Is spelt truly healthier than wheat?

For many people, it seems crystal clear that wheat is not at all healthy. That is why they often opt for baked goods made out of spelt as being the better alternative. But is this really the case? Or are the two types of grain more similar than one might think? In this article I would like to dive a little deeper into the subject and explore whether this assumption is true.

What is spelt?

Spelt is a cereal belonging to the same genus (Triticum) as wheat. It is often referred to as an ancient wheat variety, as it is a very old type of cereal which was already cultivated over 4–5 thousand years ago. As the genus name suggests, spelt is very closely related to common soft wheat. However, one distinctive feature of spelt are its thick husks. These protect the grain from external influences, but also make processing somewhat more labour-intensive than is with wheat [2].

Which advantages does spelt allegedly have compared to wheat?

Spelt is said to have a wide variety of benefits, the most prominent one being that is better tolerated by people with gluten intolerance (or coeliac disease). Furthermore, spelt is said to contain more nutrients then wheat, which would make it a generally healthier alternative [1]. This idea that spelt is the best cereal is not a new trend. Hildegard von Bingen (1098–1179) described spelt as ‘the best of all grains’, and even though this statement dates back to the Middle Ages, it is still taken literally in many places today [3,4]. Whether it is true, however, remains to be seen.

A comparison of gluten content

The myth that spelt is better tolerated by people with celiac disease or that it has a lower gluten content than wheat is, to some extent, very persistent. Nonetheless, the latest scientific evidence clearly shows that this is just misinformation. In fact, spelt even tends to have a higher gluten content than wheat. It must be therefore strictly avoided by people with celiac disease [5]. The only difference lies in the cereal's gluten components (to put it simply), which could potentially mean that spelt is slightly better tolerated in cases of non-coeliac wheat sensitivity (NCWS). However, there is no clear scientific evidence to support this [1,3].

In short: if you have a gluten intolerance or have been diagnosed with celiac disease, neither spelt nor wheat would be a good option for you.

The nutrients 

As both types of cereal belong to the same genus, there are no great differences in their nutritional composition. Nevertheless, small discrepancies have been reported. For example, a comparison of the wholegrain varieties of the two cereals showed that spelt had the edge in terms of potassium, protein and iron content. However, wholegrain wheat had a higher fibre content, because the husk removal from spelt involves also doing away with a small portion of the outer layers. Furthermore. there was a minimal difference in calorie content with spelt being the slightly more calorie-dense option [5].

When it comes to nutrients, however, one point must be made clear. Whilst the type of grain is of little significance here, the degree of milling makes a big difference. Wholegrain varieties are always superior to refined flours regardless of the type of grain in question. They have a significantly higher fibre- and mineral content and thus a comparatively much larger positive health effect [5]. The decisive factor, therefore, is not the type of grain but whether or not it is a wholegrain product.

Conclusion: Is spelt healthier than wheat?

The belief that spelt offers more health benefits over wheat remains very widespread, thus overestimating its allergenic potential [1]. The current scientific evidence disapproves of this.

Both types of cereals contain gluten, which makes them unsuitable for people with coeliac disease. Even for those with a wheat protein allergy, spelt can cause their symptoms to spike due to its close relationship to wheat. Even though the cause of non-coeliac wheat sensitivity (NCWS) has not yet been clearly established, a theory has been proposed that spelt may be slightly better tolerated than wheat. However, there is a catch here too. A study by the University of Hohenheim compared the tolerability of various wheat and spelt breads using 24 participants with wheat sensitivity. Results showed that, for the most part, the wheat breads were better tolerated. This finding supports previous studies as well as the theory that a placebo effect may be responsible for this improved tolerability [6]. As there is no significant difference in nutrient content either, it is difficult to argue that spelt is superior to wheat. The biggest difference lies in the degree of milling. Wholegrain varieties contain significantly more fibre and micronutrients than the corresponding refined options.

Therefore it makes more sense to choose the type of cereal you fancy the most and which tastes best to you. Of course, it’s always a good idea to vary your choice so that you can enjoy the benefits and flavours of both.

Quellen:

[1]	Bundesinstitut für Risikobewertung. (2023). Auch Dinkel kann Allergien auslösen - Wissenstand der Bevölkerung zu Dinkel als Weizenart ist niedrig: Stellungnahme Nr. 001/2023 des BfR vom 13. Januar 2023 (Bewertungsstand 30. November 2020). In BfR-Stellungnahmen (Vol. 2023, Issue 1). Bundesinst. für Risikobewertung. https://doi.org/10.17590/20230113-084359
[2]	Flora Helvetica, Triticum Spelta L., infoflora.ch 2018 Website: https://www.infoflora.ch/de/flora/triticum-spelta.html
[3]	Sharin Santhiraraja-Abresch M.Sc, Weizen vs. Dinkel: Schluss mit der Gluten-Lüge, Doccheck, 2023, Website: https://www.doccheck.com/de/detail/articles/41837-weizen-vs-dinkel-schluss-mit-der-gluten-luege
[4]	Hildegard von Bingen Shop, Ist Dinkel gesünder als Weizen? Die ehrliche Antwort – mit Wissenschaft und Hildegard von Bingen, 2023, Website: https://hildegard.de/blogs/news/ist-dinkel-gesunder-als-weizen?srsltid=AfmBOopu3ZYURTy7h1osCyqmknOspf71P6xzyRr9xlR89SL4X-eh7P9e
[5]	AOK, Ist es besser, Dinkel statt Weizen zu essen?, AOK Gesundheitsmagazin, 2023, Website: https://www.aok.de/pk/magazin/ernaehrung/lebensmittel/dinkel-warum-das-urgetreide-so-gesund-ist/
[6]	Forschungskreis der Ernährungsindustrie e. V. (FEI), Untersuchung möglicher Ursachen der Nicht-Zöliakie-Weizensensitivität durch Vergleich von Dinkel- und Weizenbrotverträglichkeit am Menschen und durch Analyse von Brotinhaltsstoffen je nach Brotherstellungsverfahren, Universität Hohenheim, Institut für Ernährungsmedizin, FG Ernährungsmedizin/Prävention und Genderforschung, Bonn, 2022, file:///C:/Users/messn/Downloads/aif-20763-n.projekt.pdf