By Elena Voropay

A wonderfully nutritious grain with a deep nutlike flavour, spelt is a novel ingredient in all kinds of foods. Breads, muffins, cookies, pasta and even puddings feature spelt. But this seemingly recent grain has an ancient history dating back to over 9,000 years ago. Spelt is one of the original seven grains mentioned in the Bible and has been used in Rome and Greece as a staple grain for centuries. Germans have always used spelt in quite a few products, from beer to bread.

Even though it is considered to be a cousin to wheat, spelt is an entirely different species scientifically known as Triticum speltum. It is Many people have trouble digesting wheat which is used in the majority of common foods. Spelt, on the other hand, does not seem to cause the same sensitivities having only minute amounts of such allergens as goitrogens, oxalates, or purines present in wheat. This wonderful tasty plant rewards consumers with an abundance of superior nutrients. Spelt's recognition may be attributed to its high water solubility which eases digestion and absorption.

Spelt is an excellent source of fiber, minerals, antioxidants, lignans, and other phytochemicals all of which have shown to lower risk of cardiovascular disease, atherosclerosis, ischemic stroke, diabetes, insulin resistance, obesity, and premature death. The secret to spelt's outstanding nutritional profile is its genetic makeup that gives it more protein, fat and fibre than wheat has. Additionally, the special carbohydrates in spelt, called mucopolysaccarides, play a decisive role in stimulating the body's immune system and important for blood clotting.

8 Reasons to Love Your Spelt

1. Avoid Allergies
The unique genetic makeup of spelt makes the grain suitable for people who are allergic to wheat. Specifically, a type of protein found in many grains and known as gluten seems to cause various unwanted reactions from indigestion to skin allergies. While some people may experience simple intollerance, others have real allergic reactions as a result of permanent intestinal intolerance to dietary gluten. Referred to as Coeliac Disease, it is a genetic autoimmune disorder that can be examined through blood tests and supervised by medical professionals. Spelt does contain gluten, but researchers have shown that the grain can be well tolerated even by gluten-intolerant consumers. One of the reasons is that the protein in spelt flour has smaller molecular weight which is easier to digest than protein of conventional wheat. This makes larger quantities of available protein soluble for assimilation by the body with the minimum of digestive work. However, those with Coeliac Disease should be aware The Coeliac Society in Australia does not include spelt on its list of approved foods.

2. Minimize Migraine Attacks

If you suffer from migraines, you may be surprised to get a relief from eating spelt. Migraine is a painful throbbing or pulsating headache usually on one side of the head or face that involves inflammation in the blood vessels and increased sensitivity of the nerves. Effecting about 20 percent of people, it may be caused by a variety of triggers, such as particular foods, chemical fumes, stress, or certain medications. As an excellent source of Riboflavin (vitamin B2), including grain in the regular diet may minimize inflammation and assist with energy metabolism and production within muscle and brain cells. According to research, Riboflavin has been shown to diminish the frequency of migraine attacks. Just 2 ounces of spelt berries provide more than 75% of the daily value for Riboflavin .--76.5% of the DV for riboflavin to be precise.

3. Protect against Cancers

Spelt is abundant in plant phytochemicals, particularly lignans, shown to offer protection against heart disease, colon and breast cancers. These chemical compounds have hormone-like properties that are converted into substances similar to hormone oestrogen and assist in managing its proper levels. After being metabolised, lignans supply the body with oestrogen at times of deficiency and lessen the negative effects of this hormone during natural over-production. Spelt boasts with one type of lignans, known as enterolactone, that is gaining increased attention for its protective benefits against breast and other hormone-dependant cancers and heart disease. When researchers measured blood levels of enterolactone in 857 postmenopausal women, women eating the most whole grains which contain lignans were found to have significantly higher blood levels of enterolactone despite their age-related hormonal disadvantage. Including spelt in your regular menu may ease PMS and menopause related symptoms, balance your mood and overall well-being.

4. Improve Digestion and Detoxification

The wholesome deep nutty flavour of spelt is locked in the outer husk of the grain. But it gives spelt more than taste and texture. The fibre in spelt has shown to minimize digestive problems, manage blood sugar levels, reduce inflammation, assist with detoxification and weight loss. Soluble fibre of spelt binds with water and expands forming mucilage. It will soften the stool promoting the production of healthy intestinal bacteria and sooth inflammation on the mucosal surfaces. Another type of fibre in spelt is mined from outer husk of the grain. Being insoluble in water, it isn't absorbed as other nutrients in the digestive tract. But it can absorb unwanted toxins from your body and excrete these out of your system faster and more efficiently. Namely, it may bind with the bile acids that are used to make cholesterol and leave less available for artery-clogging cholesterol production.

5. Slow Down Cellular Damage and Aging

Researchers confirm that there is a high correlation between oxidative damage and the occurrence of disease and aging. You may decrease your oxidative damage by eating wholesome foods, and spelt is a superb example. Besides being rich in fibre, spelt bran or the outer shell has an arsenal of antioxidants, minerals and phytochemicals such as vitamin E, tocotrieonols, selenium, phenolic acids, and phytic acid. These are your body's guardian angels with many functions and responsibilities. They work slowly and look after your system for a long time after being consumed. But even though antioxidants stay in the gastrointestinal tract and all body cells for a while, they still need to be replenished consistently to offer the best possible support your health can get. Antioxidants will boost your immunity and slow down aging, protect against chronic illnesses and assist all organs in your body to perform their duties.

6. Lessen Negative Effects of Menopause on Heart

Eating a serving of spelt at least 6 times each week may also help postmenopausal women with high cholesterol, high blood pressure or other signs of cardiovascular disease. Astonishing benefits of fibre found spelt and other grains have been revealed after scientists examined 229 postmenopausal women with heart disease over the period of three years. Spelt-lovers had a slowed progression of atherosclerosis, the build-up of plaque that narrows the blood vessels and much lesser narrowing of the arterial passageways. Surprisingly, fibre from fruits and vegetables did not show the same beneficial effect against the development of cardiovascular disease and refined grains without the beneficial fibre was not associated with a lessening in CAD progression.

7. Prevent Gallstones

Spelt's fibre performance may help avoid gallstones. Gallstones form when liquid stored in the gallbladder, called bile, hardens into stone-like pieces. Bile is made in the liver and needed to help the body digest fats. When bile is secreted in excessive amounts, which may happen in diabetes, rapid weight loss, fasting, obesity, or from increased estrogen levels, the system cannot excrete it efficiently leading to gallstone formation, insulin sensitivity, and rise in cholesterol. Extensive scientific studies continue to demonstrate that those who consume the most fibre, both soluble and insoluble, decrease their risk of gallstones by at least 20 percent. And if it doesn't seem like a lot, the effect depended on the dose. Eating just five grams of insoluble spelt fibre dropped the risk of developing gallstones by a significant ten percent. take into account that this protection is quite significant. Insoluble fiber helps to move food along your digestive tract and also binds to toxins in the body helping to eliminate them faster. What's more, this reduces the secretion of bile acids and minimizes toxic stress on liver and kidneys. When bile is secreted in excessive amounts, such as in people with contribute to gallstone formation), increases insulin sensitivity and lowers triglycerides (blood fats).

8. Protect Against Atherosclerosis

Another outstanding attribute of spelt is it's guardian role against atherosclerosis. Atherosclerosis occurs when fatty substances, cholesterol, cellular waste products, calcium and a clotting material in the blood fibrin building up in the inner lining of an artery. The buildup results in plaque leading to coronary heart disease or atherosclerosis. A group of chemicals, known as lipoproteins, transport these fatty substances in the blood. Commonly known as your LDLs (Low Density Lipoproteins) and HDLs (High Density Lipoproteins), these should be present in the blood in certain proportions. However, when LDLs rise too high, the fatty buildup causes undesirable outcomes on the cardiovascular system. The grain is a fountainhead of Niacin known to assist in reducing total cholesterol and lipoprotein levels in the blood. Niacin may help prevent LDL oxidation and reduce the formation of blood clots. Just four tablespoon of spelt flour will supply you with 24 percent of the daily value for niacin and protect your heart.

Selecting, Using, Cooking

• Spelt has an inherinantly distinguishing toothsome feature that may give your taste buds a real wake up call. The best attribute of spelt is that it is relatively indestructible by overcooking. Added to soups, spelt berries give the dish texture and and enrichment. They shine as a simple pilaf or can be treated like risotto, make a fine stuffing for game and vegetables. Cooked and served cold, the grains can intensify the flavour of any salad. Try these anywhere you would add tabbouleh. If pecans and hazelnuts seem to be too hard and rich for your stomach, you will the nuttiness of your dish when you substitute them with toasted spelt grains.

• Look for spelt in foods that contain grains and flour or choose the wholesome ingredients and experiment cooking with them in your own kitchen. To preserve freshness and nutrient value, store the products in airtight containers and try to minimize exposure to moisture, heat and light.
  
• Use spelt bread for your next hearty grilled-cheese sandwich. Play around with spelt pasta and pesto, or top it with a few sun-dried tomatoes and olives for a Mediterranean-inspired dish. Spelt's robust nutty flavour may enhance the taste of your old favourites. You can't go wrong with adding some stone-ground wholesome flour to your waffles or muffins. And if you are tired of the plain old rice and potatoes, experiment with spelt whole grains to harmonize a variety of dishes. You may also like it as a heart-warming cereal for breakfast.

• Rinse spelt berries under running water before cooking, soak in water overnight, drain and wash away all the impurities. Add three parts of water to one part of spelt grains, bring to a boil, then simmer for one hour and enjoy! The cooked grains store in the refrigerator for up to 5 days. Make a large batch, and then reheat as needed with a sprinkle of water.