SPELT WHEAT: A Grain Worth Rediscovering

In 2018, European legislation renamed spelt as "spelt wheat". This classification, particularly relevant in the context of allergies, emphasizes its belonging to the Triticum species and its gluten content, albeit lower than that of common wheat.

This clarification is crucial as many still believe spelt to be a gluten-free cereal. However, spelt is a nutrient-rich grain that has regained popularity for its many benefits—let’s explore why.

Spelt (Triticum dicoccum) is a herbaceous plant belonging to the Poaceae family. Its cultivation dates back to prehistoric times. According to Greek mythology, spelt was a gift from Demeter, the goddess of agriculture. The significance of spelt in ancient times is also evidenced by its central role in both diet and rituals. For instance, in ancient Roman weddings—a tradition attributed to Romulus—the bride and groom would share a spelt loaf during the sacred rite called confarreatio.

It is no coincidence that spelt was so prominent during Roman times; its importance is reflected in the etymology of the word "flour," which derives from farro (spelt).

Over time, spelt was overshadowed by the cultivation of common and durum wheat due to their higher yields. However, it has recently regained attention for its remarkable virtues and high digestibility.

Spelt thrives in poor soils, withstands harsh conditions, and is resilient to low temperatures. The hardness of its grain makes it resistant to pests, allowing it to grow without the need for fertilizers or herbicides. This quality makes it a naturally "organic" cereal!


Three Types of Spelt Wheat

Spelt comes in three varieties, differentiated by grain size:

  • Einkorn Spelt (farro piccolo), already present in the Neolithic era.
  • Emmer Spelt (farro medio), the most commonly cultivated variety in Italy.
  • Spelt Wheat (farro grande), best suited for Northern European soils.

Regardless of the type, spelt is incredibly versatile. Whole grains are a key ingredient in soups and cereal salads, while spelt flour is used to make bread, pasta, and biscuits.

Key Characteristics of Spelt Wheat

  • High Protein Content: Contains all essential amino acids and is less allergenic compared to wheat.
  • Low Fat Content: Its low calorie count makes it ideal for low-calorie diets and those looking to maintain a healthy weight.
  • Rich in Fiber: Particularly in its whole-grain form, spelt helps detoxify the body and provides essential minerals.

Spelt offers exceptional health benefits, as noted even by Saint Hildegard of Bingen, who described it as a "universal medicine":

  • Low Glycemic Index: Helps regulate blood sugar, making it ideal for individuals with type 2 diabetes or insulin resistance.
  • Cardiovascular Support: The iron and phosphorus in spelt support red blood cells, while its nutrients enhance vascular elasticity, benefiting those with anemia.
  • Cholesterol Reduction: Fitoestrogens and niacin (vitamin B3) help lower LDL cholesterol and reduce platelet aggregation.
  • Electrolyte Balance: Provides sodium and potassium to maintain cellular hydration and regulate blood pressure.
  • Bone and Muscle Health: Magnesium and zinc prevent osteoporosis, maintain healthy muscles, and support the nervous system.
  • Migraine Relief: Contains riboflavin (vitamin B2), which helps alleviate chronic headaches.
  • Digestive Health: Rich in both soluble and insoluble fibers, spelt improves digestion, prevents constipation, and soothes intestinal inflammation.
  • Prebiotic Effect: Promotes the growth of beneficial gut bacteria, enhancing microbiota quality and intestinal flora balance.
  • Hormonal Balance: Rich in estrogens, spelt helps alleviate menopause symptoms by countering hormonal decline.
  • Antioxidant Properties: High in phytic acid and lignans, it combats free radicals, reducing premature aging and cancer risks (notably breast and prostate cancer).
  • Mood Enhancement: Contains tryptophan, an amino acid that promotes relaxation and a positive mood.

    • Spelt Bread Premix


While spelt has numerous benefits, there are a couple of considerations:

  • Gluten Content: Though lower than wheat, spelt contains gluten and is unsuitable for those with celiac disease or gluten intolerance.
  • Laxative Properties: Its high fiber content may worsen symptoms for individuals with colitis or inflammatory bowel diseases.