Spelt (Triticum spelta)

Botanical name

Triticum aestivum subsp. speltaGrasses (Poaceae)

is used

Grain, flour, flakesdried unripe as green spelt

The taste

Nutty, strongMore distinctive flavor than wheat

Origin

Western Asia, Central EuropeSwabia, Switzerland, Belgium

Known for

Robustness and whole graincontains gluten

season

Harvest July to AugustAvailable all year round

On this page

Origin To use Ingredients Reinforced combinations & what clashes In the kitchen As a home remedy Ayurveda & TCM Warning notices Related to the topic Sources

In short

Spelt is an ancestor of modern wheat, undemanding in its cultivation and with a nutty flavor. As a whole grain, it provides fiber, protein, magnesium, and B vitamins. However, it is not an alternative for people with celiac disease – spelt contains gluten. Nevertheless, some people tolerate it better than wheat, especially as sourdough bread.

OriginThe grain of the Swabians and Hildegard

Hildegard von Bingen called spelt "the best grain" - it brings "joy to the mind and joy to the soul".

Spelt originated in Western Asia from crosses between emmer and wild grasses and was an important bread grain in Central Europe until the 19th century, especially in Swabia, Switzerland, and Belgium. Because its grain is tightly enclosed in a husk, it is well protected against pests, but laborious to process – which is why it was displaced by the more productive wheat.

A regional specialty is Green speltSpelt, harvested when half-ripe and dried over beechwood fires, is said to have originated in the Baden-Franconian Bauland region when farmers saved their grain from spoilage during years of poor harvests. Spelt has experienced a major comeback since the 1980s.

To useWhat spelt does for you

Wholegrain spelt provides approximately 10g per 100g. Dietary fiber, 13 to 15 g protein, It contains magnesium, zinc, iron, and B vitamins. Nutritionally, it is similar to wheat; the advantage lies less in the grain itself than in the fact that spelt is more often eaten as a whole grain.

And that's exactly what counts: A large meta-analysis in BMJ showed that three portions whole grain These foods are associated with a significantly lower risk of cardiovascular disease, type 2 diabetes, and premature death. White spelt flour (type 630) does not offer this benefit.

Spelt contains gluten and is taboo for people with celiac disease. Some people with irritable bowel syndrome tolerate spelt better – this is probably less due to the grain itself than to the long fermentation process: Sourdough breaks down poorly digestible carbohydrates (FODMAPs).

approx. 10 gDietary fiber per 100g of whole grain

approx. 14 gProtein per 100g

3 servingsWhole grains daily - a clear benefit in studies

contains glutenNo substitute for celiac disease

IngredientsThis is what's in spelt

Spelt contains starch, protein (including gluten from gliadins and glutenins), dietary fiber (arabinoxylans, beta-glucans), vitamins B1, B2, B3 and E, magnesium, zinc, iron, phosphorus and phenolic acids such as ferulic acid in the outer layer.

Compared to wheat, spelt is somewhat richer in protein and unsaturated fatty acids; its gluten is softer and more elastic, which is why spelt dough should be kneaded for a shorter time and left to rise for a longer time.

Enhanced combinationsWhat makes spelt stronger

Spelt develops its full potential as a whole grain, with time and good support.

sourdough

with long fermentation

More digestible and better bioavailable minerals.

Legumes

with lenses

It complements each other in the protein.

Vitamin C

with Paprika & parsley

Improves iron absorption.

Green spelt

with Lovage

Classic green spelt soup.

Breakfast

as Flakes with fruit

Like oatmeal.

spice

with bread spice

Caraway, fennel, coriander.

What contradicts itselfIt's best to avoid these combinations.

Celiac disease

not at Celiac disease

Contains gluten.

White flour

not only Type 630

Without outer layers, dietary fiber is lacking.

Knead

not knead for too long

The adhesive is tearing.

Quick bread

not only Quick dough

Longer cooking times make it more digestible.

label

not Spelt Marketing believe

Spelt cookies are also cookies.

storage

not Storing whole wheat flour for a long time

It will go rancid, better to grind it fresh.

In the kitchenWhere he belongs

Spelt sourdough breadWhole grain, long fermented.
Green spelt soupWith lovage.
Green spelt pattiesWith onions and herbs.
Spelt spaetzleSwabian.
Spelt riceWhole grains served as a side dish.
Spelt porridgeMade from flakes with fruit.
Spelt saladWith vegetables and feta cheese.
Spelt risottoEbly-Art, whole grain.
SemmelnWith seeds.
pancakeMade with whole wheat flour.

Rule of thumb: Soak whole spelt grains overnight, then simmer for about 40 minutes – they will remain firm to the bite and are similar to rice. When baking with whole-grain spelt flour, use a little more water and let the dough rest longer.

As a home remedyHildegard's Spelt Oat Porridge

Here's how it works

Spelt oat porridge

Boil 4 tablespoons of coarsely ground spelt in 250 ml of water.
Simmer for 5 minutes, then add a grated apple.
Season with a pinch of cinnamon and a little honey.
Let it soak briefly and eat it warm.

For what

A warm breakfast according to Hildegard von Bingen: filling, gentle on the stomach, and rich in fiber. The fiber and warmth have a beneficial effect on digestion.

Crowd

One portion in the morning. Prepare fresh.

Ayurveda & TCMWhat the old systems say

Ayurveda

Wheat and its relatives (GodhumaIn Ayurveda, spelt is considered sweet, heavy, and nourishing – good for Vata and Pitta, but should be consumed sparingly if there is an excess of Kapha. Spelt is classified as somewhat lighter than wheat.

Traditional Chinese Medicine

In Traditional Chinese Medicine (TCM), wheat is considered (Xiao MaiIt is considered sweet and cool, calms the mind and strengthens heart Qi. In Western TCM nutritional theory, spelt is classified similarly, but as slightly warmer.

Warning noticesWhen you should be careful

Please note

Celiac disease: Spelt contains gluten - not suitable.
Wheat allergy: Mostly cross-reaction with spelt.
Irritable bowel syndrome: Try sourdough bread, avoid quick dough.
White flour: Prefer whole grains.
Storage: Store whole wheat flour in a cool place and use it quickly.

This page provides information and does not replace medical advice. If symptoms persist, please consult a doctor.

SourcesWhat is this based on?

Aune D et al. Whole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality: systematic review and dose-response meta-analysis of prospective studies. BMJ 2016; 353: i2716.
Escarnot E et al. Comparative study of the content and profiles of macronutrients in spelt and wheat, a review. Biotechnology, Agronomy, Société et Environnement 2012; 16(2).
Longin CFH, Würschum T. Back to the future - tapping into ancient grains for food diversity. Trends in Plant Science 2016; 21(9): 731–737.
Ziegler JU et al. Wheat and the irritable bowel syndrome - FODMAP levels of modern and ancient species and their retention during bread making. Journal of Functional Foods 2016; 25: 257–266.
German Celiac Society: Cereals containing gluten.