2023-05-08 09:58:10
Spelled vs. Rye: The Comparison
Spelled is always the healthiest? That’s true – at least compared to wheat flour. Because there are many more minerals in spelled flour, for example. Rye flour, on the other hand, outperforms both wheat and spelled flour, also in terms of fiber. A comparison:
spelled flour
You can find spelled flour in every supermarket, health food store and drugstore. The flour is available in the types Type 630, Type 812 and Type 1050. But what do the numbers actually mean? Quite simply – the higher the number, the more fiber is in the flour. The flour also contains an extra portion of minerals, trace elements and vitamins.
The ingredients at a glance (per 100 grams):
- fiber: regarding 7 to 8 g
- Fett: regarding 2 to 3 g
- minerals: ca. 0,6 g
- protein: ca. 14 g
>> Calories: ca. 350 kcal
Suitable for: With spelled flour (type 630) you can conjure up fine pastries. The other types are good for bread, rolls or pizza, for example. Even those who do not tolerate wheat flour well can rely on the spelled alternative. However, spelled flour is not gluten-free.
rye flour
There are also different types of rye flour, the lightest and most common is type 815. Rye flour contains a comparatively large amount of dietary fiber. The type of flour also scores with a higher mineral content than wheat or spelled flour.
The ingredients at a glance (per 100 grams):
- fiber: ca. 12 g
- Fett: ca. 1,5 g
- minerals: ca. 1,15
- protein: ca. 11 g
>> Calories: ca. 350 kcal
Suitable for: You can use rye flour to bake bread, for example – or conjure up pumpernickel. However: The types of flour do not contain any gluten. Rye breads therefore only work on the basis of a sourdough.
>> That’s why you shouldn’t eat white flour
Spelled or rye: which flour is healthier?
Rye flour and spelled flour both have their own health benefits and are good ones Alternatives to wheat flour. However, it depends on the individual nutritional needs which flour is “healthier”.
- Rye flour usually contains more fiber than spelled flour and has a lower glycemic index (GI), which means it causes blood sugar levels to rise more slowly. It is also rich in vitamins and minerals such as magnesium and iron.
- Spelled flour is also rich in fiber and contains more protein and nutrients, especially compared to wheat flour. It also has a higher proportion of amino acids than wheat and contains more vitamin B2 and minerals such as copper and phosphorus.
Conclusion: Ultimately, the choice of flour type comes down to individual dietary needs. For example, if you have to follow a gluten-free diet, none of these flours are suitable. However, if you need more fiber, rye flour may be a better choice, while spelled flour may be suitable for those who prefer a high-protein diet due to its higher protein content. It is also possible to combine both types of flour to enjoy the benefits of both flours.
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