Spelt is an ancient grain that has been cultivated for thousands of years. Although it was largely
replaced by other grains like modern wheat, it has recently regained popularity due to its
nutritional and health benefits. Below, we explore why spelt is a nutritious option and how it can
improve your health.

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What is Spelt?
Spelt is a cereal that belongs to the same botanical genus as wheat, *Triticum*. Spelt includes
three species: small spelt, farro, and large spelt, which, unlike wheat, have a hull that protects
them from radiation and pollution. This cereal has been cultivated for over 7,000 years and is
often referred to as an "ancient grain." It is appreciated for its slightly sweet flavor and soft
texture. Although it contains gluten, its structure is easier to digest for many people compared to
modern wheat.

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Health Benefits

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1. Rich Source of Nutrients: Spelt is an excellent source of complex carbohydrates, fiber,
proteins, fatty acids, and essential minerals such as iron, magnesium, and zinc. It is also rich in
B-complex vitamins, which are important for energy and brain function. Spelt contains between
20-60% more amino acids than wheat, including tryptophan and phenylalanine, which are
essential for maintaining a good mood. Spelt also contains rodanide, which strengthens cell
membranes, protecting them from microbial infections.

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2. Improves Digestion: Thanks to its high fiber content, spelt promotes healthy digestion.
Consuming fiber-rich foods helps keep the digestive tract functioning well, prevents
constipation, and can reduce the risk of digestive diseases.

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3. Blood Sugar Control: Spelt has a lower glycemic index than refined wheat, meaning it
causes a slower rise in blood sugar levels. This can be beneficial for people looking to control
their blood sugar levels or prevent type 2 diabetes.

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4. Provides Plant-Based Protein: While spelt is not a complete protein, it contains a good
amount of plant-based proteins, making it an excellent choice for those following vegetarian or
vegan diets.

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5. Promotes Satiety and Helps with Weight Control: Due to its fiber content and slow-
releasing carbohydrates, spelt provides a longer-lasting feeling of fullness, which can help
prevent overeating. Regular consumption of spelt also helps regulate cholesterol levels in the
blood.

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How to Include Spelt in Your Diet

Spelt is very versatile and can be used in various ways. It can be cooked as a whole grain and
used in salads, soups, or stews. It is also available as flour, which allows for the preparation of
healthier breads, tortillas, cakes, and cookies. There are also spelt pastas and couscous available.

Incorporating spelt into your diet is an easy way to improve the quality of your nutrition. Its
balanced nutritional profile and multiple health benefits make it an excellent substitute of
processed grains.

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References:

1. Spelt: Health Benefits and Nutritional Information; - Healthline
2. Nutritional Properties of Ancient Wheat: A Review - International Journal of Food Sciences
3. *The Benefits of Whole Grain Spelt; - Mayo Clinic
4. Kraska, et al. Wholemeal Spelt Bread Enriched with Green Spelt as a Source of Valuable
Nutrients. Processes 2020, 8(4), 389;* https://doi.org/10.3390/pr8040389
5. Strehlow W. Adiós a la tristeza: Cómo superar la depresión según Santa Hildegarda de
Bingen. Libros Libres. Madrid, Spain. 2017