Add spelled to your breakfast for more health

Spelled is a cereal that has gained authority in recent months, and we are not surprised at all. Spelled is considerably healthier than classic wheat, and now we will understand why we say this. It should be taken 100% whole, instead of refined, but for this you will have to be smart and know how to read the labels of the products, otherwise we will not get all the benefits of this rich cereal.

A very nutritious cereal that has been used for centuries and has now gained popularity, especially among healthy diets where whole foods are prioritized. Even so, it is not a good idea to take spelled if we are within the groups that we name in the contraindications section.

What is spelled?

It is a cereal very similar to traditional wheat. The funny thing is that it is estimated that spelled was already cultivated more than 7,000 years ago, however, it has never had as much relevance as wheat.

The good thing about this cereal, compared to traditional wheat, is that spelled has better nutritional values , that is, it is more complete and more nutritious, with wheat being lower in quality and nutritional value.

Over the years, spelled has not undergone as many genetic modifications as it has happened to wheat. The latter has been genetically modified to suit the food industry. Hence, it is of poorer quality and more nutrient-rich than our main cereal today.

In the Middle Ages this cereal was the one consumed by the upper classes of society, while wheat remained for the lower class, as well as rye and barley. The curious thing about this story is that before the 19th century, spelled cultivation had a boom in Galicia and Asturias, although afterwards the cultivation collapsed. The success was due to the resistance of this cereal against the inclement weather of northern Spain.

Despite how unknown this brown grain is, it is one of the best tolerated by our body, although if we are celiac, we have bad news. If we are only intolerant to gluten, then we can eat it, but we will explain that in the section on contraindications or adverse effects of consuming spelled in our day to day.

Pan de espelta integral

Nutritional values

The interesting thing about spelled is its nutritional value, since its appearance does not matter too much. We normally consume spelled in the form of flour. Here we want to explain something important and that is that before choosing a product made with spelled or flour from this cereal, we have to make sure that it is 100% whole.

Only then will we obtain all the benefits of the grain, otherwise, if it is a refined cereal, it has lost almost all the proteins, vitamins and minerals and mainly the carbohydrates remain.

This makes it a high calorie product. We do not trust the packaging where it says “integral”, since the advertising regulations in Spain allow us to indicate that a product is integral if it contains at least 5% of that cereal or integral flour.

100 grams of spelled provide 336 kilocalories, about 70 grams of carbohydrates, 6.82 grams of sugars, almost 11 grams of fiber, 14.60 grams of protein and 11% is water. On the other hand, we have minerals and several very important vitamins that we are going to discover now.

On the one hand, we have vitamin A, K, B3, B5 and B9. And on the other hand, we have minerals such as calcium, iron, phosphorus, magnesium, potassium, sodium, zinc, selenium, and manganese. We have to stop a bit, because if we consume 100 grams of this cereal, we obtain almost 150% of the manganese that an adult needs per day. An excess of this mineral has certain consequences such as vomiting, dizziness, headaches, etc.

Benefits of this cereal

This currently famous cereal has many benefits and we are going to comment on the main ones and those that are supported by scientific studies.

More energy

This cereal gives us more energy than wheat, making us able to face the school day or work day. This is why breakfasts with spelled bread have become so popular. Above all, if it is whole grain spelled, which is the whole grain and on top of that it has greater satiety , preventing us from snacking between meals and sitting fuller for longer.

Spelled is focused on people who make great physical efforts or for those who suffer from a certain weakness due to a mental disorder or physical problem. It is good to fight insomnia and we can reduce the hateful migraines.

Counteracts constipation and obesity

It is a low-fat cereal with satiating power, this means that we can consume it at almost any time and then we will feel full for much longer than if it were normal wheat. Thanks to its almost 12 grams of fiber, we can put an end to constipation processes and regulate our intestinal transit.

By going to the bathroom more frequently, we cleanse the body of unnecessary toxins and fats, apart from regulating blood sugar. This is why it is suitable for people with obesity. In addition, thanks to its fiber, the chances of colon cancer are also reduced, since we release the intestines continuously.

Pan con harina de espelta

Prevents cardiovascular problems

By cleaning the blood and the body, it is capable of decongesting the veins and arteries, lowering the levels of bad cholesterol, and, therefore, reducing blood pressure and the possibility of suffering from heart or cerebrovascular diseases.

By helping the purification of the blood, it improves its coagulation and its flow, reducing the effort of the heart and reaching every corner of our body better and cleaner.

Indicated for people with diabetes

This benefit is related to fiber, and is that regular fiber consumption helps reduce blood sugar levels. Not only that, but if it is 100% whole spelled , its sugars are slowly absorbed so they will not create glucose peaks in the body.

Hence, this type of cereal, as well as its flour, are as suitable for healthy people as for diabetics. Being a low glycemic index food it is beneficial for everyone.

Spelled contraindications

Among the most important contraindications is the fact that it is a cereal with gluten, so it is not suitable for celiacs, however, it is for intolerant ones. So if you eat it a few times a week, there should be no serious consequences.

This same gluten content is also not suitable for Crohn’s or irritable bowel patients . What’s more, excessive consumption of spelled can lead to severe headaches and muscle aches.

Another adverse effect from the consumption of spelled is that this cereal has phytic acid, and that prevents the body from absorbing zinc and iron. A priori it may seem silly, since the body can get it with other foods, and it is the body, but zinc and iron are essential in vegetarian and vegan diets.