Spelled wheat is an ancient grain grown in many parts of the world.
Although popularity has decreased during the 19th century, now spelled wheat is gradually returning to a healthy food.
Ancient cereals like spelled wheat are said to be more nutritious and healthy than modern grains.
This article gives a detailed look at spelled wheat and its effects, both good and bad, for its health.
What is spelled wheat?
Spelled wheat is a cereal with close ties with wheat. Its scientific name is Triticum spelta .
In fact, spelled wheat is considered a special wheat. Other types of wheat include einkorn, khorasan and modern semi-dwarf wheat.
This is spelled whole wheat:
Since there are relatives close together, spelled wheat and wheat have similar nutritional structure and both contain gluten . So spelled wheat should be avoided in a gluten-free diet .
Summary: Spelled wheat is a type of wheat. Its nutritional content is very similar to wheat and has a high gluten content.
Nutritional composition of spelled wheat
This is a nutritional analysis for 1 cup of spelled 194 grams of spelled wheat :
- Calories: 246
- Carb: 51 grams.
- Fiber: 6 grams.
- The protein: 6 grams.
- Fat: 7 g.
- Mangan: 106% RDI.
- Phosphorus: 29% RDI.
- Vitamin B3 (Niacin): 25% RDI.
- Magnesium: 24% RDI.
- Zinc: 22% RDI.
- Iron: 18% RDI.
In addition, spelled wheat contains a small amount of calcium, selenium and vitamins B1, B6 and E. Like most whole grains, it also has a quantity. carb High and a great source of fiber.
Nutritionally, it is very similar to wheat. However, comparisons have shown that the amount of zinc and protein in spelled wheat is slightly higher. About 80% the protein of spelled wheat is gluten .
Summary: Spelled wheat has many carb. It is also a good source of fiber and contains some vitamins and minerals.
Spelled whole wheat bran contains lots of carb and fiber
Spelled wheat consists mainly of carb, mostly starch, or long chain glucose molecules .
Spelled whole wheat is also a good source of fiber. Fiber helps slow digestion and absorption, reducing blood sugar.
High fiber consumption is also associated with reduced risk of obesity, heart disease and type 2 diabetes .
The fiber content of spelled wheat is actually slightly lower than that of whole wheat, but they have the same amount of soluble fiber .
Both whole grains are spelled and wheat has a moderate effect on blood sugar, when considered (GI).
In contrast, spelled wheat and refined wheat are high GI foods because they cause a sudden increase in blood sugar .
Summary: Whole spelled wheat has a lot of carb and fiber, and its effect on blood sugar is similar to wheat. However, spelled wheat has less fiber and can increase blood sugar.
Does spelled wheat have any health benefits?
Whole grains, like whole spelled wheat, are considered very healthy for most people.
They are important sources of carb, protein, fiber and essential nutrients like iron and zinc.
People who eat the most whole grains have a lower risk of stroke, heart attack, type 2 diabetes and some cancers .
They are also more likely to maintain a healthy weight and have better digestive health .
One study of 247,487 people showed that people who ate whole grains had less strokes than 14% .
Similarly, a recent analysis of more than 14,000 people found that consuming the highest amounts of whole grains was associated with a 21% reduction in heart disease risk .
Another study found that those who ate whole grains had a 32% lower risk of developing type 2 diabetes. Refined cereals do not have the same benefits .
Although most of these studies are observational studies, the benefits of whole grains are also beginning to be demonstrated by human clinical trials .
Summary: Regular consumption of spelled wheat or other grains can help fight obesity, heart disease and type 2 diabetes.
Spelled wheat can be harmful to some people
Although whole grains are healthy, spelled wheat can be harmful to some people. This includes people who are intolerant of gluten or have irritable bowel syndrome.
Intolerance of gluten and wheat allergies
Gluten is the name of a protein mixture and found in grains such as wheat, spelled wheat, barley and rye.
It can cause problems for people who are intolerant of gluten, such as those who suffer from it or sensitivity to non-celiac gluten .
For people with celiac disease, gluten triggers an autoimmune reaction, causing inflammation in the small intestine. This serious condition can only be treated with a gluten-free diet for a lifetime.
Without treatment, celiac disease can cause iron, calcium, vitamin B12 and folate deficiency. It is also associated with an increased risk of developing bowel cancer, schizophrenia and epilepsy .
People who are sensitive to non-celiac gluten may have a negative impact on eating gluten, usually in digestive problems .
An estimated 1/141 people in the US have celiac disease. Some similar people are said to be sensitive to non-celiac gluten .
People with wheat allergies may also be sensitive to spelled wheat. Wheat allergy occurs when there is an immune response to wheat proteins .
Summary: Spelled wheat contains gluten, not suitable for people with celiac disease, gluten sensitivity or wheat allergy.
Irritable bowel syndrome
(IBS) is a bowel disorder that can cause stomach pain, belching, bloating, diarrhea and constipation. About 14% of the US population has IBS .
An IBS trigger has been discovered to be a short-chain carb group called FODMAP. Like wheat, spelled wheat contains a significant amount of FODMAP, which can cause IBS symptoms in susceptible people .
Food processing can also affect the amount of FODMAP available.
For example, traditional bread making using fermentation can reduce . In modern bread production, the amount of FODMAP remains the same .
However, spelled wheat flour contains less FODMAP than modern wheat flour (49).
Some spelled wheat products include systematic sour bread labeled as "safe."
Here are some tips for adding spelled wheat into your diet if you have IBS:
- Read labels: Make sure the label says 100% spelled wheat flour or spelled wheat bread.
- Choose sour dough: Choose sour bread to eat.
- Restricting rations: Do not eat more than 3 slices (26 grams each) in each meal.
Summary: Spelled wheat contains FODMAP, which can cause problems for people with IBS. Spelled fermented wheat to make sour bread can reduce the amount of existing FODMAP.
Nutritional resistance in spelled wheat
Like most plant foods, cereals also contain some anti-nutritional substances.
Anti-nutrients are substances that can interfere with the digestion and absorption of other nutrients .
Phytic acid reduces the absorption of minerals such as iron and zinc .
For most people who follow a balanced diet, this is not a problem. However, it may be a concern for vegans and vegans who take most minerals from plant foods.
Like wheat, spelled wheat contains a significant amount of phytic acid. However, the treatment can affect phytic acid content.
Traditional methods such as immersion, germination and fermentation can reduce the content of phytic acid in cereals .
Summary: Spelled wheat contains phytic acid, which can reduce mineral absorption. The immersion, germination and fermentation of cereals can reduce this phytic acid content.
Lectin is a protein group found in many foods, including cereals .
Some people think it is necessary to avoid lectin because high consumption is related to intestinal endothelium, digestive discomfort and autoimmune disease .
However, most lectins are destroyed during cooking and processing .
Like phytic acid, traditional cereal processing through immersion, germination and fermentation significantly reduces lectin levels .
The amount of lectin you contact from spelled wheat is not harmful.
Summary: All cereals contain high levels of lectin. However, most of these lectins are removed during cooking or processing.
Is spelled wheat more nutritious than wheat?
Whole barley and spoiled spelled wheat have very similar nutritional structure.
Both types of whole grains provide carb, protein, fiber, vitamins, minerals and other important nutrients .
However, some studies have shown subtle differences between them.
For example, spelled wheat content is higher than wheat. Spelled wheat contains many manganese, zinc and copper .
One study also found that spelled wheat contains less phytic acid resistant to nutrients .
Summary: Spelled wheat and wheat have a very similar nutritional structure. However, spelled wheat may contain more minerals and a little more phytic acid.
How to add spelled wheat to your diet
You can add spelled wheat to your diet by using whole grains or spelled wheat flour. If you are using whole grains, be sure to wash them thoroughly and soak them overnight.
You can then use them instead of other types of carb, like rice or potatoes in many dishes. Some popular ideas are spelled Italian rice, or stew and boiled meat with spelled wheat.
It's also easy to replace spelled wheat flour for wheat flour in most recipes because they are very similar. If you grill, you can replace about half of regular wheat flour with spelled wheat flour and get the same result.
You can buy spelled wheat flour in shops or online.
Summary: Spelled wheat can be used as a substitute for other carb. You can try cooking this whole grain or using spelled wheat flour instead of wheat flour.
Spelled wheat is a whole-grain cereal that can be a nutritious dietary supplement.
However, it contains gluten, and is not a good option for people with gluten allergy or allergy to wheat.
It is also unclear whether consuming more spelled wheat than wheat is more beneficial.
However, choosing whole grains instead of refined ones is always a great idea.