You are in front of the supermarket shelf, your hand oscillates between the packet of wholemeal durum wheat pasta and the spelled one. The price difference is obvious, but a little voice in your head whispers: “The spelled one is older, more natural, it’s definitely better.” But is it really like that? Or are we faced with yet another marketing operation that exploits the charm of the past to empty our wallets? In reality, if we dig beneath the surface of the glossy labels, science gives us a photograph that is much more nuanced and less miraculous than we think.
Spelled is not an alien, it is the grandfather of wheat
Spelled is often spoken of as if it were a completely different cereal from wheat, almost an alien species that has survived time. The reality is much more banal: spelled it is a type of wheat. There are three main varieties (einkorn, dicoc and spelt) which are, in all respects, the ancestors of our modern wheat.
The problem is that we have started to consider “ancient” as synonymous with “healthy” regardless. Contrary to popular belief, modern durum wheat is not a monster created in a laboratory, but the result of natural selections and millenary crossbreeding. If we compare a wholemeal durum wheat pasta with a wholemeal spelled one, there are often macroscopic nutritional differences minimal. Both offer an excellent supply of fibre, proteins and slow-release carbohydrates.
The great misconception of lighter gluten
This is perhaps the most hard-to-die belief: “I have a gluten intolerance, so I eat spelled pasta because it is more digestible”. Let’s stop for a second. If you are celiac, spelled pasta is as dangerous as that of wheatbecause it contains gluten. Point.
If instead we talk about “non-celiac gluten sensitivity”, the situation changes slightly, but not for the reasons you think. Spelled gluten has a slightly different protein structure, less “tenacious” than that of modern durum wheat (selected precisely for its strength in bread-making). This may make it marginally easier for our digestive enzymes to attack, but it’s not a difference that justifies the miracle. Often, the presumed greater digestibility of spelled is due to a placebo effect or to the fact that, being a less industrially processed cereal, it retains a less compact starch matrix.
The micronutrient challenge and the role of fibre
When we move on to micronutrients, whole grain spelled actually scores some points in its favor, but we need to put it into context. Typically, spelled contains:
- A slightly higher concentration of polyphenols and antioxidantsuseful for counteracting oxidative stress.
- Higher levels of some minerals such as magnesium, potassium and zinc.
- A slightly higher protein content than the average for durum wheat.
However, the real watershed is not the species of cereal, but the degree of refinement. The nutritional advantage of spelled vanishes if we compare a “pearl” spelled (without the bran) with a truly whole wheat pasta. Fiber is the real protagonist: it slows down the absorption of sugars, nourishes the intestinal microbiota and increases the sense of satiety. In this sense, a good whole wheat pasta beats refined spelled ten to zero.
Beware of the pearl spelled trap
A common mistake is to buy spelled pasta thinking that it is automatically “wholemeal”. Spelled exists on the market decorticato (which preserves the external covering) and that pearly (which was mechanically scratched to bake first). Pearled spelled has lost much of its added value.
In fact, if you’re looking for maximum health benefits, you should make sure your spelled pasta is explicitly labeled “wholemeal.” If the flavor of whole wheat pasta is too bitter for you or the consistency is too woody, whole spelled pasta can be an excellent alternative: it has a sweeter, almost nutty taste and a softer consistency which makes it more acceptable for those who are not used to fibre.
When spelled pasta can be problematic
All that glitters is not gold. For those who suffer from irritable bowel syndrome (IBS)spelled can be a double-edged sword. Although einkorn appears to have a lower content of some FODMAPs (short-chain carbohydrates that ferment in the intestine), the whole grain version of any cereal can cause bloating and discomfort in susceptible individuals during the acute phases of the disease.
Also, let’s not forget the price factor. Is it worth spending three times as much on spelled pasta? Scientifically speaking, if you already eat a varied and vegetable-rich diet, the surplus of micronutrients from spelled will not drastically change your health.
What to put in the cart for an informed choice
So, which one to choose? The answer is not a dogma, but a common sense strategy. Nutrition science tells us that the secret is not to find the perfect “superfood”, but to vary it as much as possible.
- Choose wholemeal durum wheat pasta for daily consumption: it is economical, rich in fiber and has a low glycemic index.
- Alternate with wholemeal spelled pasta to vary the profile of amino acids and micronutrients, and to enjoy a different flavour.
- Always check that it is spelled whole wheat and not simply “with spelled” (often cut with refined flours).
- Don’t be enchanted by the promises of absolute digestibility: if you have intestinal problems, consult a professional instead of relying on the “do-it-yourself” of ancient cereals.
In conclusion, spelled pasta is an excellent ally, but it is not a medicine. The best choice is the one that allows you to maintain a healthy eating style consistently, without falling victim to food myths that often have more roots in marketing than in biology.
Article by Gemma
Related articles and insights
Sponsored links
