Is Spelt Right for You? A Closer Look at its Potential Downsides
Spelt, also known as dinkel wheat, is an ancient grain related to modern wheat, rye, and barley. It has a nutty flavor and offers significant nutritional value, including being a great source of fiber, protein, and minerals like iron, magnesium, and zinc. However, despite its ancient status and health halo, it's not a perfect fit for everyone. Understanding the potential downsides is crucial for making informed dietary choices.
The Gluten Content: A Major Concern
The most significant disadvantage of spelt is that it is not gluten-free. Like wheat, spelt contains gluten, which makes it unsuitable for individuals with celiac disease or non-celiac gluten sensitivity. For people with celiac disease, consuming gluten triggers an autoimmune reaction that damages the lining of the small intestine, leading to inflammation and poor nutrient absorption. While some people with mild gluten sensitivity might tolerate spelt better than modern wheat due to a weaker gluten structure, it is still a risk and should be avoided by anyone diagnosed with a gluten-related disorder. Some studies have even found that spelt is toxic for celiac patients. A person with a wheat allergy may also be sensitive to spelt.
Digestive Issues and FODMAPs
For those who suffer from irritable bowel syndrome (IBS), spelt might exacerbate symptoms. Spelt, like modern wheat, contains Fermentable Oligosaccharides, Disaccharides, Monosaccharides, And Polyols (FODMAPs), which are short-chain carbohydrates. These can be poorly absorbed in the small intestine and fermented by gut bacteria in the large intestine, leading to gas, bloating, stomach pain, diarrhea, and constipation. While some traditional preparation methods like making sourdough bread with fermented spelt flour can reduce the FODMAP content, most modern preparations do not, and spelt may still cause issues for sensitive individuals.
Antinutrients: Phytic Acid and Lectins
Like many plant-based foods, spelt contains antinutrients, primarily phytic acid and lectins. These compounds can interfere with the body's ability to absorb essential minerals, such as iron and zinc. This might be a greater concern for vegans and vegetarians who primarily rely on plant sources for these nutrients. However, the level of phytic acid in spelt is noted to be about 40% less than in modern wheat. The good news is that traditional preparation methods, such as soaking, sprouting, and fermenting the grains, can significantly reduce the concentration of these antinutrients. Lectins are also mostly destroyed during cooking and processing.
Potential for Blood Sugar Spikes
While whole-grain spelt has a moderate glycemic index (GI) and is a good source of fiber that helps regulate blood sugar, refined spelt flour is a different story. Just like refined white wheat flour, refined spelt flour is high on the glycemic index, meaning it can cause a rapid spike in blood sugar levels. For individuals with diabetes or those monitoring blood sugar, opting for whole-grain spelt is vital. Refined spelt lacks the fiber and nutrients found in the whole grain and provides little nutritional benefit compared to its potential drawbacks.
A Comparative Look: Spelt vs. Modern Whole Wheat
| Feature | Whole Spelt | Modern Whole Wheat |
|---|---|---|
| Gluten Content | Contains gluten; different, weaker structure | Contains gluten; stronger structure |
| Best For | Many individuals seeking ancient grain alternatives; may be better tolerated by some with minor sensitivities. | Most people without gluten sensitivities |
| Fiber | Approx. 10g per 100g (whole grain) | Approx. 15g per 100g (whole grain) |
| Protein | Approx. 15g per 100g | Approx. 13g per 100g |
| Phytic Acid | Less than modern wheat | Higher than spelt |
| Preparation | Soaking and fermenting can reduce antinutrients and FODMAPs. | Similar methods apply to reduce antinutrients. |
| Who Should Avoid | Individuals with celiac disease, gluten sensitivity, IBS, or wheat allergy. | Individuals with celiac disease, gluten sensitivity, or wheat allergy. |
Potential Side Effects of Overconsumption
Even for those without specific sensitivities, consuming spelt in excess can lead to some negative symptoms, primarily linked to its high fiber content. These can include:
- Bloating and excessive gas
- Abdominal pain
- Diarrhea
- Upset stomach
Moderation is key to avoid these issues. The high fiber is beneficial for digestion but can be overwhelming for some digestive systems if consumed in large quantities.
Conclusion: Weighing the Benefits Against the Downsides
While spelt is a nutritious and flavorful ancient grain that offers a valuable source of dietary fiber, protein, and minerals, it is not without its drawbacks. The primary concerns revolve around its gluten content, which makes it off-limits for individuals with celiac disease and gluten sensitivity. Its FODMAP content can also be an issue for people with IBS, and its antinutrients can impact mineral absorption, especially in individuals with exclusively plant-based diets. However, for the majority of people, whole-grain spelt, especially when properly prepared through soaking or fermenting, can be a healthy addition to a balanced diet. As with any dietary choice, it's important to listen to your body and consult with a healthcare professional if you have underlying health concerns.
For more detailed information on specific conditions, consult reputable health resources like the American College of Allergy, Asthma & Immunology.
