What is Spelt?
Spelt is an ancient whole grain that is a subtype of wheat. It has a nutty, slightly sweet flavor and can be used similarly to regular wheat flour.
Spelt contains gluten like standard wheat, but many find it easier to digest. It has become a popular health food due to its impressive nutrient profile.
Compared to modern wheat, spelt is higher in protein, fiber, vitamins and minerals. It has risen in popularity among health-conscious consumers.
Nutrition Profile
One cup of cooked spelt delivers approximately:
- 246 calories
- 8 grams fiber
- 10 grams protein
- B vitamins, zinc, copper and manganese
Benefits
Studies show spelt and other whole grains can help prevent chronic illnesses like heart disease, diabetes and cancer. Benefits include:
- Lower cholesterol and blood sugar levels
- Higher antioxidant activity
- More vitamin and mineral intake
- Healthier digestion and gut microbiome
Glycemic Index of Spelt
Definition of Glycemic Index
The glycemic index (GI) measures how quickly and how much a food boosts blood sugar levels. It ranks carbohydrates on scale of 1-100 based on their post-meal glucose response:
- Low GI: Under 55
- Moderate GI: 56-69
- High GI: Over 70
Lower GI foods produce a slower, smaller spike in blood glucose and insulin. This promotes better blood sugar control.
Spelt Glycemic Index
Whole grain spelt flour scores a glycemic index of 54 based on human trials. This gives it a low rating.
Spelt's low GI makes it a smart, nutrient-dense grain choice for those with diabetes, metabolic issues or concerns about blood sugar spikes.
Spelt and Diabetes Management
The glycemic index is a useful tool for managing diabetes and risk of chronic illnesses through diet. Research confirms low GI diets support:
- Lower average blood glucose levels
- Less glucose variability
- Better long term blood sugar control (HbA1c)
- Lower insulin demand
- Improved insulin sensitivity
Due to its low GI, eating spelt may mitigate blood glucose fluctuations and reduce insulin surges after meals in those with diabetes.
Slow Digestion
Spelt is rich in fiber and complex carbohydrates that take longer to break down into glucose molecules than refined carbs like white bread or sugar.
Its slow digestion ensures a steady, gradual release of sugar molecules into the blood rather continuous hyperglycemia risk from high GI simple carbs.
Whole Grain Benefits
Eating whole grain spelt supplies additional nutrients, antioxidants and other bioactive compounds compared to refined grains.
These plant compounds have anti-inflammatory effects and are linked with improving insulin sensitivity and other diabetes-related metabolic functions.
Cooking and Baking with Spelt
Spelt has a mild flavor and can substitute for regular wheat flour in recipes. It is easy to incorporate into a diabetic diet.
Spelt Flour Recipes
Substitute up to 30% spelt flour for regular flour in bread, pizza doughs, pasta, waffles, pancakes and baked goods. Some ways to enjoy it include:
- Spelt pizza crust
- Spelt banana muffins
- Spelt bread or bagels
- Spelt veggie pasta
- Spelt flour pancakes or waffles
Whole Spelt Berries
Cook whole or cracked spelt berries on the stovetop as you would rice or oatmeal. Enjoy it for breakfast, in pilafs, added to salads or as a hot cereal. It pairs well with fruits, nuts, Greek yogurt and milk.
Storage Tips
Store spelt flour in the freezer to retain maximum freshness and nutrients. Cooked spelt and spelt berries keep well refrigerated for 4-5 days.
The Takeaway on Spelt and Diabetes
With a low glycemic index of 54, nutrient-dense whole grain spelt is an excellent choice for those seeking to prevent and manage diabetes.
Its fiber-rich complex carbs promote steady, lasting energy rather than rapid blood sugar spikes. Spelt is tasty and versatile for meals, snacks and baked goods.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
Add Comment