What is the difference between spelt flour and whole wheat flour

Spelt flour has much more protein than white flour, but neither will make great breads as they either have too little protein or the wrong type of gluten.

For an easy reference, here are a couple of charts summarizing the pros and cons of using each type of flour:. Spelt flour is one of the more nutritious flours on the market.

It also has much more vitamins and minerals than other flours. Both flours contain gluten therefore it is not safe for people with celiac disease although people with light intolerances might find spelt flour to be a good substitute. And there you have it! We hope this guide has summed up all the differences between spelt flour and white flour for you.

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You may also like. DIY Lunchables November 11, November 11, November 10, Some people also prefer the flavor, which they describe as mellower and nuttier than regular wheat.

And, unlike rice, oat, and other non-wheat flours , you can substitute spelt flour in recipes that call for whole wheat flour with reasonably good results—because it has a lot of the same properties. But is spelt actually better for you than wheat? As you can see in the chart, spelt has twice as much vitamin K, while wheat has 6 times as much selenium.

Other than that, however, the two grains are quite similar in vitamin and mineral content. Spelt is substantially higher in sugar than wheat, which may explain why many people prefer the taste. Whole wheat, on the other hand, is somewhat higher in fiber. Is Spelt Safe for Celiacs? Make no mistake, however: spelt does contain a substantial amount of gluten, making it unsafe for anyone with Celiac disease. It made me realize how neutral and flavorless all-purpose flour is.

Boring, even! But was I tasting a lactic, yogurt-like fermented note? A hint of salt? Are we talking HUGE benefits? It's also an excellent source of dietary fiber and contains some vitamins and minerals. Spelt is mainly comprised of carbs, most of which is starch or long chains of glucose molecules 1. Whole spelt is also a good source of fiber. Fiber helps slow down digestion and absorption, reducing blood sugar spikes. High fiber intake has also been linked with a reduced risk of obesity, heart disease and type 2 diabetes 5 , 6 , 7.

The fiber content of whole spelt is actually slightly lower than that of whole wheat, but they have similar amounts of soluble fiber 1 , 8.

Both whole-grain spelt and whole-grain wheat have a moderate effect on blood sugar, when ranked on the glycemic index GI. On the other hand, refined spelt and wheat are both high-GI foods, as they cause a large and rapid spike in blood sugar levels 9 , Bottom Line: Whole spelt is high in carbs and fiber and its effects on blood sugar are similar to wheat.

However, refined spelt is low in fiber and can cause a big spike in blood sugar. They are an important source of carbs, protein, fiber and essential nutrients like iron and zinc. People who eat the most whole grains have a lower risk of strokes, heart attacks, type 2 diabetes and some cancers 11 , 12 , 13 , 14 , 15 , 16 , 17 , 18 , They are also more likely to maintain a healthier weight and have better digestive health 20 , 21 , One study of , people found that those who ate the most whole grains were 14 percent less likely to have a stroke Similarly, a recent analysis of more than 14, people found the highest intakes of whole grains were associated with a 21 percent reduced risk of heart disease Another review showed that those who ate the most whole grains had a 32 percent lower risk of developing type 2 diabetes.

Refined grains did not show the same benefit Although most of these studies are observational, the benefits of whole grains are beginning to be backed by human clinical trials as well 24 , 25 , 26 , 27 , 28 , 29 , Bottom Line: Regularly consuming spelt or other whole grains could help protect against obesity, heart disease and type 2 diabetes.

Despite the health benefits of whole grains, spelt may be harmful for some people. This includes those who are gluten intolerant or have irritable bowel syndrome.

Gluten is the name for the mixture of gliadin and glutenin proteins found in grains like wheat, spelt, barley and rye. It can cause problems for people who are intolerant to gluten, such as people with celiac disease or non-celiac gluten sensitivity 31 , 32 , For people with celiac disease, gluten will trigger an autoimmune reaction, which causes inflammation in the small intestine. This serious condition can only be treated with a lifelong gluten-free diet.

Left untreated, celiac disease can cause deficiencies in iron, calcium, vitamin B12 and folate. It's also been linked to an increased risk of developing bowel cancer, schizophrenia and epilepsy 34 , 35 , 36 , People with non-celiac gluten sensitivity may experience a negative effect when they eat gluten, usually in the form of digestive problems It's estimated that about 1 in people in the U. A similar number of people are thought to have non-celiac gluten sensitivity 39 , People who have a wheat allergy may also be sensitive to spelt.

Wheat allergy occurs when there is an immune response to the proteins in wheat 41 , Bottom Line: Spelt contains gluten. It is unsuitable for people with celiac disease, gluten sensitivity or a wheat allergy.