Nutrition

13 Science-Backed Health Benefits of Eating Spelt Regularly

shamim1410 October 5, 2022 0 7 min read

What are some of the major health benefits of eating spelt regularly? With its mild, nutty taste, spelt is a well-liked substitute for wheat. Additionally, it offers a number of crucial nutrients including iron, magnesium, and zinc. This article will discuss some significant health benefits of eating spelt. Keep reading.

Due to its abundance of nutrients, including complex carbs, sugar, soluble and insoluble fiber, salt, vitamins, minerals, fatty acids, and amino acids, spelt is quickly gaining recognition as a healthy meal. Niacin, manganese, thiamin, copper, magnesium, vitamin B2, and niacin are all abundant in spelt. The body can easily absorb these nutrients since spelt is so highly water soluble. Spelt is a great source of dietary fiber, which has been found to reduce levels of total and LDL cholesterol. It also contains a ton of critical minerals. It also tastes fantastic!

Spelt and other whole grains can help people lose weight and maintain a healthy weight while also reducing the risk of diabetes and improving heart health.

Despite having a comparable nutritional profile as wheat, comparisons have revealed that it contains a little more zinc and protein. Gluten makes up around 80% of the protein in spelt. Additionally, spelt has a stronger antioxidant capacity than wheat, which means it can eliminate free radicals.

Who should eat spelt?

Spelt should be considered as an alternative to regular wheat by anyone who is concerned about proper nutrition and keeping a healthy weight. Spelt is beneficial for those with certain health issues, such as autoimmune illnesses, migraines, atherosclerosis, cardiovascular disease, IBS, allergies, and diabetes. As usual, if you have any worries regarding allergies or celiac disease, speak with your doctor.

Health benefits of eating spelt

Here are 13 notable health benefits of eating spelt:

1. Weight Management Support

Including whole grain spelt in your diet will help you lose weight if you’re on a diet. Its fiber content could be the cause of this. Foods high in fiber have been shown to prolong satiety and reduce overeating. Additionally, researchers have discovered that increasing fiber consumption is simpler for people to follow than stringent, restricted diets.

2. Reduce Epileptic Seizures’ Frequency

A stroke, which is brought on by a reduction in blood supply to the brain, is the primary cause of epilepsy in persons over 35. The ability of manganese to expand veins and effectively transport blood to areas like the brain lowers the risk of epileptic seizures and strokes.

Additionally, the brain contains some of the body’s manganese concentration, and some studies indicate that those with seizure disorders may have reduced manganese levels.

Therefore, whole-grain spelt may contribute to a reduction in stroke and seizure incidence.

3. Helps with constipation

Although spelt may be used much like other bread flour, it has one special advantage over wheat: it won’t make you feel bloated. It also contains a lot of fiber, which can help prevent digestive problems including diarrhea, gas, bloating, and constipation.

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4. Spelt is anti-inflammatory

Spelt and other whole grains include fiber and other nutrients that can help the healthy bacteria in your digestive tract thrive. It could support a healthy digestive system and decrease inflammation.

Once digested, spelt becomes alkaline. What pH range does spelt fall into? Once digested, spelt has a pH level of 7.5. Food is consumed and decomposes into an ash deposit that may be neutral, acidic, or alkaline.

5. Benefits the kidneys

The only grain that has not undergone changes over time is spelt. It hasn’t changed since the beginning of time. It is the grain that Roman troops sent to conquer the world brought into battle. Both polycystic kidney disease (PKD) and polycystic liver disease (PLD) appear to benefit from it.

6. Good for babies

Babies as young as six months old can eat the sugar- and egg-free spelt sticks. Even though eating them occasionally involves more sucking and playing than actual eating, our young daughter absolutely enjoys eating them. Her older brother is a fan as well (still). The breadsticks appear to be helpful for her while she is teething because they are quite little.

7. Encourages Heart Health

Spelt may lower your chances of developing heart disease. According to studies, a diet high in fiber may be helpful. Your risk of heart disease and heart attacks increases if you have high cholesterol. The vitamin lowers cholesterol levels in the blood.

According to a study of over 14,000 individuals, those who consumed the most whole grains had a 21% decreased chance of developing heart disease. Even though there haven’t been any studies specifically on spelt, eating its whole grain type is certain to maintain your heart healthy.

8. Regulates cholesterol

Consuming soluble fiber-rich foods, like spelt, may lower the amount of cholesterol the body absorbs and transports into circulation. According to prior studies, soluble dietary fiber reduces total and low-density lipoprotein, or “bad,” cholesterin levels.

9. Enhances Thyroid Health

Stock up on whole grain spelt if you have thyroid issues, according to your diagnosis. Its serving size of one cup contains 2.983 mg of manganese or 59.66% of the daily required amount. This vitamin aids in the healthy and efficient operation of enzymes in your body.

It also contributes to the creation of thyroxine, an essential hormone necessary for the thyroid gland to operate normally, and aiding in the maintenance of a healthy appetite, metabolism, weight, and organ efficiency. Spelt is a healthy grain that may aid in controlling your thyroid levels.

10. Encourage health

Phytoestrogens and lignans, two crucial chemicals, are abundant in spelt. Plant substances known as phytoestrogens may have an impact on a variety of cellular metabolic processes, including bone metabolism, blood vessel flexibility, and blood cholesterol levels. Lignans are phytonutrients, a group of plant substances that are healthy for humans but aren’t categorized as vitamins.

Plant lignans may affect the growth of malignancies including breast, prostate, and colon cancers that depend on hormones to initiate and advance, according to recent studies. Additionally, lignans may promote cardiovascular health and assist to lessen menopausal and osteoporosis symptoms.

11. Control of blood sugar levels

Refined spelt has a high glycemic index and, like other cereals, can raise blood sugar levels. Make careful to select whole grain products wherever possible.

If you’ve been attempting to control your blood sugar levels, looking at a food’s glycemic index is an excellent approach to determine how quickly it will boost your blood sugar.

Foods with a high glycemic index cause type 2 diabetes and elevated blood sugar levels. Additionally, they may increase appetite and cause obesity, both of which frequently raise the chance of developing diabetes.

The low GI of 54 in whole-grain spelt prevents blood sugar levels from rising. In addition, a cup of the whole spelt has 18.6 g of fiber, or 74.4% of the daily required amount.

12. Spelt good for diarrhea

Dietary fiber aids in controlling conditions including constipation, bloating, cramping, excessive gas, diarrhea, and more serious intestinal problems like ulcers by helping to bulk up the stool and transport food from the digestive tract, speeding up the absorption of nourishment.

13. Beneficial for fatty liver

Oats, bulgur, quinoa, spelt, barley, brown rice, wild rice, and rye are all healthy whole-grain options for fatty livers. Unsaturated fats and omega-3 fatty acids are beneficial for the health of the liver because they lower inflammation.

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Final thought

Spelt includes unique sugars known as mucopolysaccharides. Mucopolysaccharides have anti-inflammatory qualities and prolong life by maintaining cartilage in our bones, joints, and other body tissues. Essentially, this lengthy chain of complex carbohydrates is made up of hundreds or perhaps thousands of glucose molecules.

This lengthy chain of energy-dense molecules is significant nutritionally because, in contrast to the carbohydrates found in many refined grains, it digests more slowly. This explains why Spelt is used by athletes for “carbohydrate loading” before competition since it makes the energy in it available over the long term.

In fact, it is said that before combat, warriors in the region that is now Germany ate spelt. Because they were so pleased, the Roman Legionnaires who battled them began to include spelt in their meals and dubbed it the “marching grain.”

The ancient grain spelt is an excellent source of fiber and has a higher protein and fat content than regular wheat. Spelt lowers the risk of type II diabetes, heart disease, and stroke, according to studies.

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