Buckwheat vs. Spelt: The Face-Off
In collaboration with Harduf
One is a grain, the other a seed; one contains a little gluten, the other none at all. Both were once incredibly popular worldwide and have seen a resurgence in recent years.
Similar names, yet vastly different: Buckwheat vs. Spelt.
Who do you think takes the crown?
Contender #1: Buckwheat
History:
If we were to travel back about 150 years to Asia or Europe, we would likely encounter buckwheat at every corner.
Its low cost and high nutritional value made it a common and popular staple over the years.
The reason lies in the fact that buckwheat is not a high-maintenance plant; it grows mainly in Siberia and the northern US under extreme conditions of cold and altitude and does not require much irrigation.
Add to that its resistance to many pests, and you have a recipe for a cheap, nutritious, and readily available food.
The post-WWII years brought economic stability, leading to the streamlining of industrial agriculture in the US, South America, and China.
These countries grew and exported wheat, rice, and corn globally on a massive scale, with unprecedented efficiency and low costs.
The result: buckwheat was pushed out of the spotlight.
Today, traditional buckwheat-based foods can still be found in many places around the world, such as Kasha (buckwheat porridge) in Russia, Soba noodles in Japan, pasta in Italy, and Galette Bretonne in Western France.
Nutritional Values and Benefits:
Despite its grain-like appearance, it is not a grain but rather a seed, and many refer to it as a superfood.
Health benefits include potential improvements in heart health, promoting weight loss, and helping balance blood sugar levels.
It is a good source of protein, fiber, and fatty acids.
Buckwheat is gluten-free, so people with celiac disease or gluten intolerance can enjoy it.
One cup of cooked buckwheat (160g) contains:
- 166 kcal
- 5.6g protein
- 1g fat
- 33g carbohydrates
- 4.5g dietary fiber
- 168mg potassium
- 118mg phosphorus
- 86mg magnesium
- 12mg calcium
- 1.34mg iron
Rich in many vitamins such as:
- Vitamin K,
- B-6,
- Niacin,
- Thiamine
How to cook and where to buy?
Buckwheat has a strong taste and aroma that not everyone enjoys.
You can also purchase green buckwheat, which, unlike brown (toasted) buckwheat, has a milder flavor and scent.
Buckwheat can be cooked like rice and does not require soaking.
It can be used to make an easy porridge, bread, and a variety of dishes.
Link to Harduf Organic Buckwheat Flour
Contender #2: Spelt
History:
Spelt is a grain, a type of ancient wheat and one of the three ancestors of the modern wheat we know today (the other two being Emmer and Einkorn).
Spelt was very common in the Middle East, Near East, and Europe for centuries, although not necessarily in ancient antiquity.
(While mentioned in the Hebrew Bible in the Book of Isaiah, it likely refers to Emmer).
Some claim the Roman legions marched on spelt, and there are many mentions of widespread use of this grain for over 800 years.
Spelt has a hard outer hull that is resistant to pests and also difficult to separate from the kernel.
The Industrial Revolution brought real advancements for the general population, such as improving the process of separating the wheat husk from the grain and significantly lowering the price of white flour, which until then had been very expensive and common only among the nobility.
About 130 years ago, white flour left the exclusive domain of the nobility and transformed from a luxury to an affordable staple for everyone.
In 1880, when agricultural threshing machines began full operation in wheat fields, they could not handle the hard, massive hull of spelt. Farmers slowly began to stop growing spelt, replacing it with bread wheat, which has a thin hull.
Spelt could not compete with modern wheat, which, through genetic selection, produced a large volume of crop compared to ancient spelt, which couldn't meet the population's growing needs.
Another reason for its decline was the lower gluten content found in it, which makes commercial bread baking much more complicated.
Nutritional Values and Health Benefits:
Spelt contains a higher amount of protein than other grains in the wheat family.
The protein composition in spelt is slightly different and contains less gluten; some find that spelt flour does not cause digestive discomfort.
Because the spelt kernel is thicker, it is more resistant to pests and therefore requires less pesticide treatment.
To get the health benefits of spelt, it is recommended to purchase whole spelt flour, such as Harduf’s Whole Spelt Flour.
Whole spelt flour per 100g contains:
- 382 kcal
- 14g protein
- 60g carbohydrates
- 2g fat
- 9g dietary fiber
- 41mcg Vitamin A
- B-complex vitamins
- 4mg iron
- 7mg calcium
How to cook and where to buy?
Spelt berries can be added to soups instead of barley or used as a side dish instead of rice.
They should be cooked like brown rice (i.e., lots of water and plenty of time); they are perfect for long-simmering stews and have a deep, nutty flavor.
Whole spelt flour can be used for breads, cakes, and quiches. It is easy to work with and has a wonderful taste.
Link to Harduf Whole Spelt Flour
Link to Harduf Organic Spelt Berries
Link to Harduf Organic Spelt Flakes
