a “peasant food”. It was valued for its hardiness, ability to grow in poor soils and its tough hull that protects it from pests and disease. All of these things made it an essential survival crop during times of famine.
However, once white flour became more accessible, through the progression of farming and refining practices, spelt cultivation went through a massive decline.
There are three parts to a wheat berry; the bran, the germ, and the endosperm. To get white flour from wheat grain, you need to remove the bran and the germ, and leave only the endosperm. White flour looked pure, made fluffy products, and tasted sweet, what’s not to love? Maybe the fact that it’s completely void of nutrition and fibre. The bran is the fibre, the germ is the protein and fat and the endosperm is primarily starch.
Recently, spelt has made a resurgence and it is now a sought after and valued grain. In my experience, it’s more than three times more expensive than white flour, which used to be the flour for royalty. This is probably due to the tough hull which requires more processing time to remove before it hits the market.
It’s funny that spelt flour used to be peasant food and now it’s a grain only health conscious people with money can afford.
What are “Ancient” and “Heritage” Grains?
An “ancient” grain refers to a variety of grain that has remained largely unchanged over thousands of years. Other examples include, emmer, einkorn, kamut, quinoa, teff, and amaranth. These grains are prized for their lack of modification and hybridization, preserving their original nutritional properties and characteristics.
“Heritage” grains, on the other hand, are traditional varieties that have been passed down through generations but might not be as old as ancient grains. These grains have undergone minimal changes, maintaining much of their genetic heritage. They are valued for their historical significance and the preservation of biodiversity.
The primary distinction between “ancient” and “heritage” grains lies in their history and the extent of their cultivation over time, with ancient grains dating back millennia and heritage grains being more recent but still historically significant.
Health Benefits of Spelt
Spelt is a nutrient-dense ancient grain that offers a variety of essential vitamins and minerals that support overall health. Its high fibre content aids digestion and supports a robust microbiome. A healthy microbiome is essential for an insane amount of bodily functions.
Spelt contains more protein than modern wheat. However, not gluten protein which is something people seem to be sensitive to. I don’t know where I stand on the gluten debate, all I know is we’ve been eating fermented forms of gluten to sustain life since the dawn of time and only recently has there been a significant rise in “gluten sensitivities”. It seems to me that it’s a symptom of modern industrial farming practices and the rise of commercial yeast, but what do I know.
Spelt is rich in B vitamins such as niacin, thiamine, and riboflavin. These vitamins are crucial for energy production, preventing iron deficiency, and maintaining a healthy nervous system. It also provides a significant amount of magnesium, a mineral that most people are deficient in. Magnesium is essential for so many bodily functions including energy production, muscle and nerve function, and blood sugar regulation.
Spelt is also rich in fibre, like other whole-grains. There is debate about whether or not fibre is essential but I can’t give you the science behind either side of the debate. What I can give you is wise words by Michael Pollan that’s never steered me wrong:
“Just eat what your great-grandma ate.”
– Michael Pollan
That quote is always in the back of my mind and seems to simplify things. We have the technology now to analyze everything little thing and this helps us convince ourselves that traditional foods are the problem and not the way we manipulate and exploit nature, genetically modify our foods, and strip the soil of nutrients.
Spelt vs. Modern Wheat
Spelt and modern wheat differ significantly in terms of nutritional content, digestibility, and overall health benefits. Unlike modern wheat, which has undergone extensive genetic modification and hybridization to enhance yield in nutrient-depleted soils, spelt remains relatively unchanged from its ancient form. It contains higher protein and fibre levels compared to modern wheat, contributing to better digestion and longer satiety. It is also richer in essential vitamins and minerals, including B vitamins, magnesium, and iron.
Spelt’s gluten structure is different from that of modern wheat. It is more water-soluble and potentially easier to digest for some individuals with mild gluten sensitivities, although it is not suitable for those with celiac disease.
Additionally, spelt flour is soft and creates a tender crumb making it a lovely addition to baked goods. However, the characteristics of the grain can produce a dense and weak loaf of bread with a poor gluten structure. It is still so tasty and satisfying but may be an acquired taste, especially for those that are used to fluffy, soft bread.
Agriculturally, spelt is often grown using more traditional and sustainable farming practices because of its hardiness and tough hull which protects from disease. These characteristics mean that cultivation requires fewer chemical inputs like fertilizers and pesticides, making it more environmentally friendly. This ancient grain has undergone less hybridization and genetic modification compared to modern wheat, retaining more of its original characteristics.
Overall, spelt’s superior nutritional profile, potential for easier digestion, and sustainable cultivation practices make it a valuable alternative to modern wheat, providing enhanced health benefits and a diverse culinary experience.
Where To Source Fresh-Milled Spelt Flour
If you’re living in a city, you can mostly likely find a bakery or fancy grocery store that sells fresh-milled flour. You can also buy spelt flour online.
If you’re living in the country and you can source whole-grains, you may want to consider milling your own flour. You can start without making a large investment by using a powerful coffee grinder or blender that you already own. A step up would be purchasing a KitchenAid grain mill attachment.
If you’re really enjoying working with fresh-milled whole-grains and you have a reliable source of grain, you can also consider a Harvest NutriMill which is the one I use almost everyday and love both for its beauty and practicality.
Get your Harvest NutriMill when you’re ready to invest using this link and my discount code BRONSBREAD20 at checkout to get $20 off your order!
Nutritional Value of Spelt
A cup of spelt grain, cooked whole or milled, is both nutritious and satisfying. Here’s a breakdown of the nutritional content for approximately one cup (194 grams) of spelt:
- Calories: 246
- Protein: 10.6 grams
- Fat: 1.6 grams
- Carbohydrates: 51 grams
- Dietary Fiber: 7.6 grams
- Sugars: 6.8 grams
In terms of vitamins and minerals, spelt provides a good source of several essential nutrients:
- Iron: Provides about 15% of the Daily Value (DV), which is important for transporting oxygen in the blood.
- Magnesium: About 24% of the DV, crucial for muscle and nerve function and maintaining a healthy immune system.
- Phosphorus: Roughly 29% of the DV, important for bone health and energy metabolism.
- Zinc: Supplies around 18% of the DV, which is vital for immune function, DNA synthesis, and cellular metabolism.
- Niacin (Vitamin B3): Offers about 25% of the DV, which helps convert food into energy and is vital for the health of the nervous system, digestive system, and skin.
Learn more about the science of spelt here.
Compared to common wheat, spelt offers a broader spectrum of nutrients and is often tolerated better by those with mild wheat sensitivities due to its lower gluten content, though it is not gluten-free.
Spelt Grain and Gluten Sensitivity
Many people think that spelt flour is gluten-free, it is in fact, not. However, some people with gluten-sensitivities have reported spelt to be easier on the gut and to digest. This could be due to a number of reasons. One being that it is an ancient grain and more recognizable to the body thus easier to process. Another being that it is more water soluble than modern wheat, making it easier to digest. And other being that it is lower in gluten protein, which is what people seem to feel sensitive to. I’m not sure which is the leading cause as to why spelt is easier on the gut but they’re all interesting possibilities.
I’m sure our great-grandparents ate spelt. Whether it was freshly milled whole grain flour, or by cooking it in its whole form.
Making Bread With Spelt Flour
Making bread with spelt flour is a unique experience. A 50% spelt 50% white flour loaf is a good introduction to working with spelt. You will see how soft it gets when its hydration, how extensible it can get, how much water you need to get the right consistency, and the flavour is just unmatched.
Spelt is also prone to being overworked. It doesn’t contain the same gluten-producing properties as wheat so it doesn’t benefit the same from being kneaded.
I love a good spelt loaf. A 50% spelt loaf is nice for those that are used to soft bread but want to incorporate more spelt into their diet. It is soft, moist, chewy, nutty, practical, and delicious.
Spelt & Sunflower Sourdough is one of my favourite spelt loaves to make!
How To Cook Spelt Grain and How To Use It
Whole cooked spelt grain can be used in a number of dishes from spelt salads, to spelt risotto, to spelt soups. I prefer using an instant pot for cooking whole spelt grains as it has a tough exterior and can take a long time to soften.
Cooked Spelt
Equipment
- Instant Pot
Ingredients
- 1 Cup Spelt Grains
- 3 Cups Water
Instructions
- Measure 1 cup of dry spelt grains and rinse under cold water.
- Add your cup of rinsed grains to the instant pot and add 3 cups of water.
- Turn the vent to sealing and cook in high pressure for 40 minutes.
- After 40 minutes, release the pressure and enjoy!
Notes
The Benefits of Soaking or Sprouting Grain
Increased Nutrient Availability: Soaking and sprouting help break down phytic acid, an anti-nutrient found in grains that can bind minerals and reduce their absorption. By reducing phytic acid, these methods increase the bioavailability of minerals such as iron, zinc, and calcium.
Enhanced Digestibility: Sprouting modifies the protein structure in grain, making it easier to digest. This can be particularly beneficial for those with mild sensitivities to gluten, as it can lessen gastrointestinal discomfort associated with grain consumption.
Improved Nutrient Profile: Sprouting increases the levels of vital nutrients, including B vitamins, vitamin C, folate, fibre, and essential amino acids. For instance, the process can significantly raise the amount of vitamin E, a powerful antioxidant.
Lower Glycemic Index: Sprouted grains typically have a lower glycemic index compared to their non-sprouted counterparts. This means they have a less significant impact on blood sugar levels, making them suitable for those managing diabetes or insulin sensitivity.
Ease of Use: Once spelt is sprouted, it cooks faster than un-sprouted grains. This can save time in meal preparation and offer a convenient way to incorporate whole grains into your diet.
Tips for Working with Spelt Flour
Extra Hydration: Spelt flour absorbs a little more water than all-purpose flour. When substituting 100%, you may need to increase the liquid in the recipe by about 10-15% to achieve a similar dough consistency. This will vary depending on the specific recipe, so it’s a good idea to start with less liquid and add more as needed.
When adding spelt to a recipe that uses only all-purpose flour, start by replacing 30% of all-purpose with spelt flour without changing anything and then increase by 10% each time. You’ll learn firsthand how spelt behaves and the texture it offers.
Prone to Over-Kneading: Spelt has a more fragile gluten structure than modern wheat flours. This means it’s less tolerant of over-mixing, which can lead to a dense and crumbly texture if the dough is handled too much. Mix or knead spelt dough just until it comes together to avoid breaking down the gluten structure.
Adjust Rising and Baking Times: Spelt can ferment and rise faster than regular flour due to its lower gluten content and higher enzymatic activity. Keep an eye on your dough during proofing, as it may be ready to bake sooner than expected.
Additionally, spelt tends to brown faster than regular wheat. Therefore, baking times might need slight adjustments, so it’s wise to check your baked goods a few minutes earlier than the original recipe suggests.
Taste and Texture Adjustments: Spelt flour adds a slightly sweet, nutty flavour to baked goods, which can enhance the overall taste profile. The texture might also be a bit more tender, so if you are looking for a chewier texture, you might want to mix spelt flour with a small proportion of high-gluten flour, like bread flour.
These 100% spelt chocolate chip cookies are one of my favourites ways of baking with spelt flour.
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