What Is the Glycemic Index of Spelt?
The glycemic index (GI) is a numerical scale used to rank carbohydrates based on their effect on blood glucose levels. Foods with a low GI (55 or less) cause a slow, gradual rise in blood sugar, while those with a high GI (70 or more) cause a rapid spike. Whole spelt falls into the moderate GI category, but its refined version behaves much differently.
The Moderate GI of Whole Spelt
Unlike what many might assume, whole spelt is not a low-glycemic food. Research indicates that whole spelt products, such as whole-grain spelt bread, have a moderate glycemic index. Values typically range between 54 and 67, depending on the specific product and preparation method. For instance, a study on wholemeal spelt bread found its GI to be 63. This moderate GI is primarily due to spelt’s unique nutritional composition, particularly its high fiber and protein content, which slows down the digestion and absorption of carbohydrates.
The High GI of Refined Spelt
The most critical distinction to make is between whole spelt and refined spelt flour. When spelt is processed into a fine white flour, much of its fiber-rich outer layers (the bran) are stripped away. This refining process dramatically increases the grain's glycemic response. Studies have shown that refined spelt flour can have a high glycemic index, similar to or even higher than regular white wheat flour. This can cause a significant and rapid spike in blood sugar, making refined spelt a poor choice for those monitoring their glucose levels.
Nutritional Factors Influencing Spelt's Glycemic Impact
Spelt's ability to regulate blood sugar, even with a moderate GI, is thanks to several key nutritional properties. These elements work synergistically to provide a more gradual energy release than highly processed grains.
The Role of Fiber
Whole spelt is an excellent source of dietary fiber, with approximately 10-11 grams per 100 grams. This fiber is instrumental in slowing down the digestion process. When fiber is present, it forms a gel-like substance in the gut, which creates a physical barrier that delays the absorption of sugars into the bloodstream. This prevents the sharp blood sugar spikes that are common with low-fiber, high-GI foods. A higher intake of whole grain fiber is also strongly linked to a reduced risk of developing type 2 diabetes.
Protein and Other Nutrients
Spelt is also richer in protein than common modern wheat, containing around 14-15 grams per 100g. Protein slows gastric emptying and contributes to a feeling of fullness, which can help manage appetite and reduce the total amount of carbohydrates consumed. Additionally, spelt contains other beneficial compounds, such as alkylresorcinols and phytic acid, which may increase insulin sensitivity.
Sprouting and Sourdough
The preparation method of spelt can further impact its glycemic response. Sprouting spelt berries can make nutrients more bioavailable and reduce the glycemic response. Similarly, fermenting spelt flour into sourdough can result in a bread with a lower GI. The fermentation process breaks down some of the starches, and the presence of lactic acid can reduce the final glycemic impact. This is a great strategy for those who want to enjoy spelt bread with more stable blood sugar levels.
Spelt vs. Other Grains: A Comparative Look
To better understand where spelt stands, it helps to compare it directly with other common grains. Here is a comparison of key nutritional components that influence glycemic response.
| Feature | Whole Spelt | Refined Spelt Flour | Whole Wheat | Oats (Rolled) |
|---|---|---|---|---|
| Glycemic Index | 54-67 (Moderate) | ~93 (High) | ~70 (High) | ~55 (Low) |
| Fiber (per 100g) | ~11g | Low | ~12.2g | ~10.6g |
| Protein (per 100g) | ~15g | Moderate | ~13g | ~17g |
How to Use Spelt for Better Blood Sugar Control
- Choose Whole Spelt Products: Always opt for whole spelt berries or flour over refined white spelt flour to get the maximum fiber benefit.
- Embrace Sprouting and Sourdough: Where possible, choose breads made with sprouted spelt flour or traditional sourdough methods, as these have an even gentler impact on blood sugar.
- Practice Portion Control: Even with a moderate GI, spelt is a carbohydrate-rich food. Moderation is key, especially for individuals with diabetes.
- Combine with Other Foods: Pair spelt with healthy fats and protein, like nuts or lean meats, to further slow digestion and stabilize blood sugar levels.
- Explore Different Forms: Use spelt berries in salads, soups, or as a side dish, similar to how you would use rice or quinoa. Look for whole spelt pasta as a heartier alternative to regular pasta.
Considerations for Different Dietary Needs
While whole spelt can be a healthy addition for most, it is not suitable for everyone. As a close relative of modern wheat, spelt contains gluten and is therefore not an option for individuals with celiac disease or non-celiac gluten sensitivity. It is also high in FODMAPs, which may cause digestive issues like bloating or gas in people with irritable bowel syndrome (IBS). For those with sensitive digestive systems, alternatives like quinoa or oats may be a better choice.
Conclusion
In summary, the answer to "Is spelt grain low glycemic?" is no, but that doesn't mean it's an unhealthy option. Whole spelt possesses a moderate GI, which, when combined with its high fiber and protein content, makes it a superior choice for blood sugar management compared to refined grains like white wheat flour. The key is to choose whole spelt products and be mindful of preparation methods, such as sprouting or sourdough. For individuals seeking low-glycemic options, whole spelt can be a valuable part of a balanced diet, provided they are not sensitive to gluten or FODMAPs.
For more detailed information on glycemic index values for various foods, you can visit the University of Sydney's GI database, an authoritative resource on the subject.
Key Takeaways
Moderate Glycemic Index: Whole spelt grain is categorized as having a moderate GI, unlike truly low-GI foods. Refined vs. Whole: The GI of spelt varies dramatically with processing; refined spelt flour is high GI, while whole spelt is moderate GI. Fiber is a Regulator: Spelt’s high fiber content slows the digestion of carbohydrates, leading to a more gradual rise in blood sugar. Better than Modern Wheat: Whole spelt is nutritionally richer and has a lower GI than many modern whole wheat products, making it a better choice. Not for Everyone: Due to its gluten and FODMAP content, spelt is not suitable for those with celiac disease, gluten sensitivity, or IBS. Preparation Matters: Methods like sourdough fermentation and sprouting can help lower the glycemic response of spelt products. Portion Control is Key: As a carbohydrate-rich food, moderate consumption of spelt is advisable for blood sugar-conscious diets.
FAQs
Question: What is the specific glycemic index value for whole spelt? Answer: The glycemic index for whole spelt is generally considered moderate, typically falling in the range of 54 to 67, depending on the product and preparation.
Question: Is there a difference between the GI of spelt flour and whole spelt berries? Answer: Yes, the GI can differ significantly. Refined spelt flour has a high GI, whereas whole spelt berries or flour have a moderate GI because they contain more fiber.
Question: Can spelt be consumed by people with diabetes? Answer: Yes, whole spelt is generally considered a good choice for people with type 2 diabetes due to its moderate GI and high fiber content, which helps manage blood sugar levels. However, refined spelt products should be limited.
Question: How does spelt's GI compare to regular whole wheat? Answer: Whole spelt often has a slightly lower glycemic index than regular whole wheat. For instance, some whole spelt products are reported to have a GI around 54, while whole wheat bread can be higher, around 70.
Question: Does preparing spelt as sourdough bread affect its glycemic impact? Answer: Yes, sourdough fermentation can help lower the glycemic response of spelt bread. The fermentation process alters the starch, leading to a slower and smaller rise in blood sugar.
Question: Is spelt a good alternative to wheat for those with gluten sensitivity? Answer: No, spelt contains gluten and is not safe for individuals with celiac disease. While some people with mild gluten sensitivity might tolerate it better than modern wheat, it should be approached with caution.
Question: What about sprouted spelt? Is that lower GI? Answer: Yes, sprouted spelt often has a lower glycemic response compared to unsprouted whole spelt. The sprouting process partially breaks down starches, making it gentler on blood sugar.
Question: How does spelt's GI compare to low GI grains like oats? Answer: Rolled oats generally have a slightly lower glycemic index (around 55) than whole spelt. While both are healthy whole grains, oats may be a better option if minimizing glycemic impact is the primary goal.
