Contrary to popular belief, spelled does not refer to one type of grain, but is often used to describe three different grains:
- Einkorn: Small spelled, scientifically known as Triticum monococcum
- Spelled: Medium spelled, scientifically known as Triticum dicoccum
- Spelled: Large spelled, scientifically known as Triticum spelta
The type most commonly found in Europe is spelled. It is sold dry and prepared by cooking it in water until it is soft and chewy. Before it is cooked it has an ear similar to that of wheat, but closer to barley. The light brown grain is small in size and has a noticeable outer layer of bran.
It is an excellent cereal to alternate in the diet with popular cereals such as rice, quinoa, buckwheat and barley. It can be eaten alone or as an ingredient in dishes such as stews, salads and soups. It can also be added to fruit and eaten as muesli for breakfast.
such as magnesium (necessary for strong bones, optimal immunity, healthy nerves and muscle function, and to maintain regular heartbeat), zinc (essential for a healthy immune system and wound healing, as well as for breaking down carbohydrates during digestion) and some B vitamins, such as vitamin B3 (niacin), which helps break down and convert food into energy. It's a much healthier alternative to white rice or other refined grains.
Fifty grams of organic wholemeal spelled contain:
- Calories: 170
- Carbohydrates: 34 grams
- Fat: 1 gram
- Fiber: 5 grams
- Protein: 6 grams
- Vitamin B3 (niacin): 20% of the RDI
- Magnesium: 15% of the RDI
- Zinc: 15% of the RDI
- Iron: 4% of the RDI
It also helps regulate blood glucose levels and is linked to improved insulin sensitivity.
they include, among others, a lower risk of developing type 2 diabetes and heart disease. Fiber has also been shown to help prevent spikes in blood sugar levels and may even help reduce total and LDL cholesterol, as well as improve digestive health. First, some types of fiber may be beneficial. to the inestinal bacterial flora and prevent or resolve constipation.
Aloe supplements can also be useful to improve intestinal function.
contain a "wide range of antioxidant compounds, such as polyphenols, carotenoids, phytosterols and selenium. All three grains associated with spelled (spelled, einkorn and spelled) are excellent sources of polyphenols, carotenoids and selenium. Several studies have allowed us to ascertain that long-term consumption of diets rich in plant polyphenols may protect against diseases, including some types of cancer, heart disease, diabetes, osteoporosis and neurodegenerative diseases.it is similar to quinoa but superior to brown rice and whole wheat. When combined with other plant-based foods such as legumes, spelled offers a complete protein source. This means that it provides an adequate amount of essential amino acids that are important for health.
Studies have shown that high-protein foods help prolong the sense of satiety. This is partly due to the fact that proteins cause a reduction in hunger hormones. A 12-week study found that when 19 overweight women ate a high-protein diet they ate up to 440 fewer calories per day and lost up to 4.9 kg.
Plus, getting enough protein is essential for gaining muscle mass and providing particular heart health benefits. This is mainly due to the fact that a high-protein diet helps reduce blood pressure and LDL cholesterol, two major risk factors for heart disease.
they take about 30-40 minutes (plus overnight soaking).
Spelled is also available in different grades of bran: long, medium or broken, and is used in the preparation of salads, soups or at breakfast as a muesli or a substitute for oats or porridge.
. This means that it is not suitable for people with celiac disease. Spelled is often thought to contain lower gluten levels than modern wheat, and many people think ancient grains are safer for people with gluten-related conditions. If spelled is soaked overnight and sprouted, it is more tolerable and easier to digest for anyone sensitive to gluten.
