Spelt: Benefits And Side Effects To The Body

The History Of The Appearance Of Spelt In Nutrition

This type of wheat is unpretentious, resistant to bad weather, weeds and pests, does not require special care and grows on its own – that is why spelled was so popular in the central and northern parts of Russia. And yet, in the 19th century, it gradually began to be replaced by modern wheat. Why did such an easy-to-grow product give way to the palm?

The thing is that the spelled ear itself is fragile, and the grains protected by the adherent scales must be threshed out of it. The harvester cannot cope with this task, it only breaks the ears and grinds the grains into dust, therefore, on an industrial scale, the yield of spelled is low. At the beginning of the 20th century, new varieties of wheat with a hard ear and coarse grain were bred by breeding, which replaced the wild cereal and are massively cultivated to this day. And yet, in recent years, spelled has attracted more and more attention and is gradually regaining popularity, because it is an incredibly useful and even unique product.

Composition And Calories

The calorie content of spelled is low, so it is worth paying attention to losing weight and athletes. Today, there are various diets based on spelt, adhering to which extra pounds can be lost precisely due to body fat, and not due to muscle mass.

The Benefits Of Spelt

Spelt is an ancient grain that is known for its many health benefits. Here are some of the top benefits of spelt:

1. High in Nutrients: Spelt is a good source of fiber, protein, and minerals such as iron, manganese, and phosphorus. It also contains vitamins B2, B3, and B6.
2. Lower in Gluten: While spelt does contain gluten, it is lower in gluten than modern wheat. This makes it a popular choice for those with gluten sensitivities who want to include grains in their diet.
3. Promotes Digestive Health: Spelt is high in fiber, which can help to promote digestive health by keeping the digestive system functioning properly.
4. Supports Heart Health: Spelt contains nutrients such as magnesium and potassium that are important for heart health. It may also help to lower cholesterol levels and reduce the risk of heart disease.
5. Boosts Immune System: Spelt contains antioxidants that can help to boost the immune system and protect against disease.
6. Provides Energy: Spelt is a good source of complex carbohydrates, which provide the body with sustained energy and help to regulate blood sugar levels.
7. Helps with Weight Management: The high fiber content of spelt can help to promote feelings of fullness and reduce overall calorie intake, which may aid in weight management.

Overall, spelt is a nutritious and flavorful grain that can provide a variety of health benefits. Whether you enjoy it in bread, pasta, or other dishes, spelt is a great addition to any diet.

Spelt Side Effects

While spelt is generally considered safe for most people, there are some potential side effects that individuals should be aware of. Here are some of the most common spelt side effects:

1. Gluten Sensitivity: While spelt contains less gluten than modern wheat, it is still not safe for people with celiac disease or gluten sensitivity to consume. Some people with gluten sensitivity may be able to tolerate spelt in small amounts, but others may experience symptoms such as bloating, diarrhea, and abdominal pain.
2. Allergic Reactions: Some people may have an allergic reaction to spelt, which can cause symptoms such as itching, hives, and difficulty breathing.
3. Digestive Issues: Spelt is high in fiber, which can cause digestive issues such as bloating, gas, and constipation if consumed in large amounts.
4. Interference with Medications: Spelt may interfere with certain medications, including blood thinners and thyroid medication, so it is important to speak with a healthcare provider before consuming spelt if you are taking any medications.
5. Heavy Metal Contamination: Some studies have found that spelt and other ancient grains may contain higher levels of heavy metals such as lead and cadmium, which can have negative health effects if consumed in large amounts.

Overall, spelt is a nutritious and healthy grain, but it is important to be aware of potential side effects and consume it in moderation as part of a balanced diet. If you have any concerns about consuming spelt or other foods, it is always a good idea to speak with a healthcare provider.

The Use Of Spelt In Cooking

The first dish that comes to mind at the mention of spelled is, of course, porridge. Spelled is also used in the preparation of soups and side dishes – from simple to atypical risotto and poke for our cuisine. Pancakes, pies and bread are baked from spelled flour. Spelled goes well with meat and vegetables, so it is suitable for both meat-eaters and vegetarians. Raw foodists can also use sprouted spelt as an independent dish or add it to salads.

Spelt porridge with mushrooms

Spelled porridge is an understandable and common dish. In Rus’, porridge was cooked in cast iron ovens without any additives.

Cut the onion into medium cubes, fry in 2 tablespoons of oil until golden brown, then add the washed and dried spelled and simmer for another 5 minutes.

At this time, wash and coarsely chop the champignons, fry them separately in the remaining oil and combine in a saucepan with spelt.

We completely fill the products with water, add pepper, salt and coriander to taste and leave to simmer over low heat under the lid until cooked (about 40 minutes).

Spelt flour pie with chanterelles

Pie dough based on spelled flour goes well with both sweet and hearty fillings. But a particularly unusual and memorable combination will be the nutty aroma of spelled flour and the spicy rich taste of chanterelles.

To prepare the dough, the butter must first be frozen.

We put flour, salt and chopped butter in a blender, knead well, then add 200 g of sour cream and scroll a few more times. We roll the dough into a ball, wrap it in a film and put it in the refrigerator for 40 minutes.

At this time, prepare the filling. We sort the mushrooms and fry in a pan until golden brown. After cooling the mushrooms, add the remaining sour cream and egg to them, salt to taste.

We roll out the dough, put it in a greased form and make the sides. Pour everything with mushroom filling and send it to the oven (180 degrees) for 40 minutes. 5 minutes before readiness, you can sprinkle grated cheese on top.

How To Choose And Store Spelt

When choosing and storing spelt, there are a few things to keep in mind:

1. Look for Whole Grain Spelt: When purchasing spelt products, look for products made from whole grain spelt rather than refined spelt flour. Whole grain spelt contains more nutrients and fiber than refined spelt flour.
2. Store Spelt in an Airtight Container: To keep spelt fresh, store it in an airtight container in a cool, dry place such as a pantry or cupboard. This will help to prevent moisture and pests from getting in.
3. Check the Expiration Date: Make sure to check the expiration date on spelt products before purchasing them. Spelt flour and other spelt products can go rancid if stored for too long.
4. Keep Spelt Away from Strong Smells: Spelt can absorb strong smells and flavors from other foods, so it’s best to store it away from strong-smelling foods such as onions and garlic.
5. Use Spelt within 6 Months: Spelt flour and other spelt products are best used within 6 months of purchase. After that, the quality and flavor may begin to deteriorate.

By following these tips, you can ensure that your spelt stays fresh and flavorful for longer.

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