Spelt
Overview
Spelt is an ancient wheat variety providing high asparagine and fiber, making it ideal for sourdough bread with optimized Maillard reaction products (MRPs).
Within the BRAIN Diet framework, whole Spelt Flour has high asparagine + fibre; substrate for Maillard; better MRPs than white flour - ↑ Melanoidin precursors; ↑ antioxidant MRPs.
Food Context
Synergies
- Part of functional bread strategy
Preparation
- Best used in sourdough fermentation
- Higher nutrient content than refined wheat
- Supports optimized MRP formation
Essential Amino Acid Profile
Spelt provides a useful plant protein source but are not a complete protein.
Notable amino acids:
- Methionine (relatively higher than in legumes)
Limiting amino acids:
- Lysine (typical of grains)
Protein pairing strategy:
Grains such as spelt are relatively higher in methionine but lysine-limited. Combining with legumes (e.g. lentils, chickpeas) creates a more balanced essential amino acid profile.
Recipes
Nutrient Tables (per 100 g)
Selected food and preparation: Spelt, uncooked. per 100 g edible portion.
Core nutrients
| Nutrient | Amount per 100 g | % reference intake per 100 g |
|---|---|---|
| Energy | 338 kcal | — |
| Protein | 14.6 g | — |
| Total fat | 2.4 g | — |
| Saturated fat | 0.4 g | — |
| Carbohydrates | 70.2 g | — |
| Sugars | 6.8 g | — |
| Fibre | 10.7 g | — |
Key vitamins and minerals
Vitamins and minerals supplying at least 10% of an adult reference intake per 100 g, derived from the composition panel.
| Nutrient | Amount per 100 g | % reference intake per 100 g |
|---|---|---|
| Iron | 4.4 mg | 24.7% |
| Zinc | 3.3 mg | 29.8% |
| Magnesium | 136 mg | 32.4% |
| Phosphorus | 401 mg | 57.3% |
| Manganese | 3 mg | 129.7% |
| Selenium | 11.7 µg | 21.3% |
| Potassium | 388 mg | 11.4% |
| Copper | 0.5 mg | 56.8% |
| Folate | 45 µg | 11.3% |
| Vitamin B6 | 0.2 mg | 17.7% |
| Vitamin B1 | 0.4 mg | 30.3% |
| Vitamin B3 | 6.8 mg | 42.8% |
| Vitamin B5 | 1.1 mg | 21.4% |