Spelt: Nutrition Facts and Health Benefits

Spelt, an ancient wheat variety (Triticum spelta L.), is enjoying a resurgence in kitchens and bakeries around the world. Praised for its nutty flavor, rustic texture, and reputation for being more nutritious than modern wheat, spelt is often found in whole grain breads, pastas, and even breakfast cereals. But does the evidence support its superfood status? This article digs into the science to reveal what spelt truly offers, and how it may benefit your health.

Spelt Nutrition Facts

Spelt is often touted as a nutritional powerhouse, but what does the research actually say? Let’s explore the key nutrients and unique compounds that make up this ancient grain, and see how it compares to modern wheat.

Protein Content in Spelt

Spelt is often described as being higher in protein than common wheat. Some studies confirm that certain spelt cultivars contain more protein, particularly in the whole grain or bran fractions, compared to standard or durum wheat. This makes spelt a valuable grain for those seeking to boost their protein intake from plant sources 1 2 3. However, the difference is not always dramatic, and some research finds only modest or inconsistent increases. The protein efficiency ratio and digestibility are similar to wheat, though some essential amino acids (notably lysine) may be present in lower amounts in spelt 4.

• Key Point: Spelt can be a slightly richer source of plant protein, but isn’t a dramatic upgrade over wheat for all amino acids.

Dietary Fiber and Carbohydrate Profile

One of spelt's standout features is its fiber content, particularly soluble fiber, which is higher than in standard wheat 1 3 9. Whole spelt flour and products made from it (like bread and pasta) deliver more fiber than refined versions, contributing to digestive health and glycemic control. Spelt also offers more resistant starch in whole flour form, which acts as a prebiotic and slows the digestion of carbohydrates 1.

• Key Point: For fiber and digestive benefits, whole spelt products rank above many modern wheat products.

Mineral and Micronutrient Richness

Spelt grains are notable for their higher levels of key minerals such as magnesium, zinc, copper, iron, and phosphorus, particularly when the bran is included 2 3. This mineral boost is most pronounced in the aleurone-rich fractions (fine and coarse bran), and helps spelt stand out nutritionally. However, not all studies find big differences, and some note that only certain minerals (like zinc) are consistently higher 4.

Importantly, spelt’s lower phytic acid content (an antinutrient that binds minerals and reduces their absorption) makes its minerals more bioavailable compared to wheat 2 3. This could mean spelt is a better dietary source of these nutrients.

• Key Point: Spelt, especially in whole grain form, is a strong source of essential minerals with fewer antinutritional barriers to absorption.

Fatty Acids and Lipids

Spelt contains a greater proportion of unsaturated fatty acids—especially oleic acid—than wheat or triticale 2 3 5. Its fatty acid profile is considered beneficial, with a higher percentage of monounsaturated fats than many other cereals. However, its vitamin E activity is similar to or lower than wheat 3.

• Key Point: Spelt adds more unsaturated fats to your diet than most common wheat, contributing to heart-healthy nutrition.

Phytochemicals and Antioxidants

Spelt is naturally high in phenolic acids, particularly ferulic and sinapinic acids, which contribute to its antioxidant potential 6. The total amount and specific profile of these compounds vary widely between spelt varieties. Importantly, fermentation (such as sourdough or lactic acid fermentation) can further enhance the extractable phenolic content and antioxidant capacity of spelt products, making them even more beneficial 7 8.

• Key Point: Spelt is a good source of natural antioxidants, and fermentation can boost these further.

Gluten and Suitability

Like wheat, spelt contains gluten. It is not suitable for people with celiac disease or those on a gluten-free diet 4.

Spelt Health Benefits

Now that we understand what’s in spelt, how does it impact health? Let’s look at the evidence behind the potential benefits of including spelt in your diet.

Glycemic Control and Blood Sugar

The combination of high dietary fiber, resistant starch, and specific phytochemicals in spelt can help slow carbohydrate absorption and moderate blood sugar spikes after meals 1 9. This is particularly true for whole spelt products, as refined versions lose much of the fiber and resistant starch. These characteristics make spelt a solid choice for those aiming to manage or lower their risk of type 2 diabetes.

• Key Point: Whole spelt can help maintain healthy blood sugar levels thanks to its fiber and resistant starch.

Digestive and Gut Health

Spelt’s fiber, especially soluble and prebiotic forms, aids in regular bowel movements and supports the growth of beneficial gut bacteria 1 3 9. Resistant starch and some phenolic compounds in spelt may also have prebiotic effects, helping to maintain a healthy digestive system.

• Key Point: Spelt is a gut-friendly grain, particularly when consumed as whole grain or fermented products.

Mineral Absorption and Antinutrients

Unlike many modern grains, spelt’s lower phytic acid content means its minerals are more accessible for absorption in the digestive tract 2 3. This can help prevent deficiencies in important nutrients like iron, zinc, and magnesium—especially in diets that rely heavily on plant foods.

• Key Point: Spelt provides minerals that are easier for the body to absorb than those in most modern wheat.

Antioxidant and Anti-inflammatory Properties

The phenolic acids in spelt, especially ferulic acid, contribute to its ability to neutralize free radicals and combat oxidative stress 6. Fermentation (like sourdough preparation) can further increase the accessibility and potency of these antioxidants 7 8. These properties may help protect cells from chronic damage, contributing to long-term health and disease prevention.

• Key Point: Spelt is a notable source of antioxidants, and fermentation can unlock even more benefits.

Heart Health

Spelt’s higher content of unsaturated fatty acids, especially oleic acid, may support healthy cholesterol levels and cardiovascular function 2 3 5. Combined with its fiber, which is known to lower cholesterol and support heart health, spelt is a heart-smart choice within a balanced diet.

• Key Point: Spelt supports heart health through both its healthy fats and fiber.

Additional Considerations

• Whole vs. Refined: Most of spelt’s health benefits are found in the whole grain. Refined spelt products (like white flour or pasta) lose much of the fiber, minerals, and phytonutrients 1 2 3 9.
• Gluten Content: Spelt is NOT safe for people with celiac disease or gluten intolerance 4.
• Nutrient Variability: The nutritional content of spelt can vary widely between cultivars and products, so results may differ 3 6.

Conclusion

Spelt is more than just a trendy grain—it’s a nutritious, versatile food with a distinct profile of nutrients and health-promoting compounds. Here’s a summary of what the science tells us:

• Protein and Fiber: Spelt is modestly higher in protein and significantly higher in fiber (especially soluble fiber and resistant starch) than many modern wheats 1 2 3.
• Mineral Richness: Offers higher and more bioavailable levels of key minerals due to lower phytic acid 2 3 4.
• Healthy Fats: Contains more unsaturated fatty acids, especially oleic acid 2 3 5.
• Antioxidant Power: Packed with phenolic acids, with antioxidant capacity enhanced through fermentation 6 7 8.
• Digestive and Glycemic Benefits: Supports gut health and blood sugar control, especially in whole grain form 1 3 9.
• Heart Health: Contributes to cardiovascular wellness via fiber and healthy fats 2 3 5.
• Not Gluten-Free: Contains gluten and should be avoided by those with celiac disease or gluten intolerance 4.

Ultimately, spelt can be a wholesome, flavorful addition to most diets—especially when enjoyed as a whole grain and as part of a varied, balanced diet. For maximum benefits, opt for minimally processed spelt breads, cereals, and pastas, and don’t hesitate to try fermented spelt products for an antioxidant boost!