Why to add spelt to your diet?- Woman Today

You already know that multigrain bread is healthier than the classic white bread. And you already know that what is refined (white flour included) does not bring you any health benefit. During the last years, spelt and wheat bread became highly popular for their positive benefits on our health. Let’s see why and how spelt can improve your diet and why it should became a ‘must’ into your everyday foods.

What is spelt?

Spelt is an ancient grain that is part of the wheat family. It exists for over 300 years and it can be used as an alternative to wheat flour.

Nutrition benefits:

  • calories: 246
  • protein: 10.67 g
  • total fats: 1.65 g
  • carbohydrates: 51.29 g
  • fiber: 7.6 g
  • calcium: 19 mg
  • iron: 3.24 mg
  • magnesium: 95 mg
  • phosphorus: 291 mg
  • potassium: 277 mg
  • sodium: 10 mg
  • zinc: 2.42 mg
  • thiamin: 0.2 mg
  • riboflavin: 0.06 mg
  • niacin: 5 mg
  • vitamin B-6: 0.16 mg
  • folate: 25 mcg
  • vitamin A: 8 iu
  • vitamin E: 0.50 mg

It is particularly rich in iron, phosphorous, zinc, magnesium and niacin (vitamin B-3).

Source: www.medicalnewstoday.com

Health benefits:

1. Better digestion:

Given the high content of fiber, spelt is proved to ease digestion processes and reduce constipation or diarrhea. It also helps with bloating, gas or haemorrhoids. If you have irritable bowel syndrome, you might not tolerate spelt because it contains fermentable short-chain carbohydrates that will worsen your symptoms.

2. Weight management:

With an improved digestion, all your toxins will make their way out of your body. This means that you are less likely to have residuals in your body that will add up to your normal weight. Spelt also makes you feel fuller for longer, which will reduce your appetite, helping you to maintain a healthy weight.

Research shows that by increasing your fiber intake by 30 g per day, you can aid weight loss.

3. Lower risk of diabetes:

Many studies show that eating fiber-rich foods reduces the risk of developing diabetes. Fiber-rich foods also help with symptom management in those diagnosed with diabetes. This is because fiber slows down digestion and reduces sudden surges in blood sugar.

A review conducted in 2013 suggests that consuming whole grains daily might reduce the risk of type 2 diabetes.

Take home:

These are some of the benefits that spelt brings to you and your overall health. However, spelt consumption goes beyond this. Feeling good physically makes you also feel good about yourself emotionally. Taking a couple of little steps, such as replacing your normal bread with spelt bread, consuming spelt pasta, etc. will contribute to your overall wellbeing. Not to add that by working on your habits from now, you lower your chances of developing chronic diseases in your elderly. 🙂 It takes time to build good habits and the sooner we start, the better.

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