Whole Grain Vegan Spelt Rolls (2024)

FAQs

Is Spelt bread a whole grain? ›

Spelt is an ancient whole grain that can be a nutritious addition to your diet. However, it contains gluten, and is not a good option for people with gluten intolerance or a wheat allergy.

Heirloom Spelt, an ancient grain, has a notably lower fructan (FODMAP) content than modern wheat and is also lower in gluten according to Monash University (3). Spelt bread alone doesn't qualify as a low FODMAP food but it does have a lower FODMAP content than modern wheat.

It may help to reduce inflammation and promote healthy digestion. Some research suggests that fiber helps to reduce the risk of diverticular disease (pockets that form in the walls of your digestive tract). Spelt may help to reduce your risk of heart disease.

While it has fallen out of popularity in the last few centuries, spelt has received renewed interest in recent years. Regardless of its benefits, spelt is not safe to eat for anyone with celiac disease. If you have a wheat allergy, celiac disease, or a non-celiac gluten sensitivity, avoid anything made with spelt.

Whole-grain spelt may be better for you because it contains more protein, essential amino acids, vitamins, and minerals than whole-grain wheat. Spelt is an ancient grain and distinct type of wheat (Triticum spelta), and as such has a similar nutritional profile to modern wheat (Triticum aestivum).

When it comes to sourdough, spelt sourdough is not necessarily more healthy than sourdough made with bread flour, however for some people, spelt can be easier to digest and therefore healthier for their own dietary needs. You can also use organic spelt flour if you prefer.

Excess consumption of spelt can also cause diarrhoea, bloating, abdominal pain, irritability, skin rash, muscle cramps, joint pain, upset stomach, or weakness and fatigue.

There are key differences in the gluten components of spelt which is why some gluten/wheat-reactive people tolerate spelt better. Spelt has “minor” levels of Omega Gliadins compared with wheat and it does not contain the strongly antigenic Omega-5 Gliadins.

For those navigating the dietary challenges of Irritable Bowel Syndrome, sourdough bread emerges as a particularly friendly option. Its distinctive fermentation process not only imparts a unique tangy flavor but also plays a crucial role in making sourdough more digestible than its conventional counterparts.

Cons of spelt:

“low” content of fibers – even though the amount of soluble fiber is the same with both versions of whole grains in spelt and wheat (and so is the glycemic index), wheat contains 15% of dietary fiber and more insoluble fibers. Spelt, for its part, contains “only” around 10% of dietary fiber.

Is spelt gut friendly? ›

Spelt contains more protein, fibre and minerals than standard wheats and its gluten is more brittle and soluble; this is why it is often recommended for sufferers of Irritable Bowel Syndrome (IBS) and those with wheat intolerances.

Some people may find they feel better when they avoid grains completely, particularly the gluten-containing grains like wheat, spelt, rye, and barley. Any grains or pulses are best eaten after having been soaked or sprouted to reduce the activity of the lectins.

Bottom Line: Spelt and wheat have very similar nutrition profiles. However, spelt may contain slightly more minerals and less phytic acid. You can add spelt to your diet using whole grains or spelt flour.

Phytic acid, lectins and gluten are all present in spelt flour. Choosing sprouted and fermented grains helps to reduce the antinutrient content and improve nutrient absorption.

If you have a gluten allergy, don't use spelt flour because spelt contains high gluten content. More, if you have irritable bowel syndrome, which is a gut disorder that causes stomach pain, gas, bloating, diarrhea, or constipation, don't use spelt flour.

Spelt is an excellent source of carbohydrates and dietary fiber. It is particularly rich in iron, magnesium, phosphorous, zinc, and niacin (vitamin B-3). Compared with wheat, spelt contains: a slightly higher protein content (15.6 percent in spelt vs.

Spelt can be substituted one-for-one for the whole wheat in any recipe and for up to half of the flour in a recipe using entirely all-purpose. Spelt is low in gluten, so it's best to keep some of that regular flour to get the right structure and texture in whatever you're baking.

Our Organic Spelt Flour is a direct substitute, meaning that it allows you to seamlessly substitute whole wheat or all purpose flours with spelt flour in a 1-to-1 ratio in any of your favorite recipes. Spelt flour tastes best in baked desserts because it has a slightly sweet and nutty flavor.