The health benefits of Spelt is such that it helps in improving the digestive health, lowers the level of cholesterol, improves blood circulation, helps in hormonal regulation and creation, maintains bone health, helps in growth and development, helps in maintaining a healthy immune system, controls diabetes, helps patients with migraine headache, helps in preventing atherosclerosis & cardiovascular diseases, prevents development of gallstones and prevents breast cancer.
Spelt is a variety of grain or cereal that is closely related to wheat. In fact, spelt likely developed from a hybridization of emmer wheat and wild goat-grass. It is closely related to normal “bread” wheat, but the popularity of bread wheat soon made spelt obsolete, which is why it is considered as a “relict” crop. However, it is making a comeback as a health food, particularly in Spain, the United Kingdom, and other parts of Europe. It is actually packed with nutrients, vitamins, minerals, and essential organic compounds that other cereals and forms of wheat don’t contain, which might explain the renewed interest in spelt. The scientific name of this ancient food staple is Triticum spelta, but it is more commonly known as hulled wheat or dinkel wheat.
One cup of cooked spelt flour has about 246 calories of energy, 2 grams of fat, zero cholesterol, 10 milligrams of sodium, 51 grams of carbohydrate, 8 grams of dietary fibre, 11 grams of protein, 5 milligrams of niacin, 0.2 milligrams of thiamine, 0.2 milligrams of vitamin B6, 25 micrograms of folate, 0.5 milligrams of vitamin E, 2.1 milligrams of manganese, 291 milligrams of phosphorus, 95 milligrams of magnesium, 0.4 milligrams of copper, 3 milligrams of iron, 2 milligrams of zinc, 8 micrograms of selenium, 277 milligrams of potassium and 19 milligrams calcium.
The very high-content of fibre in spelt implies that it facilitates healthy digestion in a major way. Dietary fibre helps to bulk up the stool and move food from the digestive system, accelerating the absorption of nutrition and assists to control situations like constipation, bloating, cramping, excessive gas, diarrhoea and much more severe intestinal issues just like ulcers. Spelt has the greatest dietary fibre contents than the other wheat varieties.
Dietary fibre features another important role within the body, which is to assist decrease in the amount of dangerous cholesterol within the body. Dietary fibre can communicate with the cholesterol uptake processes as well as prevent the absorption of cholesterol from food. In reality, it may specifically target LDL cholesterol and also eliminate it from the body to manage a healthy balance of fatty acids within the body.
The high amounts of iron and copper in spelt mix to considerably boost circulation of blood. Iron and copper are crucial in order to obtain red blood cells, and when RBC production is up, there is certainly increased blood circulation through the entire body, which suggests additional oxygenation to organs and tissues, increased healing, boosted energy levels, along with a more functional metabolism. Increased circulation may even enhance hair growth and the iron content on the other hand helps the body prevent becoming anaemic.
Niacin is among the important vitamins that can be found in considerable amounts in spelt. Niacin performs a vital role in the adrenal glands within the body, especially in the manufacture of sex hormones. The endocrine system is really a delicate and hugely important factor for our health and general functioning, therefore maintaining healthy niacin levels with the addition of spelt in a person’s diet is highly recommendable.
Spelt comes with a remarkable range of important minerals which are essential for bone health. This includes zinc, magnesium, copper, phosphorous, and selenium. These types of minerals contribute to the formation of bone tissue and also by enhancing the levels of these minerals within the body, it is possible to actively avoid osteoporosis along with other age-related problems that weaken or degrade the bones within the body.
The high amounts of phosphorous, combined with remarkable content of protein in spelt makes it extremely important for the development and growth of new tissues, blood vessels, muscles, bones, and organs. Phosphorous is among the important elements behind creating new proteins as well as making DNA to create new cells. The proteins which are received straight from spelt could be broken down into their composite amino acids and after that can be re-formed for use within the body for pretty much every essential body processes.
Thiamine is recognized to considerably enhance body’s immune system as well as stimulate its defensive mechanisms, whilst reducing psychological anxiety and stress. Spelt is probably the few cereals that may contain a substantial level of the vitamin-B.
Even though simple sugars and carbohydrates are recognized to be hazardous for diabetic patients, the high fibre content in spelt can combat the effects of diabetes and help to manage the release as well as the breakdown of simple sugars into glucose. By controlling the release of insulin and glucose within the body, it helps to manage diabetes for individuals who already have problems with the condition, or even prevent more people from developing it.
Consuming foods along with Riboflavin like spelt and other products of spelt is shown to decrease the regularity of migraine attacks. Consuming as little as two ounces of bread or any other baked good made out of whole grain spelt will gives about 76.5% of the daily requirement for Riboflavin.
Atherosclerosis is the hardening of the arteries caused by high levels of bad cholesterol that also plays a role in cardiovascular disease. Niacin can help to eliminate the total cholesterol levels. Consuming spelt can improve Niacin intake in the body. Niacin may also help to decrease the development of blood clots. Moreover, the fibre present in spelt can help to eliminate the total as well as the LDL cholesterol levels within the body. Consuming whole grains like spelt at least 6 times every week is advisable for postmenopausal women with high cholesterol, high blood pressure or any other signs of cardiovascular disease. Consumption of spelt shows signs and symptoms of slowed progression of atherosclerosis.
Research says that consuming foods loaded with insoluble fibre, like spelt, might help women prevent gallstones. The insoluble fibre not only speeds up the movement of food within the intestines, but decreases the secretion of bile acids, that in extreme amounts play a role in gallstone development. The insoluble fibre additionally boosts insulin sensitivity as well as lowers triglycerides in the body.
Fibres given by whole grains offer the most defence against breast cancer. Pre-menopausal women consuming the most whole grain fibre had about 41% reduced chances of developing breast cancer, than others with the lowest whole grain fibre intake.
Spelt has a wide variety of uses. Spelt flour can substitute for modern ‘common’ wheat flour to make breads, pasta, cookies, crackers, cakes, muffins, cereals, pancakes and waffles. In addition to spelt flour, spelt is also available in its de-hulled, whole grain form (often referred to as spelt berries or dinkel berries), which can be prepared and enjoyed like rice.
Spelt contains gluten, which may cause problem for people having celiac disease. Celiac disease is a serious digestive disorder that is increasing around the world. It’s also known as celiac sprue, nontropical sprue and gluten-sensitive enteropathy, and is sometimes triggered or activated by childbirth, pregnancy, severe emotional stress, surgery or a viral infection. In some studies when spelt flour was investigated for its toxicity on celiac disease patients, the results suggested that spelt is a celiac-toxic cereal and needs to be avoided. Excess consumption of spelt can also cause diarrhoea, bloating, abdominal pain, irritability, skin rash, muscle cramps, joint pain, upset stomach, or weakness and fatigue.
Spelt is around 9000 years old. There are certain proofs that spelt grains were grown by ancient cultures both in Europe and also the Middle East 1000’s of years ago. It is pointed out in the Old Testament as well as in numerous Roman texts. Carbonated grains of spelt have been discovered all through Europe which includes Britain, in lots of Stone Age excavations. Its level of popularity remained prevalent, particularly in Eastern Europe, till the end of the 19th century. German records of one region, dated 1850, demonstrated that 94% of the cereal acreage was producing spelt and just 5% producing bread wheat. The rapid fall from favour of spelt was shown by rapid improvements in modern farming. Once mixed harvesters were introduced that could harvest common bread wheat in one process it might have no longer been so attractive for farmers to continue to grow spelt. This is due to every individual grain of spelt unlike common wheat is covered by the tough external husk that needs removal in the further process prior to grain could be milled into flour.
Thankfully spelt wasn’t completely lost to mankind and in the mid 1980’s it was rediscovered in Europe and it has undergone an important resurgence in lots of parts of the world ever since. Except for this to happen, particular machinery that could de-hull individual spelt grains in commercial amounts must be introduced in the chain of production to make flour. However by this stage it was realized by those taking the lead in this renaissance that the time and cost of having to do this far outweighed the benefits to both farmers and consumers of resurrecting this ancient grain.
All parents expect their child to start going to school, learn writing and learning and do well in academics. However, children with dyslexia may not be able to progress at school at the same pace as others. The good news is that there are early pointers that can help a parent to identify dyslexia in the early stages. This can be helpful in training and support the child socially to learn and socialise normally. Dyslexia is a disability that affects both spoken and written language. They have a different learning style and when supported and encouraged, instead of mocked and insulted, they can become avid readers. The following are common 10 indicators of developing dyslexia in children, in general, and at school.
10 Behavioural signs to watch for in general:
10 Behaviours to watch for at school:
As noted, these children have very inconsistent behaviour with very limited understanding of nonverbal communication. If these symptoms go on increasing as they grow, it is advisable to seek professional help so that support can be provided and the condition can be arrested at the early stages. If you wish to discuss about any specific problem, you can consult a Psychiatrist.
Allowed foods in celiac disease are:
Many healthy and delicious foods are naturally gluten-free:
It's important to make sure that they are not processed or mixed with gluten-containing grains, additives or preservatives. Many grains and starches can be part of a gluten-free diet, such as:
Always avoid these foods with celiac:
Avoid all food and drinks containing:
Avoiding wheat can be challenging because wheat products go by numerous names. Consider the many types of wheat flour on supermarket shelves — bromated, enriched, phosphated, plain and self-rising.
Here are other wheat products to avoid:
In general, avoid the following foods unless they're labeled as gluten-free or made with corn, rice, soy or other gluten-free grain:
Certain grains, such as oats, can be contaminated with wheat during growing and processing stages of production. For this reason, doctors and dietitians generally recommend avoiding oats unless they are specifically labeled gluten-free.
You should also be alert for other products that you eat or that could come in contact with your mouth that may contain gluten. These include:
Food additives, such as malt flavoring, modified food starch and others
Medications and vitamins that use gluten as a binding agent.
The paleo diet includes whole, unprocessed foods that resemble what they look like in nature.
Several studies suggest that this diet can lead to significant weight loss (without calorie counting).
A paleo diet meal plan-
Avoid these foods and ingredients:
Foods to eat on the paleo diet-
Base your diet on these real, unprocessed paleo foods.
Try to choose grass-fed, pasture raised and organic if you can afford it. If not, then just make sure to always go for the least processed option.
These are perfectly healthy in small amounts:
1. Wine: quality red wine is high in antioxidants and beneficial nutrients.
2. Dark chocolate: choose one that has 70% or higher cocoa content. Quality dark chocolate is very nutritious and extremely healthy.
What to drink when you’re thirsty -
Glass of water
A sample paleo menu for one week -
1. Breakfast: eggs and vegetables, fried in coconut oil. One piece of fruit.
2. Lunch: chicken salad, with olive oil. Handful of nuts.
3. Dinner: burgers (no bun), fried in butter, with vegetables and some salsa.
If you are looking for an ideal, healthy diet which will help in improving your GI’s or general symptoms, you should opt for an elimination diet. It is an effective dietary approach, which is useful for addressing individual needs along with certain benefits for everyone who undertakes the diet. This diet is especially useful if you suffer from food sensitivities. In the elimination diet, certain food items are eliminated from your diet for a certain period of time. They are slowly reintroduced in your diet after a span of three to four weeks. You should be as restrictive as possible for the diet to produce effective results.
In a good elimination diet, you should cut off food items such as gluten, soy, eggs, dairy, corn, beef, chicken, pork, beans, lentils, citrus fruits, nuts, coffee and several nightshade vegetables. Your diet should primarily compose of rice, meat such as turkey, lamb, or fish, several fruits and vegetables. Food items to include and exclude as part of an elimination diet
Here is a list of the various types of food items, some of which need to be avoided and excluded during an elimination diet:
In case of sweeteners, you should use stevia if required. Avoid using honey, maple syrup, corn syrup, desserts, high fructose corn syrups and white or brown sugar. If you wish to discuss about any specific problem, you can consult a Dietitian/Nutritionist.
Top 10 Tips for a Gluten-Free Diet
Coeliac disease is a lifelong, serious autoimmune disease caused by the immune system reacting to gluten - a protein found in wheat, barley and rye. The only treatment for the condition is a strict gluten-free diet for life.
For those newly diagnosed with the condition, the prospect of a strict gluten-free diet may seem daunting at first; but armed with the right knowledge, the gluten-free diet can be relatively easy to adapt to.
1. Get used to reading food labels when you shop.
All packaged food in the uk and the eu is covered by a law on allergen labelling, meaning you can tell whether or not a product is suitable for a gluten-free diet by reading the ingredients list. If a cereal containing gluten has been used as an ingredient in the product, it must be listed in the ingredients list (no matter how little is used).
The specific grain will be listed, so look out for mentions of wheat, rye, barley, oats, spelt, kamut or any other grain which has been made through breeding these together as these all contain gluten. Often, these ingredients will be highlighted in bold.
2. Use gluten-free substitutes in place of gluten-containing foods
Pasta, bread and crackers all contain gluten, but that doesn’t mean you can’t still enjoy these foods in your diet. Instead, switch to gluten-free alternatives of your favourite foods, which you will find in most supermarkets and health food stores. Gluten-free substitute foods include pasta, bread, crackers, bread rolls, cereals and more. Those medically diagnosed with coeliac disease can receive some gluten-free staple food on prescription from the nhs.
3. Remember lots of foods are naturally gluten-free
Fresh fruit and vegetables, meat, poultry, fish, cheese and eggs are naturally gluten-free, so use these as the basis to your meals.
4. Enjoy naturally gluten-free grains and cereals.
The gluten-free diet doesn’t mean that all grains and cereals are off the menu. Quinoa, teff, amaranth, polenta, buckwheat, corn, millet and tapioca are just some of the naturally gluten-free grains which can be included in the diet. Just check the labels to make sure you are using uncontaminated versions. Try swapping traditional breadcrumbs for polenta crumbs, opt for gluten-free buckwheat or rice noodles and pasta and try baking with quinoa for gluten-free alternatives.
5. Know which alcohol to avoid
Gluten-free alcohol includes cider, wine, sherry, spirits, port and liqueurs, but remember that beer, lagers, stouts and ales contain varying amounts of gluten and are not suitable for a gluten-free diet. Gluten-free beers are available in some supermarkets and restaurants, but make sure you only drink those that are labelled in this way.
6. Remember you can still enjoy meals out with family and friends
Being on a gluten-free diet doesn’t mean that you can’t eat out – check out coeliac uk’s online venue guide to see where you can eat out gluten-free.
7. Be aware of cross contamination
Even a tiny bit of gluten can be enough to cause symptoms for someone with coeliac disease, so make sure you minimise the risk of cross contamination with gluten-containing foods. Do this by washing down kitchen surfaces before use, using separate butters, spreads and jams to minimise the spread of crumbs and invest in some toaster bags to keep your gluten-free bread separate.
8. Avoid sauces containing gluten
Lots of pasta sauces, gravies, stocks and condiments contain wheat flour, and therefore gluten, so ensure you read the label and exclude anything that isn’t suitable. Instead, try making your own pasta sauces and gravies using cornflour, arrowroot or potato starch to thicken them for a gluten-free option.
9. Experiment in the kitchen flour
Finding the right gluten-free substitute for your usual gluten-containing ingredients is a matter of personal taste, so spend time in the kitchen getting used to gluten-free flours and baking aids.
10. Remember, gluten-free meals can be just as delicious and healthy too
Once diagnosed with coeliac disease, you can start to make positive changes to your diet to improve your health. Join coeliac uk for support to help you adjust, which includes a food and drink directory listing products to help you get started in the kitchen.