Wonderful spelled: beneficial properties of cereals for weight loss and more

What is spelled

Content:

• What is spelled
• Benefits and Nutrition Facts
• Role for the body
• Medicinal properties of spelled
• Application in the food industry
• Application in cosmetology
• How to choose and store correctly

Spelled is a relict type of wheat, which is the “great-grandmother” of modern durum grain varieties. This grain has been consumed by people for thousands of years all over the world. And today it serves as a component of dishes in Middle Eastern, Ethiopian and Mediterranean cuisines. By the way, there is an opinion that it was in the Middle East that wild spelt was first “domesticated”. But spelled, with which Triticum dicoccum is often confused, is also an ancient cereal, but it is the ancestor of modern soft wheat varieties.

Spelled grains are recognized by several layers of film that cover the seeds. These are the so-called spikelet scales that grow to the grain (which is not present in modern varieties of durum and soft wheat). This makes spelled more difficult to grind into flour. Meanwhile, biologists have taken care of breeding naked emmer, the grains of which are devoid of the usual film for the culture.

Spelled was once one of the most cultivated plants. This cereal was grown by residents of the Mediterranean, Phenicia, Ancient Egypt, the North Caucasus, and the Volga region. In the Roman Empire, einkorn served as a daily diet for the poor, but the rich did not refuse this product either. Moreover, the Italians called this cereal the wheat of the pharaohs, because spelled was also a huge success in Egypt. However, over time, the popularity of Einkorn began to wane. Humanity has learned about other grains that are more easily processed. And by the twentieth century, this culture seemed to be completely forgotten. Modern varieties took its place. And now the popularity of spelled is growing again. And all because, as it turned out, it contains less gluten, which makes this grain an accessible product for people with celiac disease.

Benefits and Nutrition Facts

Gourmets adore this grain for its special taste with nutty notes. Nutritionists pay attention to spelt because of its small amount of gluten. This grain is a healthy source of protein, fiber and many nutrients such as magnesium and iron. By the way, einkorn contains much more minerals than other refined grains.

Despite the fact that many people today are not even aware of the existence of spelled, this type of wheat is extremely healthy.
A serving of spelled porridge will provide impressive doses of proteins, B vitamins, zinc, and iron. In total, the list of nutritional components consists of more than ten vitamins and minerals. Like other whole grains, spelled is an important source of complex carbohydrates, particularly fiber. The grains of this crop have more dietary fiber than the more popular rice or quinoa. Nutritional components per 100 g raw product

Composition and beneficial properties

The calorie content of spelled per 100 g is 337 kcal. One of the main distinctive nutritional features is the product’s saturation with vegetable proteins in the amount of 14 g per 100 g of grain. Due to this, spelled is popular in the diet of vegetarians. The same amount of spelled contains 2 g of fat and 61 g of carbohydrates.

The composition contains a large amount of vitamins and minerals:

Separately, it is worth noting the fatty acid content: 0.066 g of Omega-3 and 1.191 g of Omega-6, which the human body needs.

Thanks to the research, it became clear that spelled has a beneficial effect on the body of people with diabetes, because the grains have a low glycemic index. Nutritionists also recommend introducing cereal into the diet for obesity. Indeed, in the process of this pathology, spelled helps to launch metabolic processes, reducing body weight.

The use of grains in food contributes to:

• reducing blood cholesterol;
• activation of metabolism;
• improving well-being;
• weight loss;
• normalization of glucose levels;
• strengthening the protective layers in the body, positively affecting the immune system;
• stabilization of blood pressure;
• improving the functioning of the digestive organs;
• cleansing the intestines of harmful elements and toxins;
• beneficial effect on bone tissue;
• measures to prevent colds;
• protection against the appearance of cancer cells;
• preventing heart attack and stroke, preventing the development of atherosclerosis;
• improving blood composition, preventing anemia.

You should not use cereal for the following reasons:

• celiac disease caused by gluten allergy;
• exacerbation of intestinal and stomach diseases;
• intolerance of the body to wheat flour;
• individual non-perception.

Role for the body

Rich Source of Fiber

Very high amounts of fiber make spelled a food that is good for the heart and digestion, blood sugar regulation and insulin production. Researchers estimate that emulberry contains almost 4 times more cholesterol-lowering compounds than white rice.

Also being an unprocessed grain and therefore high in fiber, farro provides a quick and long-lasting feeling of satiety. According to these indicators, einkorn is noticeably ahead of other types of grain, in particular refined grain.

Scientists have long proven that regular consumption of foods rich in fiber helps cleanse the arteries of plaque that causes atherosclerosis. Another benefit of dietary fiber obtained from spelled is that it improves digestion. Firstly, the body needs fiber for faster elimination of waste products. Secondly, this dietary component is important for maintaining healthy intestinal microflora (fiber is “food” for the beneficial bacteria that inhabit the large intestine).

Grain for immunity and heart

Like other whole grains, spelt provides the body not only with fiber, but also with resistant starch, oligosaccharides and antioxidants, including phenolic compounds, necessary for the prevention of various diseases. Research shows that people who eat more whole grains are more likely to develop diabetes, obesity, and cardiovascular disease.

Scientists also found so-called cyanogenic glucosides in this grain - substances that strengthen the immune system and regulate cholesterol and blood sugar levels. For this reason, nutritionists increasingly advise combining whole grains, such as spelled, with meat, fatty or very salty foods, rather than refined cereals.

Good source of protein

But in addition to its impressive servings of fiber, this ancient grain also contains plenty of protein. These grains provide about the same amount of plant protein as legumes, which is significantly more than other whole grains.

Interesting information for vegetarians: the combination of spelled and other plant foods will allow you to form the so-called complete protein, that is, collect a full complex of amino acids essential for humans. Peas, lentils, beans and other legumes have a similar effect. By the way, spelled contains 18 essential amino acids.

Vitamins in grains

Vitamins in spelled are represented mainly by substances of group B. In particular, thanks to emmer, it is possible to restore reserves of vitamin B3 (niacin), which is necessary for proper metabolism. It is this vitamin that is responsible for converting proteins, fats and carbohydrates from food into energy. Vitamin B2, which is also found in cereals, is crucial for the formation and functioning of the reproductive system. In addition, B-substances are necessary for brain health and proper functioning of the nervous system.

Source of antioxidants

It is common knowledge that fruits and vegetables are the best sources of antioxidants. Meanwhile, unprocessed grains also contain these beneficial compounds, especially lignins. Lignins are biologically active phenolic compounds found in plants. Scientists say that these substances can reduce inflammation, they are important for strengthening the heart, lowering blood pressure and cholesterol levels. It is believed that lignins are a component responsible for longevity.

Supplies iron, magnesium and zinc

Spelled is a good source of nutrients. In particular, this cereal can be consumed as a product that restores the balance of iron, zinc and magnesium, which are important for the body. Iron is necessary for humans as an element that prevents anemia and provides energy. Zinc is critical for brain function, is responsible for the health of the body at the cellular level, and is also necessary for the creation of DNA. Magnesium is one of the most important components that prevents cramps, improves sleep and digestion, and a deficiency of this nutrient can lead to migraines.

Basic information about the composition of spelled

A serving of cooked spelled contains 246 calories, 10.7 grams of protein and 51.3 grams of carbohydrates, including about 40 grams of starch. The porridge contains very little fat - 1.6 g per serving. Grains do not raise cholesterol levels because they are a plant-based food and cholesterol can only be found in animal products. Spelled is a form of wheat, so don't eat it if you have celiac disease and avoid gluten-containing foods.

Alimentary fiber

Each 1 cup of cooked spelled provides 7.5 grams of dietary fiber, or 30% of the daily fiber value for a healthy adult consuming 2,000 calories per day. Dietary fiber comes from leftover plant foods that the body cannot digest. Health experts believe that spelled has important health benefits. The Mayo Clinic says a high-fiber diet can reduce your risk of constipation, help you control your blood sugar and lower your blood levels of “bad” cholesterol (LDL).

Iron and phosphorus

Spelled contains 3.25 mg of iron, one of the most important minerals for healthy red blood cells. The Linus Pauling Institute's Micronutrient Information Center says that almost every cell in our body needs phosphorus, and 1 cup of cooked spelled contains 290 mg of phosphorus, or almost 30% of the daily value.

Sodium and potassium

If you are trying to control your blood pressure, then include spelt in your diet. Dietitians recommend increasing your potassium intake and decreasing your sodium intake to maintain healthy blood pressure. Spelled contains 277 mg of potassium, or almost 8% of the daily value, and has virtually no sodium - only 10 mg per cup, compared to the daily value of 2,400 mg.

Medicinal properties of spelled

According to American researchers, spelled is good for:

• reducing the risk of asthma, stroke, diabetes, cardiac diseases;
• regulation of cholesterol levels;
• blood pressure stabilization;
• regulation of hormonal levels;
• maintaining a stable weight;
• improvement in diseases of the digestive system;
• maintaining bone health;
• getting rid of inflammation.

Application in the food industry

Spelled has a specific taste that is difficult to confuse with regular wheat flour. Yes, and spelled flour cannot be used as an alternative to wheat flour. Since there is practically no gluten in spelled, baking from it according to the traditional recipe will not work - the finished products will crumble.

Spelled is usually offered for sale in several forms:

• grain for germination;
• sprouted grain;
• cereals (crushed grains);
• spelled flour.

Spelled grain is suitable for making risotto and is added to soups and sauces. Pairs well with olive oil, herbs and vegetables. In some cases, einkorn can replace rice, buckwheat, barley and other grains. This product is also suitable for preparing desserts or breakfasts from spelled, milk, honey and walnuts.

Our ancestors baked bread from spelled flour. True, according to a special recipe, which differs from the modern one. Baking made from einkorn is not so airy and quickly loses its freshness, however, crackers made from it are ideal.

Sprouted spelled is as healthy as other types of “revitalized” grains. It has many beneficial properties and has found its use in the cuisines of different nations.

Spelled bread

To bake this bread, which is completely different from the product we buy in stores every day, you will need:

• spelled flour (500 g);
• warm water (300 ml);
• dry yeast (1 sachet);
• brown sugar (1 tbsp);
• olive oil (2 tbsp);
• salt (1 tbsp);
• sesame.

In a large bowl, mix 2 tablespoons flour, water, yeast, sugar and leave for 15 minutes until the mixture is foamy. Then add olive oil and remaining flour. Knead the dough and leave it, covered with a clean towel, for 40 minutes in a warm place. After this, put the dough in a pan (or a special form), which is pre-greased with oil and sprinkled with sesame seeds. Make a small cut on top of the dough (according to ancient tradition, this should be a cross). Bake in an oven preheated to 180 degrees for an hour. When the bread is ready, wrap it in a towel and let it rest for about 15 minutes. And now it’s time to try spelled bread - the main food of our ancestors.

Preparation

Spelled cereal for weight loss is extremely easy to prepare. The recipe is easy to remember. Take the product and rinse it, and then add it to boiling water in a ratio of 1:2. All that remains is to add a little salt, wait for the water with the cereal to boil, and then bring it to a low heat. Further, the cooking process does not differ from cooking simple porridge. Stirring, steamed spelt should be cooked for 35-40 minutes.

Corsican soup recipe

Diet is not a reason to deny yourself delicious food. You can make this soup for lunch.

• 1.5 liters of vegetable broth,
• 1 glass - spelt,
• 1 cup – small red beans,
• 1 onion,
• 2 cloves of garlic,
• 2-3 sprigs – mint,
• 100 g – hard cheese or goat cheese,
• spices and salt - to taste, but to lose weight, add salt to a minimum and do not overdo it with spices,
• 2 tablespoons – oil (olive).

Before cooking, spelled is soaked for 4 hours, beans - from six to eight. You need to cook beans in two waters. First, pour in and cook until it boils, simmer for an hour over low heat. Next, pour into a colander and while you prepare the rest of the ingredients.

In a large frying pan you need to fry the onion and garlic. But for those who want to lose weight, you can not fry these products, but chop them finely and add them to the broth.

Then add spelled to the pan, after a quarter of an hour add beans, cook for about another 30 minutes.

While the soup is cooking, grate the cheese and chop the mint. At the same time, boil the kettle. Leave some leaves to decorate dishes later. Now pour mint and cheese into plates, pour ½ cup of boiling water and pour the soup.

Salad recipe

Preparing this dish from vegetables, herbs and spelled for weight loss is also not difficult. By the way, as in the case of the previous recipe, this one is given for more than one serving. There is no need to think that you can lose weight by eating large portions.

Salad ingredients:

• spelled – 1 glass, the cereal is already boiled,
• red onion - 1 head,
• tomatoes – 4 pcs.,
• cucumber – 1,
• greens - a handful (this can be arugula, lettuce, parsley, dill).

The benefits of natural olive oil are not even discussed, but if you want to lose weight, then recipes for cooking with spelled for weight loss should not include butter or mayonnaise, or sour cream. As a dressing, you should try lemon or lime juice, squeezed from the fruit directly into the plate. Of course, you shouldn't add salt and pepper.

Cauliflower baked with spelled

A diet should not mean monotonous nutrition, so that there is only benefit and no taste at all. On the contrary, you need to learn how to cook healthy foods in a tasty way. And therefore, the combination of the following ingredients: spelt, cauliflower, celery, onion, parmesan, if baked and eaten in small portions, will turn out to be an amazing, real discovery.

Sprinkle lightly salted cauliflower (250 gr.) with a little olive oil and place in the oven preheated to 220 degrees. It needs to be baked on a baking sheet for up to 25 minutes.

Cook spelled and celery on the stove in a separate container for about 40 minutes, then drain through a colander and allow to drain. We dry the cereals, and the celery stalk is no longer needed.

Finely chop the green onions and mix the slightly cooled spelled with herbs. Sprinkle with lemon juice and add cabbage. Top with a little finely grated Parmesan.

Application in cosmetology

Spelled can be successfully used not only in cooking, but also as a cosmetic product. One of the most common uses is making scrubs. The grains are ground in a coffee grinder, a little sour cream is added and applied to the skin with massage movements. This home remedy will help get rid of dead epidermal cells, smooth out fine wrinkles, and also improve blood supply to the facial skin.

It is also easy to prepare a refreshing mask from this porridge. This cosmetic product will help improve your facial contour. Mix boiled spelled with sour cream and a raw chicken egg. Apply the still warm paste to your face and neck. Keep for about 20 minutes. They say that after the third procedure the result will become very noticeable.

Well, as in the case of pearl barley, rice or other grains, spelled water is extremely beneficial for the face. It can be used for washing and as a tonic. Preparing this remedy is not difficult. Moreover, there are 2 ways to prepare spelled water. You can fill the grains with plain water and leave overnight. Or boil a little eminkorn in a glass of water.