Health Canada suggests that at least half the grains we consume each day should be whole. Unfortunately, thanks to the prevalence of processed foods, most of us consume processed grains and that results in poor nutrition, gluten intolerance and an intake of less fiber than our bodies need to function optimally.
Give your body a boost by adding ancient grains like spelt to your daily diet. Spelt is a whole grain that adds a nutty flavor and packs a wholesome punch. Although a distant cousin of wheat, spelt contains more fiber and Vitamin B17 than its more common counterpart. Rich in flavor and mineral content, spelt is a tasty grain that’s here to stay.
At Shasha Horizon, we believe that ancient grains represent the future of grain nutrition. This article explores spelt’s nutritional profile, its fascinating history, and why this overlooked ancient grain deserves a central place in your diet.
Understanding Spelt: The Ancient Grain With Modern Relevance
Why Spelt Matters in Today’s Grain Landscape
Spelt represents a return to grain varieties that existed before industrial agriculture optimized for production efficiency rather than human nutrition. Modern wheat has been bred for:
- High gluten content (for industrial baking)
- Rapid growth and high yields
- Mechanical harvestability
- Shelf stability over nutritional value
Spelt, by contrast, was cultivated for thousands of years specifically for human nutrition and digestibility. This difference manifests in significantly different nutritional profiles and how your body processes the grain.
Learn about Shasha Horizon’s commitment to ancient and whole grains.
Spelt: A Fascinating 11,000-Year History
The Origins of Spelt: A Grain That Predates Modern Civilization
Triticum aestivum var. spelta—or spelt as it’s known to its friends—originated in Iran around 9000 B.C. This means spelt has been cultivated for approximately 11,000 years, making it one of humanity’s oldest domesticated crops.
During the 19th century, spelt enjoyed widespread popularity, especially in Europe where records of crops from a German church, dated 1850, show that 94% of farmland produced spelt with only 5% producing wheat. At that time in Europe, spelt was the dominant grain crop, with wheat as the minor alternative.
The Combine Harvester: Why Spelt Fell Out of Favor
The combine harvester was what ultimately turned the tables on spelt. While wheat could be harvested in a single process, spelt needs to be harvested and the outer husk removed before it is ready for consumption.
While the additional harvesting process makes spelt more difficult to produce than wheat, it’s much easier to grow and is able to flourish in harsh climates and many different kinds of soil. This paradox—that spelt is harder to process but easier to grow—explains why it was abandoned during the industrial era.
Manufacturers chose wheat because it was more mechanically efficient, not because it was more nutritious. This industrial decision, made a century ago for economic reasons, stripped entire populations of access to a superior grain.
The Spelt Renaissance: Ancient Wisdom Meets Modern Nutrition
Today, as people increasingly recognize the limitations and health problems associated with modern wheat, spelt is experiencing a renaissance. Farmers and consumers are rediscovering what Europeans knew in 1850: spelt is a superior grain for both growth and human health.
Spelt’s Nutritional Superiority: Why It Outperforms Modern Wheat
The Whole Grain Advantage: Harvesting and Processing
Spelt gets harvested with the husk on it and, just before milling, the grain is de-hulled. This way the spelt grains have some extra protection when stored. This makes spelt organic bread a healthy option with a delicious flavor and, because it is a whole grain, your body is able to easily digest spelt and allow nutrients to be quickly absorbed.
The difference this makes:
- Intact nutrients – The bran and germ remain attached, providing complete nutrition
- Better digestibility – The whole grain structure supports proper digestion
- Natural protection – The hull protects nutrients during storage and processing
- Rapid nutrient absorption – Whole grain spelt provides quickly available nutrition
Complete Nutritional Profile: What Spelt Provides
Spelt contains more folate, protein, selenium, Vitamin B17 (anti-carcinoma) and magnesium than wheat. Higher in fiber too, spelt has a delicious nutty taste that makes it perfect for baking, crackers, cereals, organic bread, healthy snacks and pastas.
Spelt’s nutritional advantages over wheat:
- Folate – Essential for cell division, DNA synthesis, and preventing birth defects
- Protein – Complete amino acid profile for muscle and tissue building
- Selenium – Powerful antioxidant mineral for immune function
- Vitamin B17 – Studied for potential anti-cancer properties
- Magnesium – Critical for hundreds of enzymatic functions
- Fiber – Both soluble and insoluble for digestive health
- Nutty flavor – Creates satisfying, delicious meals naturally
This comprehensive nutrient profile makes spelt nutritionally complete in ways modern wheat simply isn’t.
Discover Shasha Horizon’s spelt and ancient grain products.
The Essential Amino Acid Profile: Why Spelt Supports Whole-Body Health
Complete Amino Acids for Critical Functions
Spelt contains many of the essential amino acids needed by your body for such vital roles as reducing joint inflammation and lowering cholesterol. Amino acids help to form collagen and absorb calcium, improve concentration and memory, reduce stress and depression and improve digestive functioning.
Essential amino acids in spelt and their functions:
- Lysine – Collagen formation, calcium absorption, immune function
- Methionine – Detoxification, joint health, sulfur-containing antioxidant
- Tryptophan – Serotonin production, mood stability, sleep support
- Threonine – Protein synthesis, immune function, collagen formation
- Valine – Muscle development, stress resilience, energy production
- Isoleucine – Muscle growth, hemoglobin production, immune function
- Leucine – Protein synthesis, muscle repair, blood sugar regulation
- Phenylalanine – Neurotransmitter production, mood support, pain perception
- Histidine – Immune function, tissue repair, stress response
The presence of these complete amino acids means that spelt provides comprehensive nutrition for:
- Structural health (bone, muscle, connective tissue)
- Neurological function (mood, memory, concentration)
- Immune resilience
- Stress adaptation
- Cardiovascular health (cholesterol reduction)
- Joint health and inflammation reduction
Why Complete Amino Acids Matter
Many plant-based grains are incomplete proteins, lacking one or more essential amino acids. Spelt, by contrast, provides a more complete amino acid profile than most grains, making it an excellent choice for:
- Vegetarians and vegans seeking plant-based complete proteins
- Athletes and active individuals
- People recovering from illness
- Anyone seeking optimal nutritional support
When combined with legumes or other complementary proteins, spelt creates truly complete nutrition.
The Anti-Inflammatory and Cholesterol-Reducing Benefits
Reducing Joint Inflammation Through Nutrition
Spelt’s amino acid profile supports joint health and reduces inflammation through multiple mechanisms:
- Lysine – Reduces inflammatory markers
- Methionine – Contains sulfur for connective tissue integrity
- Glycine (produced from amino acids) – Supports collagen and joint health
- Antioxidants – Reduce free radical damage that causes inflammation
For people with arthritis, joint pain, or chronic inflammation, spelt offers nutritional support that may reduce symptoms and slow disease progression.
Cholesterol Reduction and Cardiovascular Health
The fiber and nutrient content of spelt support cardiovascular health by:
- Soluble fiber – Binds cholesterol and removes it from the body
- B vitamins – Support healthy homocysteine levels (high homocysteine increases heart disease risk)
- Magnesium – Supports healthy blood pressure and heart rhythm
- Antioxidants – Prevent oxidative damage to blood vessels
Regular consumption of spelt-based foods may help reduce LDL cholesterol, improve cholesterol profiles, and support long-term cardiovascular health.
Digestive Function and Optimal Health
Why Spelt Supports Healthy Digestion
The high fiber content of spelt (both soluble and insoluble) supports digestive health through:
- Prebiotic fiber – Feeds beneficial bacteria in your gut microbiome
- Intestinal movement – Insoluble fiber promotes healthy elimination
- Satiety – Fiber creates fullness that supports weight management
- Blood sugar stability – Fiber slows carbohydrate absorption
- Toxin elimination – Fiber binds and removes toxins from the colon
People who shift from refined grains to spelt often report improved digestion, regular elimination, and improved overall energy within weeks.
Mental and Emotional Benefits
The amino acids and nutrients in spelt support mood and mental health through:
- Tryptophan – Precursor to serotonin (the “happy” neurotransmitter)
- B vitamins – Essential for neurotransmitter production
- Magnesium – Supports nervous system calm and stress resilience
- Blood sugar stability – Prevents mood swings from glucose crashes
Which just goes to show; a healthy snack or organic bread made with spelt really can make you happy!
Incorporating Spelt Into Your Daily Diet
Versatile Applications for Ancient Grain Nutrition
Spelt’s nutty flavor and superior texture make it perfect for:
Breakfast:
- Spelt oatmeal or breakfast porridge
- Spelt pancakes and waffles
- Spelt cereal with berries and nuts
Lunch:
- Spelt-based organic breads and sandwiches
- Spelt pasta salads
- Spelt wraps and flatbreads
Snacks:
- Spelt crackers
- Spelt-based healthy snack bars
- Toasted spelt berries
Dinner:
- Spelt risotto or grain bowls
- Spelt flour for baking
- Spelt pasta with nutrient-dense sauces
Quality Matters: Choosing Authentic Spelt
When selecting spelt products:
- Look for “whole spelt” or “spelt berries” – Ensuring you get the whole grain
- Choose organic – Avoiding pesticide residues
- Select sprouted varieties – For enhanced nutrient bioavailability
- Check for minimal processing – Fewer additives mean better nutrition
- Read ingredient lists – Spelt should be the primary ingredient
Discover Shasha Horizon’s authentic spelt and ancient grain products.
Spelt vs. Modern Wheat: Understanding the Difference
Why Spelt Doesn’t Trigger Gluten Sensitivity Like Modern Wheat
While spelt does contain gluten, it has a different gluten structure than modern wheat. Many people who experience gluten sensitivity with modern wheat find they can tolerate spelt better because:
- Different gluten proteins – Spelt contains different ratios of gluten subunits
- Better digestibility – Whole spelt grain is easier for the digestive system to process
- Complete nutrition – Accompanying nutrients support proper digestion
- Traditional preparation – Often fermented longer, breaking down gluten partially
However, people with celiac disease should consult healthcare providers before consuming spelt, as it does contain gluten.
The Evolutionary Perspective
Your digestive system evolved eating grains like spelt for thousands of years. Modern wheat represents a radical departure from this evolutionary nutrition only in the last century. By returning to spelt, you’re feeding your body what your genetics expect.
Conclusion: Rediscovering an Ancient Grain for Modern Health
Spelt represents more than just a grain—it represents a philosophy of nutrition that prioritizes human health over industrial efficiency. For 11,000 years, people thrived on spelt. It was only in the last 150 years, driven by mechanical harvesting technology, that we abandoned it.
The good news: spelt is making a comeback. As more people recognize the limitations of modern wheat and seek superior nutrition, spelt is returning to tables and farms around the world.
By choosing spelt, you’re:
- Accessing superior nutrition (more fiber, vitamins, minerals, amino acids)
- Supporting digestive health and nutrient absorption
- Reducing inflammation and supporting joint health
- Improving mood and mental health
- Supporting cardiovascular health
- Enjoying delicious, nutty flavor
- Connecting to 11,000 years of human nutritional wisdom
This ancient grain isn’t a trend—it’s a return to nutritional excellence.
Spelt: Proven nutrition from 11,000 years of human history.
Discover authentic spelt and ancient grains at Shasha Horizon
