Spelt Flour

What's on this page?

• What is spelt flour?
• Spelt flour benefits
• Is spelt flour gluten free?
• Spelt flour nutrition facts
• Is it right for my diet?

Spelt flour works very similar to whole wheat flour, with the added bonus of being an ancient grain.  With spelt flour your baked goods will end up being slightly more moist than if you were to use whole wheat flour.

While spelt flour is popular, it is still a source of confusion for some people. Is it wheat? Is it something else? Is it a product that is gluten free? If you have been following a gluten-free diet, you may find that people offer you spelt in various stores and even at restaurants where there is no gluten free products. This is because spelt is touted as having “less gluten.”

If you finally give in and taste this substance, you are likely going to discover that it is pretty good, with a soft and nutty flavor. However, just by tasting spelt flour you won’t automatically know what it is or how you can use it in your recipes.  While there are more than a few benefits related to using this ancient grain, it is best to get to know more about it first.

What is Spelt Flour?

Spelt flour, which is also called Triticum aestivum var. spelta, is a type of cereal grain and in the wheat family. However, one of the first things you should understand is that it isn’t wheat. Spelt has the exact same genus as wheat does, but it is a completely different species.

The fact is, spelt is considered an ancient grain that has been actively cultivated for many centuries. The flour has become more popular in recent times because it is a great alternative option for wheat and individuals who are unable to tolerate wheat. Spelt does have gluten, which means that anyone who has a gluten allergy or who suffers from celiac disease needs to avoid eating it.

Spelt Flour Benefits

Spelt has a similar look to barley. It is red in color and has a flavor that is nutty, somewhat sweet and described as being “mild.” It is also considered to be a light grain. This means it won’t weigh down your baked goods the way that whole wheat flour often does. In many cases, when you bake food with spelt flour, it is typically tender and soft. Spelt is a whole grain, nutritious flour that is extremely rich in minerals and vitamins, including iron, vitamin B and E, zinc, manganese, selenium and calcium. It also has a high amount of protein and is lower in calories that traditional, wheat flour. It is also much easier to digest than wheat. If you discover that wheat is upsetting your stomach, then it may be that due to you being allergic to wheat.

Is Spelt Flour Gluten Free? How Much Gluten is in It?

While spelt does have gluten, it is very different than wheat. In fact, gluten is a complex protein that is made from two, simpler proteins, which include glutenin and gliadin. Gliadin is the substance that gives the stretchy feel to dough, and glutenin provides the elasticity and the structure to ensure that it holds its shape. While wheat has a balance of thee two proteins, spelt has a higher ratio of gliadin to glutenin. This makes the gluten in it much more fragile, which means it breaks down more easily.

As a result, if you vigorously knead or mix this it can cause issues and a crumbly texture, which means you need to avoid doing it. It also means that the food you make using spelt flour won’t rise as high as the ones that use wheat, so you may want to use spelt starter for a recipe where you desire that rise. Another trick you can use when doing gluten free baking is to add more baking powder or yeast than what the recipe actually calls for.

Spelt Flour Nutrition Facts

If you are considering using spelt flour in your recipes, then you may wonder about some of the benefits and nutritional value it offers. Spelt is made up of mostly carbohydrates, at 57.9 percent. This excludes a total of 9.2 percent fiber. It also contains 17 percent protein and three percent fat. It is also full of dietary vitamins and minerals.

Due to the fact that spelt flour has a moderate amount of gluten in it, it can be used for baking in any situation. However, it won’t be suitable for those who suffer from celiac disease. While this is true, those who suffer an intolerance or allergy to traditional wheat may be able to tolerate spelt.

A single serving of cooked spelt will have the following:

• 51.3 grams of carbohydrates

• 40 grams of starch

• 246 calories

• Protein of 10.7 grams

Spelt is extremely low in fat, which just 1.6 grams per every serving. The grain doesn’t offer cholesterol and because it is a plant-based food, there is no cholesterol, which is only present in animal products. Spelt is a type of wheat, so you should never eat it if you are suffering from celiac disease and you have to avoid any type of gluten containing protein.

Is Spelt Right for Your Diet?

As you can see, spelt flour has quite a bit to offer. However, there are some situations when you should not eat this.  Be sure you fully understand the implications of this food substance to figure out whether or not this is something that you want to implement into your diet.

There is no question that spelt flour offers several nutritional benefits, which means that you can enjoy what it has to offer when you use it appropriate. The good news is, there are more than a few great recipes to enjoy. Be sure to do your research to find the best ways to use spelt in your diet.