Spelt (Triticum spelta) is a revered ancient grain that has gained significant popularity among health enthusiasts, serving both as a nutritious whole grain and as a viable substitute for conventional wheat flour. This grain is typically cultivated using organic farming practices and has a rich history, having been grown for thousands of years across various regions of the world. Many health experts advocate for the inclusion of ancient grains in our diets due to their perceived advantages over modern wheat varieties. The appeal lies in the fact that these grains have remained relatively unchanged for centuries, preserving their nutritional integrity. Furthermore, while many ancient grains are noted for being gluten-free, it’s important to recognize that not all of them fit this criterion. Consequently, if you adhere to a gluten-free lifestyle, you might be pondering the safety of incorporating spelt into your meals.

This article aims to clarify whether spelt can be included in a gluten-free diet.

Understanding Gluten in Spelt

Spelt is an ancient form of wheat, and like all wheat varieties, it inherently contains gluten. This protein, which is a broad term for wheat protein, is also present in grains such as rye and barley. Gluten plays a crucial role in baking by helping dough to rise and providing structure to various baked goods, particularly bread.

While gluten is generally considered safe for most individuals, those diagnosed with celiac disease must strictly avoid it. For these individuals, consuming spelt or any gluten-containing products can trigger an autoimmune response, leading to inflammation and damage to the lining of the small intestine. Similarly, individuals with non-celiac gluten sensitivity are advised to steer clear of all wheat forms, including spelt.

What is the Gluten Content in Spelt?

There is a common belief that ancient wheat varieties, such as spelt, have lower gluten levels compared to standard (common) wheat. However, research has indicated that spelt actually contains a slightly higher gluten concentration than common wheat. Furthermore, studies examining celiac antibodies have shown that spelt is more reactive than regular wheat, which suggests that exposure to spelt can provoke an autoimmune reaction in individuals with celiac disease. It is essential to remember that even minimal amounts of gluten can pose a risk for those with this condition.

Considerations for Wheat Allergy

If you are able to consume gluten but must avoid wheat due to an allergy, spelt may serve as a potential alternative. An investigation conducted in Australia involving 73 wheat-allergic participants found that only 30% exhibited a positive reaction to spelt. However, caution is still warranted. It is advisable to consult your healthcare provider before introducing spelt into your diet if you have a known wheat allergy.

In summary, spelt is a variety of wheat and contains gluten. Therefore, individuals with celiac disease or gluten sensitivity should refrain from consuming spelt.

Spelt is Beneficial for Most Individuals

For those who do not suffer from celiac disease, gluten intolerance, or a wheat sensitivity, there is no substantial evidence suggesting that spelt (dinkel) should be avoided. In fact, incorporating spelt in place of conventional wheat may offer numerous health advantages. This ancient grain is renowned for its elevated antioxidant levels, containing approximately 50% more phenolic antioxidants per gram compared to standard wheat. These antioxidants are known for their anti-inflammatory properties, and various test-tube studies have demonstrated their potential to protect brain, liver, and heart cells while also exhibiting anti-diabetic, anticancer, and antimicrobial effects.

Nutritional Profile

Spelt and common wheat have a largely comparable nutrient composition. Notably, spelt is a good source of protein and an excellent provider of whole grain carbohydrates and dietary fiber.

A 100-gram serving of cooked spelt delivers:

  • Calories: 127
  • Protein: 6 grams
  • Fat: 1 gram
  • Carbohydrates: 26 grams
  • Fiber: 4 grams

This grain is typically available as whole grains or in flour form. Health food stores also offer products like spelt pasta, cereals, as well as mixes for spelt bread, muffins, and pancakes. If you are not required to adhere to a gluten-free diet, spelt is a safe choice and may even provide greater health benefits than conventional wheat due to its rich antioxidant content. Always consult with your healthcare provider if you have a wheat allergy.

Substitutes for Spelt

There is a variety of gluten-free grains that can serve as excellent alternatives to spelt, including:

  • amaranth (rajgira)
  • quinoa
  • millet (bajra)
  • sorghum (jowar)
  • buckwheat (kuttu)
  • rice (all variants)
  • corn (makka)

To avoid the risk of cross-contamination with wheat or other gluten-containing grains, it is advisable to purchase only products that are certified as gluten-free. Grains such as buckwheat, amaranth, sorghum, and quinoa are naturally gluten-free and can seamlessly replace spelt in various recipes.

The Bottom Line

Spelt, an ancient grain revered for its unique properties, is a special type of wheat. Like all wheat varieties, it contains gluten, which means individuals with celiac disease or those who experience gluten intolerance should steer clear of spelt. However, for the majority of the population, spelt is entirely safe and offers a nutrient-dense addition to your culinary repertoire.