What is Spelt Bread?

Have you seen spelt bread at the bakery - or the corner café - and are wondering what it actually is? Well wonder no more. We've got all the much-kneaded answers here (see what we did there?), from "What is spelt bread?" to "Is spelt flour made from wheat?"

Spelt and wheat: same same but different

Spelt is a grain in the wheat family. But just to confuse matters, it isn't actually the same thing as wheat because it's a completely different species. It has a harder outer layer compared to modern wheat that is free threshing, which means their chaff is separated during propagation to increase crop yields in the shortest amount of time. De-hulled wheat, although beneficial to labour costs, is more susceptible to pests and diseases, has reduced nutrient content and demands the use of pesticides.  

The tough outer covering of spelt is only removed before it is milled into flour to preserve its freshness, hence protecting the grain and ruling out the need for pesticides. And that's why spelt is a great choice for people with wheat allergies or intolerances. What's more, spelt has somewhat of a sweet flavor that makes it perfect for recipes that require regular wheat flour.   

The history of spelt

Spelt is a truly ancient grain - a whopping 9,000 years old! It was actually the first grain ever used to make bread - but it fell out of favour when modern techniques took over.

Now, we're seeing a resurgence in spelt - mainly because it's gentler on the gut and very low in gluten. As well as spelt bread, you can get your hands on spelt flour for baking, as well as spelt pasta and biscuits.

Is spelt bread healthy?

Spelt bread is said to be a whole lot healthier than other types of bread. Why? Because it contains more essential nutrients like vitamins B1, B2, B6 and E, selenium, thiamine, niacin, fibre and zinc. It's also packed with more protein, to keep you fuller for longer. Spelt is also an excellent source of unsaturated fatty acids, such as oleic acid, which reduce the risk of heart disease. Moreover, research shows that one cup of spelt flour provides high amounts of calcium, copper and manganese that support bone health.

Other wheat breads have a lot of their goodness removed during the milling process. But because the best bits of spelt are preserved in the inner kernel, this makes its way into the finished product.

As we mentioned, it's great for people who can't digest wheat. But be warned: it does have gluten, so it isn't suitable for people with coeliac disease or have gluten sensitivity. This autoimmune disease damages the small intestine and is triggered by foods with gluten such as wheat, barley and rye.

However, some studies show that despite their gluten-free diets, there are people with coeliac disease who continue to suffer problems with their digestive tract, such as irritable bowel syndrome, due to FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) or certain types of carbohydrates found in the food they eat. Although gluten may not be the primary cause of their symptoms, it's best to consult a doctor before eating spelt.

Health benefits of spelt bread

Spelt flour has equal amounts of soluble fiber as whole wheat and is an excellent alternative for white flour, whether you're making sourdough bread, wheat bread, white bread or any bread recipe of your choice. Additionally, it has high amounts of amino acids, vitamins and minerals to ensure the following:

• Improved cholesterol levels
• Reduced blood pressure
• Lowered risk of type 2 diabetes
• Controlled blood sugar levels
• Better blood circulation
• Reduced risk of bowel cancer
• Better heart health
• Better digestive health
• Healthy weight

Spelt is no doubt an ideal option for people who are looking for a healthier alternative to the type of wheat flour they are currently using. If you're looking to switch bread, a nutritionist or dietitian can steer you in the right direction.

And if you want to bake your own spelt bread? Just be warned: it doesn't rise as much as other conventional wheat flour, given the low gluten content. So you'll want to add in another flour for your first attempt, and tweak the recipe from there.

You can also use spelt to make a delicious but healthy chocolate cake. Check out our recipe for it.

Spelt Sourdough

Spelt sourdough combines the unique characteristics of spelt flour with the traditional sourdough bread-making technique, resulting in a delicious and nutritious alternative to conventional wheat sourdough. This marriage of spelt's slightly sweet and nutty flavor with the tangy and complex taste of sourdough creates a distinct and appealing bread that's just about perfect for a variety of meals.

1. Spelt Sourdough Starter: To make spelt sourdough, you will first need a spelt sourdough starter. A starter is a mixture of flour and water that has been fermented by natural yeast and lactic acid bacteria present in the air, flour, and on your hands. To create a spelt sourdough starter, combine equal parts of whole spelt flour and water in a jar, then cover and let it sit at room temperature for about 24 hours. Feed the starter with fresh spelt flour and water daily, and within a few days to a week, it should be bubbly, active, and ready for use in your spelt sourdough bread recipe.

2. Making Spelt Sourdough Bread: When making spelt sourdough bread, keep in mind that spelt flour has a lower gluten content and more fragile gluten structure than wheat flour. This means that the dough will be softer and less elastic, which can affect the bread's final texture and rise. It's essential to handle the dough gently and adjust the hydration levels according to the specific type of spelt flour you are using.

3. Recipe: Ingredients:

• 1 cup active spelt sourdough starter
• 3 cups whole spelt flour (or a mix of whole and white spelt flour)
• 1 1/2 cups water (adjust as needed)
• 1 1/2 teaspoons salt

Instructions:

1. In a large mixing bowl, combine the spelt sourdough starter, spelt flour, and water. Mix until well combined and a sticky dough forms. Cover the bowl with a damp cloth or plastic wrap and let it rest for 30 minutes.
2. After the resting period, add the salt to the dough and gently incorporate it. Perform a series of stretch and folds in the bowl by grabbing the dough, stretching it upwards, and folding it over itself. Rotate the bowl and repeat the process for 3-4 times. Cover and let it rest for 30 minutes.
3. Repeat the stretch and fold process every 30 minutes for a total of 3-4 times. After the last stretch and fold, cover the dough and let it rise at room temperature for 3-4 hours, or until it has nearly doubled in size.
4. Gently transfer the dough onto a lightly floured surface and shape it into a round loaf. Place the loaf seam-side up in a well-floured proofing basket or bowl. Cover and let it proof for 1-2 hours, or until it has increased in size by about 50%.
5. Preheat your oven to 475°F (245°C) with a Dutch oven or a lidded cast-iron pot inside. Carefully transfer the proofed loaf to the preheated pot, seam-side down, and score the top of the loaf with a sharp knife or lame.
6. Bake the spelt sourdough with the lid on for 20-25 minutes. Then, remove the lid and continue baking for an additional 15-20 minutes, or until the crust is golden brown and the internal temperature of the bread reaches at least 190°F (88°C).
7. Once the bread is done baking, carefully remove it from the oven and let it cool on a wire rack for at least an hour before slicing. This cooling period allows the bread to finish cooking on the inside and helps develop its final texture and flavor.
8. Enjoy your spelt sourdough bread with your favorite spreads, as a sandwich, or simply on its own. To maintain freshness, store the bread in a paper bag or bread box at room temperature for up to 3-4 days.

Spelt vs Wheat Flour

Spelt and wheat flour are both grains used for baking and cooking, but they have different characteristics, nutritional values, and properties. Here is a comparison of spelt and wheat flour:

1. Origin and species:

   • Spelt: Spelt (Triticum spelta) is an ancient grain that belongs to the wheat family. It has been cultivated for thousands of years and was one of the first grains used for making bread.
   • Wheat: Wheat (Triticum aestivum) is a more modern grain, and it has been selectively bred over time to improve its yield and ease of processing. It is the most commonly used grain for making flour worldwide.

2. Grain structure and processing:

   • Spelt: Spelt has a harder outer layer called the hull. The hull is removed only before milling, which helps preserve the freshness and nutritional value of the grain.
   • Wheat: Modern wheat is free-threshing, meaning its chaff separates easily during propagation. This allows for higher crop yields in a shorter time, but it also makes the grain more susceptible to pests, diseases, and loss of nutrients.

3. Nutritional content:

   • Spelt: Spelt flour has a higher content of essential nutrients such as vitamins B1, B2, B6, and E, selenium, thiamine, niacin, fiber, and zinc. It is also rich in protein and unsaturated fatty acids like oleic acid, which are beneficial for heart health.
   • Wheat: Wheat flour is often less nutrient-dense, especially when compared to whole spelt flour, as some of its nutrients are lost during the milling process.

4. Gluten content:

   • Spelt: Spelt contains gluten, but the amount is typically lower than in wheat flour. The gluten in spelt is also more fragile, which can make it easier to digest for some people with gluten sensitivity.
   • Wheat: Wheat flour has a higher gluten content, which gives it strong elasticity and structure in baked goods. This characteristic is desirable for bread-making but can be problematic for individuals with gluten sensitivity or coeliac disease.

5. Flavor and texture:

   • Spelt: Spelt has a slightly sweet and nutty flavor, which can be a pleasant addition to various recipes. The texture of baked goods made with spelt flour is often denser and more crumbly due to its lower gluten content.
   • Wheat: Wheat flour has a milder flavor and produces baked goods with a lighter, more elastic texture. The versatility of wheat flour makes it suitable for a wide range of recipes.

6. Applications in baking and cooking:

   • Spelt: Spelt flour can be used as a substitute for wheat flour in many recipes, but it may require some adjustments to the liquid content or the addition of other flours to achieve the desired texture. Spelt is also used to make pasta and biscuits.
   • Wheat: Wheat flour is the most commonly used flour in baking and cooking. It can be found in various forms, such as all-purpose, bread, cake, and pastry flours, each with different gluten content and applications.

In summary, spelt and wheat flours have different origins, nutritional values, and baking properties. Spelt flour is considered a healthier and more nutrient-dense alternative to wheat flour, with a distinct flavor and texture. However, it may not be suitable for individuals with coeliac disease or gluten sensitivity.

The Unique Characteristics of Spelt:

a. Grain structure and hard outer layer:

• Spelt has a distinct grain structure with a hard outer layer known as the hull. This tough hull protects the inner kernel, preserving its freshness and nutritional value. The hull is removed only before milling into flour, which contributes to the unique characteristics of spelt.

b. Pesticide-free cultivation:

• Due to its hard outer layer, spelt is less susceptible to pests and diseases, which significantly reduces or eliminates the need for pesticides during cultivation. This natural resistance makes spelt an environmentally friendly and healthier option when compared to modern wheat, which often requires the use of pesticides for optimal yield.

c. Flavor profile of spelt:

• Spelt has a slightly sweet and nutty flavor that sets it apart from other grains, particularly wheat. This unique taste profile makes spelt an interesting addition to various recipes, both savory and sweet, as it adds depth and complexity to the flavor of the final product.

Spelt Bread for Wheat Sensitivities:

a. Suitability for wheat allergies or intolerances:

• Spelt bread can be a suitable alternative for individuals with wheat allergies or intolerances due to its distinct genetic makeup and lower gluten content. Although spelt is a member of the wheat family, it is a different species, which may allow some people with wheat sensitivities to consume it without adverse effects. However, it's essential to consult with a healthcare professional before introducing spelt bread into your diet if you have a wheat allergy or intolerance.

b. Incompatibility with coeliac disease and gluten sensitivity:

• Despite its lower gluten content, spelt bread is not suitable for individuals with coeliac disease or non-coeliac gluten sensitivity. Coeliac disease is an autoimmune disorder in which the consumption of gluten leads to damage in the small intestine. Since spelt still contains gluten, it can trigger symptoms and complications for those with coeliac disease or gluten sensitivity. It's crucial for people with these conditions to avoid spelt bread and stick to gluten-free alternatives.

c. FODMAPs and digestive issues:

• FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) are specific types of carbohydrates that can cause digestive issues in some people, especially those with irritable bowel syndrome (IBS). Although gluten may not be the primary cause of symptoms for individuals with digestive issues related to FODMAPs, it's essential to consult a doctor before consuming spelt bread. In some cases, a low-FODMAP diet may be recommended, which may require the avoidance of spelt bread and other high-FODMAP foods to manage symptoms effectively.

Once again, If you're looking to switch bread, a nutritionist or dietitian can steer you in the right direction and you can find both on Natural Therapy Pages