Spelt Nutrition

Spelt Nutrition: What Happens When You Mill Spelt Into Flour?

Milling spelt into flour changes how it behaves in baking — and how your body experiences it — especially when you mill it fresh at home. While spelt flour is often discussed as a “healthier wheat,” the biggest nutritional difference comes down to how it’s milled and how fresh it is.

Let’s break down what spelt actually offers nutritionally — and why fresh-milled spelt flour matters.

Nutritional Benefits of Spelt Flour

1. Naturally Higher Protein Than Many Grains

Spelt typically contains 10–15% protein, making it higher than many modern wheat flours. This contributes to satiety, blood sugar balance, and structure in baked goods — even though it's gluten behaves differently than modern wheat.

2. Meaningful Fiber — Especially When Fresh-Milled

Whole grain spelt contains both insoluble and soluble fiber, which supports:

• Digestive health

• Slower carbohydrate absorption

• More stable energy levels

Store-bought spelt flour often loses much of this benefit due to bran and germ removal. Fresh-milled spelt keeps it intact.

3. Rich in B Vitamins and Minerals

Spelt is a strong source of:

• B vitamins (thiamine, niacin) for energy metabolism

• Magnesium for muscle and nerve function

• Phosphorus & manganese for bone health and enzyme activity

These nutrients are most intact when the grain is milled and used fresh.

4. Different Gluten Structure (But Still Gluten)

Spelt contains gluten — but its structure is more fragile and extensible than modern wheat. Some people with mild sensitivities tolerate spelt better, though it is not safe for celiac disease.

Digestibility varies from person to person, especially depending on fermentation time and preparation.

5. Flavor That Encourages Whole-Grain Baking

Spelt’s mild sweetness and nutty depth make whole-grain baking more approachable. This matters nutritionally — because food you enjoy is food you actually eat consistently.

Considerations When Using Spelt Flour

1. Fresh-Milled vs Store-Bought Matters

Commercial spelt flour is often:

• Aged

• Germ removed

• Less nutrient-dense

Fresh milling preserves:

• Natural oils

• Enzymes & Polyphenos

• Fiber structure

This is where spelt truly shines.

2. Gluten Sensitivity Still Applies

Spelt is not gluten-free. While some tolerate it better, anyone with diagnosed celiac disease should avoid it entirely. Why?

Spelt still contains gliaden - the protein folks with celiac disease cannot digest, and even though the levels are lower - they are not zero.

3. Baking Behavior Is Different

Spelt gluten:

• Develops quickly

• Breaks down easily

• Requires less mixing and slightly less water

Over-mixing spelt dough can damage structure — gentler handling works best.

Ways to Use Spelt Flour in Everyday Cooking

• Baking: Bread, muffins, pancakes, cookies, quick breads

• Cooking: Thickening soups, sauces, and gravies

• From Scratch: Crackers, pasta, flat bread, and cereal blends

Spelt works beautifully alone or blended with other fresh-milled grains.

In a Nutshell

Spelt is a nutrient-dense ancient grain that offers protein, fiber, essential minerals, and a gentler gluten structure — especially when freshly milled. While store-bought spelt flour has its place, milling whole spelt berries at home preserves what makes this grain truly special.

If you’re looking for a whole-grain flour that’s flavorful, nourishing, and versatile, spelt is an excellent place to start.

Try These Spelt Recipes

• 100% Spelt Italian Bread

• Sourdough Spelt English Muffins

Where to Buy Spelt

• Great River Organics