-by “There was a time men ate grains, enjoyed good health and reached a fine old age”
Many of us now have a low-fibre and refined-flour diet that is associated with obesity, heart diseases, diabetes, and even cancer. According to researchers, a diet high in refined carbohydrates is also strongly linked to the rise in diabetes, cardiovascular diseases, and possibly cancers in the organs such as colon, breast, thyroid, and pancreas (Dietary Glycemic Index and Glycemic Load and Risk of Pancreatic Cancer: A Case-Control Study – Randi et al., 2008; Rossi et al., 2010).
Spelt is a common grain in the European tradition, particularly in Germany, where it is widely used in many grain-based foods. Though not commonly associated with herbs, spelt can prevent many diseases when consumed for the long term. St Hildegard of Bingen, the twelfth-century healer and Christian mystic, was the first person to call it a healing food. Her teachings are central to this course on Hildegard medicine, a tradition still practised by health professionals and doctors in many parts of German-speaking countries. The main nutritional medicine prescribed in the Hildegard medicine is based on spelt.
Dr Strehlow of Hildegard Clinic (Germany) told me that 80 per cent of his healing successes were associated with a change in the diet from wheat to spelt.
A meta-analysis involving seven prospective cohort studies revealed that an increased consumption of whole grains (such as spelt) every day was associated with a 21 per cent decline in the risks of cardiovascular events such as stroke (Mellen, Walsh, and Herrington, 2008).
The diets of most Asian societies are very high in refined carbohydrates, as we take lots of noodles and rice for our daily meals. We can avoid many of these diseases if we switch to whole grains such as spelt.
What is Spelt?
Spelt (Triticum spelta) is an ancient whole grain that is high in protein and has a nutty flavor. It is a type of wheat that is made from the entire grain, including bran, endosperm, germ, and all. Spelt flour is a type of whole wheat flour that is lower in protein and easier to work with than hard red wheat.
Spelt has been cultivated since around 5000 BC and was a staple food in ancient civilizations, including Mesopotamia and parts of Europe. It was popular in medieval Europe and was considered a reliable crop due to its resilience to harsh conditions. Spelt later fell out of favor with the rise of modern wheat varieties but has seen a resurgence in recent years due to its nutritional benefits and digestibility.
St. Hildegards von Bingen Utilization of Spelt
Hildegard of Bingen focused on prophylaxis and preventive measures to address ailments before they developed. Diet and nutrition played a central role in monastic medicine, and Hildegard considered spelt as an “all-purpose” food in the best sense.
She recommended spelt as suitable for almost everyone – and in any situation. In her works, such as Physica and Causae et Curae, Hildegard extensively discussed the health benefits of spelt, emphasizing its role in promoting vitality and preventing illness (Newman, 1998).
According to historian Fiona Bowie, Hildegard’s advocacy of spelt was part of her broader vision of holistic health, which combined spirituality, natural remedies, and nutrition.
Why did St. Hildegard of Bingen consider spelt a “healing food”?
St. Hildegard of Bingen described spelt as an “all-purpose” food that supports the body, mind, and soul. She believed spelt promoted vitality, was easy to digest, and suitable for almost everyone in any condition. In her works Physica and Causae et Curae, she emphasized that spelt provides good flesh, good blood, and a cheerful disposition—making it central to her preventive approach to health.
Potential Health Benefits
How does spelt compare to modern wheat or refined carbs?
Unlike refined rice and wheat, spelt, an ancient grain, has all the essential nutrients – vitamins, minerals, complex carbohydrates, unsaturated fats, and proteins – the body needs, in any of its forms, be it bread, dumplings, noodles, or flakes. The unique feature of spelt is that its vital substances are found in the inner kernel of the grain. This explains why you can take spelt in any form without losing any of its nutrients, unlike refined wheat and rice.
What are the health benefits of eating spelt regularly?
Compared to brown rice, spelt has a higher concentration of important anti-cancer nutrients, such as B vitamins (essential for cellular function), magnesium, potassium, manganese, folate, and zinc. It is also low in glycaemic load, i.e. it does not raise your blood glucose significantly to increase diabetic risk and body weight.
Strehlow (2002) also points out that spelt contains an essential natural growth factor substance – rhodanide (thiocyanate) – that is active against all inflammations, allergies, and infections. At the same time, it prevents wear and tear while enhancing immunity. Rhodanide is capable of stimulating the growth of stem cells. From stem cells the body can generate all other body cells, such as blood cells, nerve cells, and immune cells.
Therefore, spelt holds great potential in preventing cancer and other degenerative diseases. If you want to look good, healthy, and young, eat spelt regularly.
Spelt, moreover, is highly digestible and is a prebiotic (i.e. it promotes healthy bowel flora) – very important aspects of food. Hildegard of Bingen wrote the following:
Spelt is the best grain, warming, lubricating, and of high nutritional value. It is better tolerated by the body than any other grains. Spelt provides its consumer with good flesh and good blood and confers a cheerful disposition. It provides a happy mind and a joyful spirit. No matter how you eat spelt, either as bread or in other foods, it is good and easy to digest
Spelt is a type of hulled wheat, which highlights its classification and relationship to traditional wheat. Most of my clients and patients can tolerate spelt better than wheat. Spelt has excellent bioavailability and its vital nutrients can easily be absorbed by your body. Try replacing wheat, oats, or even brown rice with spelt when making bread, cereals, muffins, or cakes, and see the difference it has on your digestive system.
In fact, spelt is the perfect protein food; it is eaten by Roman soldiers and fed to racehorses. Spelt has 40 per cent more high-quality protein than wheat and all eight essential amino acids. Hence, it is beneficial to sportsmen and sportswomen.
High-quality protein is necessary for cell health and liver detoxification. I found that spelt cooked in the form of porridge or soup could be used by all kinds of patients for detoxification or fasting purposes. The spelt porridge or soup does not deplete the body of proteins and other nutrients that are necessary for the detoxification process, nor does it causes extreme swings in the blood-glucose level, in contrast to the juice fasting which is most commonly advocated in books and at slimming centres. The soluble fibre in spelt also helps to reduce the cholesterol level by interfering with its absorption.
Nutritional Value
Spelt flour is a nutrient-rich whole grain flour that offers a range of essential vitamins, minerals, and antioxidants. One cup of whole grain spelt flour contains an impressive 12 grams of protein, 3 grams of fiber, and 20 grams of carbohydrates. It is also a rich source of copper, selenium, and vitamins B1 (thiamin), along with manganese, phosphorus, potassium, and zinc.
The high dietary fiber content in spelt flour is particularly beneficial for slowing down digestion and absorption, which helps to reduce blood sugar spikes. This makes it an excellent choice for those looking to manage their blood sugar levels. Additionally, the fiber in spelt flour promotes digestive health by supporting healthy gut bacteria, making it a valuable addition to any diet focused on overall well-being.
Nutritional Content
As per the USDA, a serving size of one cup (194 grams) of cooked spelt provides approximately.
| Nutrient | Amount per 193 grams |
|---|---|
|
Calories |
246 |
|
Total Carbohydrates |
51.2 g |
|
Fiber |
7.6 g |
|
Total Fat |
1.7 g |
|
Protein |
10.7 g |
|
Cholesterol |
0 mg |
|
Sodium |
9.7 mg (0.4% DV) |
|
Manganese |
2.1 mg (91% DV) |
|
Copper |
0.4 mg (44% DV) |
|
Niacin |
4.99 mg (31% DV) |
|
Magnesium |
95.1 mg (23% DV) |
|
Phosphorus |
291 mg (23% DV) |
|
Zinc |
2.4 mg (21.8% DV) |
|
Iron |
3.2 mg (18% DV) |
|
Thiamine |
0.2 mg (17% DV) |
|
Riboflavin |
0.06 mg (4% DV) |
|
Vitamin E |
0.5 mg (3% DV) |
Digestive Benefits
Spelt flour offers several digestive benefits thanks to its high fiber content and unique nutrient profile. The fiber in spelt flour plays a crucial role in slowing down digestion and absorption, which helps to reduce blood sugar spikes. This can be particularly beneficial for individuals looking to manage their blood sugar levels and maintain a healthy weight.
Moreover, the fiber in spelt flour promotes healthy digestion by supporting the growth of healthy gut bacteria. This is essential for maintaining a balanced gut microbiome, which can have far-reaching effects on overall health. Spelt flour also contains a type of fiber called arabinoxylan, which has prebiotic properties that further support the growth of beneficial gut bacteria. This makes spelt flour an excellent choice for those looking to improve their digestive health and overall well-being.
Blood Sugar Control
Whole grain spelt flour has a moderate effect on blood sugar, ranking 30 on the glycemic index (GI). This means that it can help to slow down the release of glucose into the bloodstream, reducing the risk of blood sugar spikes. In contrast, refined spelt flour ranks higher on the GI, causing a more rapid spike in blood sugar levels.
Incorporating whole grain spelt flour into your baking can help regulate blood sugar levels and provide a feeling of fullness and satisfaction. The fiber content in spelt flour plays a significant role in slowing down the digestion and absorption of carbohydrates, which helps to maintain stable blood sugar levels. This makes whole grain spelt flour a valuable ingredient for those looking to manage their blood sugar and overall health.
Heart Health
Studies have discovered that those who ate the most whole grains were 14% less likely to have a stroke. Similarly, an analysis of over 14,000 people found the highest intakes of whole grains were associated with a 21% lower risk of heart disease, one of the leading causes of death globally. Another study has shown that those who ate the most whole grains had a 32% reduced risk of developing certain chronic conditions.
These health benefits are largely due to the rich composition of whole grains, which are packed with dietary fiber, essential vitamins and minerals, and potent antioxidants. The dietary fiber, particularly beta-glucan found in oats, contributes to lower cholesterol levels and better blood sugar control, supporting heart health and reducing the risk of type 2 diabetes.
The phytochemicals and antioxidants present in whole grains help combat oxidative stress and inflammation, further protecting against chronic diseases and promoting overall cardiovascular health.
Mental Health Benefits
Spelt flour contains a range of nutrients and compounds that can support mental health and well-being. One of the key components is tryptophan, an amino acid that helps regulate mood and reduce symptoms of depression. Tryptophan also promotes relaxation and can help reduce stress levels, contributing to a sense of calm and well-being.
Additionally, the complex carbohydrates in spelt flour can help regulate blood sugar levels, reducing the risk of mood swings and providing a feeling of fullness and satisfaction. This can help reduce cravings for unhealthy snacks, supporting a balanced diet and overall mental health. Furthermore, the fiber in spelt flour supports healthy gut bacteria, which is increasingly linked to improved mental health and well-being.
Incorporating whole grain spelt flour into your diet can offer a range of benefits for digestive health, blood sugar control, and mental well-being, making it a valuable addition to a balanced and nutritious diet.
Conclusion
Spelt’s exceptional nutritional value has rightfully earned it the title of “superfood” from St. Hildegard von Bingen. Supporting digestive health, immunity, and mental well-being, spelt is just one example of how nature’s remedies can transform health.
This article is merely an excerpt from my insightful book, From Leaf to Life: Unlock the Secrets to True Health, where you’ll find a wealth of knowledge on achieving holistic health.
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