Nutrition

ANCIENT ALKALINE FOODS Facts, Benefits, & Recipes

Amaranth Nutrition Facts

Amaranth is a great source of protein, fiber,
manganese, magnesium, phosphorus and iron. It will keep your digestive system
regulated, build your strength, and reduce the risk of fracture or broken
bones.

One cup of cooked amaranth grain has about:

251 calories

4 grams fat

zero cholesterol

15 milligrams sodium

46 grams carbohydrate

5 grams dietary fiber

9 grams protein

0.3 milligram vitamin B6 (14 percent DV)

0.1 milligram vitamin B2/riboflavin (3 percent
DV)

0.6 milligram niacin (3 percent DV)

0.5 milligram vitamin E (2 percent DV)

0.1 milligram thiamine (2 percent DV)

2 milligrams manganese (105 percent DV)

160 milligrams magnesium (40 percent DV)

364 milligrams phosphorus (36 percent DV)

5 milligrams iron (29 percent DV)

13 micrograms selenium (19 percent DV)

0.4 milligram copper (18 percent DV)

116 milligrams calcium (16 percent DV)

54 micrograms folate (14 percent DV)

2 milligrams zinc (14 percent DV)

332 milligrams potassium (9 percent DV)

9 Amaranth Benefits

1. High Source of Protein: The protein
contained in amaranth is of an unusually high quality, providing nine grams for
one cup of cooked grain. Protein is used in every single cell in our bodies and
is critical for building muscle mass, supporting neurological function, aiding
in digestion, helping to balance hormones naturally and keeping an upbeat mood.
Protein foods are also beneficial for preventing weight gain since they make us
feel full and require more work for the body to digest than fast-acting refined
carbohydrates.

A 2008 study published in the Journal of Sports
Medicine and Physical Fitness found that consuming protein before and after
exercise has beneficial effects by decreasing exercise-induced muscle damage
and promoting muscle-protein synthesis. (2) This study suggests that protein is
useful for muscle recovery and immune regulation for sports events.

2. Reduces Inflammation: Amaranth has the
power to reduce inflammation, which is associated with just about every health
condition. When dietary and environmental toxins build up in the body, the
immune system becomes overactive, and it stimulates defense cells and hormones
that damage tissues. When the immune system overreaches and begins attacking
healthy body tissues, we’re met with an autoimmune disorder like leaky gut
syndrome and inflammation in otherwise healthy areas of the body.

This is also the case for arthritis and
fibromyalgia symptoms, as well as celiac and irritable bowel disease (IBD).
Because grains and protein-rich foods help fight inflammation, amaranth is a
great tool for your body.

A major health benefit of anti-inflammatory foods
is the way it relieves pain induced by arthritis and gout. Arthritis is a joint
disease that causes swelling and pain in the joints. One type of arthritis is
osteoarthritis, which occurs when the cartilage between joints wears down and
causes inflammation and pain. This type of arthritis generally occurs in the
joints we most frequently use, such as knees, hips, spine and hands.

A 2014 study published in Molecular Nutrition and
Food Research showed that amaranth inhibited inflammation in humans and mice;
this suggests that amaranth serves as a natural treatment for arthritis and has
the power to reduce the symptoms of osteoarthritis and other inflammatory
conditions. (3)

3. Bone Health: The calcium present in amaranth grain allows
the body to use this mineral for bone repair and strengthening. Including
high-calcium foods in your daily diet is so important because it helps heal
broken or weak bones. Bone fractures are generally caused by injury, such as a
fall, car accident or sports injury; a calcium deficiency increases your risk
of a fracture and developing osteoporosis, which is when small holes or
weakened areas are formed in the bone that can lead to fractures, pain and a
Dowager’s hump.

A 2013 study published in the International
Journal of Food Sciences and Nutrition found that amaranth consumption is an
interesting and effective way to increase the nutritional value of calcium, as
well as iron and zinc. (4)

Calcium is so important because without enough of
it in the body, bones are susceptible to becoming weak and pliable, making them
more prone to fractures and breaks. Calcium aids in bone strength as the bones
build up calcium stores over time.

4. Lowers Cholesterol: A 2003 study
published in the International Journal for Vitamin and Nutrition Research
tested the effects of amaranth grain on cholesterol levels in animals models.
Amaranth grain decreased very low-density LDL cholesterol by 21 percent to 50
percent. (5) LDL is known as the bad cholesterol because it’s low in proteins
and high in cholesterol.

It also aided digestion by increasing fecal
excretion or frequency of bowel movements. This is due to the fiber content
present in amaranth. The fiber binds cholesterol in the digestive system and
causes it to be excreted by the body. Eating high-fiber foods helps the body
lower cholesterol naturally; the fiber acts on the bile that’s made from
cholesterol, pulling it out of the body with stool. Because of this process,
the liver is required to make more bile, which uses up the body’s cholesterol
stores, lowering cholesterol overall.

5. Aids Digestive System:  Because of amaranth’s high fiber content, it
stimulates the digestive system and helps regulate the excretion of bodily
waste. Due to its structure and our inability to absorb it, fiber passes
through our digestive system unabsorbed by digestive enzymes within the
stomach, taking with it toxins, waste, fat and cholesterol particles out of the
gut.

According to research conducted at Purdue
University, 78 percent of the fiber in amaranth is insoluble fiber and 22
percent is soluble fiber, which is a higher proportion than what is found in
wheat and maize. (6) Soluble fiber is vital for proper digestion because it
dissolves into a gluey mass and traps fats, sugars, bacteria and toxins. While
aiding the digestive system, amaranth is also able to prevent other health
conditions like leaky gut syndrome.

In order to understand leaky gut syndrome, think
of the lining of your digestive tract like a net with extremely small holes in
it that only allow specific substances to pass through. Your gut lining works
as a barrier — keeping out bigger particles that can damage your system. This
leads to inflammation throughout the digestive system, and it causes fatigue,
bloating, weight gain, headaches, skin issues and thyroid problems.

It can also lead to multiple food sensitivities;
this is because partially digested protein and fat can seep through your
intestinal linking, making their way into the bloodstream and causing an
allergic reaction.

By sprouting a grain like amaranth, you get a
great source of fiber that can help support the growth of beneficial bacteria,
thereby working to heal leaky gut syndrome.

6. Fights Diabetes: With just a cup of
amaranth providing over 100 percent the daily recommended dose of manganese, it
serves as a diabetes preventer, and it helps reduce high blood sugar levels.
Manganese is needed to help with proper production of digestive enzymes responsible
for a process called gluconeogenesis. Gluconeogenesis involves the conversion
of protein’s amino acids into sugar and the balance of sugar within the
bloodstream.

According to the University of Maryland Medical
Center, studies show that people with diabetes have low levels of manganese in
their blood. (7) More studies are needed to know if having diabetes causes
levels to drop or whether low levels of manganese contribute to developing
diabetes.

7. It’s Gluten-Free:  Amaranth is gluten-free, so people with
sensitivities or intolerances to gluten are free to eat this beneficial grain.
Gluten sensitivity is a cluster of symptoms related to a reaction to the
protein found in the wheat plant called gluten. The severe form of gluten
sensitivity is celiac’s disease, but gluten can also cause other less severe
symptoms, such as joint pain, headaches, fatigue and poor memory.

A severe gluten allergy is called celiac disease,
and it is a serious digestive disorder. Symptoms of gluten intolerance of this
kind include fatigue, bone and joint pain, arthritis, infertility, miscarriage,
depression, and skin rashes, just to name a few. A gluten-sensitivity diet
includes grains like amaranth, quinoa and nutritious buckwheat.

8. Helps Pregnant Women: The folate in
amaranth helps the body make new cells, specifically by playing a role in
copying and synthesizing DNA. For pregnant women, a folate deficiency can lead
to neural tube defects such as spina bifida. A deficiency can also cause
defects such as heart and limb malformations.

Adequate intake of folate foods is needed for DNA
replication, so without folate, the fetus’ cells are unable to grow properly.
This is why folate is known as possibly the most critical vitamin for a healthy
pregnancy. Fortification of foods with folate by the FDA has decreased the risk
for neural tube defects by 26 percent. (8) It’s critical to have adequate
levels of blood folate before getting pregnant because the fastest cell
replication happens in the early stages.

9. Aids Weight Loss: There are a number
of reasons why consuming amaranth helps maintain a healthy and desired weight.
It’s full of fiber, which keeps your digestive system regulated and reduces
inflammation. Amaranth strengthens bones, allowing you to be physically active and
reducing the risk of broken bones or fractures. It’s also a great source of
protein, which keeps you full longer and increases endurance levels.

Amaranth grain is particularly high in lysine, an
amino acid found in low quantities in other grains. According to the University
of Maryland Medical Center, lysine is important for proper growth and it plays
an essential role in the production of carnitine, a nutrient responsible for
converting fatty acids into energy and helping lower cholesterol. Athletes
sometimes use lysine as a protein supplement because it increases energy and
stimulates muscle growth.

If you are looking to lose weight but you feel
too sluggish to exercise as much as you’d like, try adding amaranth to your
diet!

How to Use Amaranth

Amaranth is available to purchase in any local
health food store. As it gains popularity, it’s sometimes available at major
supermarkets as well. When cooking amaranth grain, use the ratio of 1 1/2 cups
water to 1/2 cup amaranth. Heat the mixture in a small saucepan until it begins
to boil. Then reduce the heat and let it simmer, uncovered, until the water is
absorbed. This typically takes about 20 minutes.

Amaranth has a nutty and toasted flavor, so it
works well in many dishes — from breakfast to dessert. Here are a few ideas
about how to include amaranth into your everyday diet:

Mix amaranth with fruit and nuts instead of
simply using gluten-free oats.

Serve amaranth instead of rice, pasta, orzo,
couscous or risotto.

Add amaranth to soup or chili to create a thicker
texture.

Make “rice cakes” with amaranth and honey.

Make “rice pudding” with amaranth.

Use amaranth flour to make gluten-free baked
goods.

Add amaranth to a smoothie for a nutty flavor.

 Chickpea / Garbanzo Beans

https://draxe.com/chickpea-flour/

Chickpea Flour — Versatile, Gluten-Free & High-Protein

f your only contact with chickpeas has been adding them to a salad or occasionally eating hummus, then you’re missing out on some of the serious benefits of chickpea flour! Chickpea flour has all the same benefits of chickpeas nutrition, since it’s simply made using one ingredient: roasted (or sometimes raw) ground chickpeas.

Chickpeas were one of the first cultivated crops by humans and are still one of the most popular legumes around the world today, so it’s not surprising that some cultures have used chickpeas to make a grain-free, versatile flour for centuries.

Why Chickpea Flour Might Be Your New Favorite Gluten-Free Ingredient

Some of the benefits of swapping your usual flours for chickpea flour? A higher proportion of fiber, no gluten and a higher percentage of protein too. Whether you can tolerate eating grains or not, you’ll likely love the dense, filling quality of chickpea flour and be surprised just how many ways you can easily begin to use it.

Chickpeas belong to the class of high-fiber foods called legumes or pulse, which also includes beans, lentils and green peas. Chickpea flour — which is also called gram flour, garbanzo bean flour or traditionally besan — is popular in many countries, especially in Asia and the Middle East. For example, it’s considered a staple ingredient in Indian, Pakistani, Nepali and Bangladeshi cuisines.

The health benefits of legume consumption have received rising interest from researchers, and their consumption and production extend worldwide. Among European countries, higher legume consumption is observed around the Mediterranean, (with per capita daily consumption between eight and 23 grams, compared to just five grams in Northern Europe and the U.S.), which has led researchers to believe that higher levels of fiber and phytonutrients from beans might be one reason why these populations have historically experienced great health.

Chickpea Flour Nutrition Facts

Eating more chickpeas and chickpea flour is a great way to increase your intake of fiber. And because they’re such a high source of fiber, many studies show that eating more chickpeas, and pretty much all types of legumes, can reduce the risk of coronary heart disease, obesity, diabetes and even some types of cancer.

Chickpeas also offer a good array of vitamins and minerals. For example, they’re thought to have calcium and magnesium in an ideal ratio, a very high amount of folate — which is essential for a healthy pregnancy — good dose of energizing B vitamins like vitamin  like vitamin B6 and a decent amount of heart-healthy potassium. They even contain some of the powerful antioxidant mineral selenium, as well as iron and plenty of plant-based protein. Gluten-free diets are also becoming more popular, so you’ll love the addition of this flour to your pantry if you’ve recently decided to go gluten-free.

Half cup of chickpea flour has about:

178 calories

3 grams of fat

10 grams protein

5 grams fiber

5 grams of sugar (no added sugar)

101 milligrams folate (50 percent DV)

0.75 milligrams manganese (37 percent DV)

0.4 milligrams copper (21 percent DV)

76 milligrams magnesium (19 percent DV)

146 milligrams phosphorus (15 percent DV)

0.2 milligrams thiamine (15 percent DV)

2 milligrams iron (12 percent DV)

0.25 milligrams vitamin B6 (12 percent DV)

778 milligrams potassium (11 percent DV)

3 milligrams zinc (9 percent DV)

7 milligrams selenium (6 percent DV)

6 Health Benefits of Chickpea Flour

Great Source of Fiber: Chickpeas are an excellent source of dietary fiber, with about 12.5 grams for every one cup of cooked chickpeas. This makes chickpea flour an equally good source, especially when you use it in place of refined flours that have been stripped of nutrients and are very low in fiber.

Virtually every study that has looked at high-fiber diets has found some measure of health benefits, sometimes even striking ones. Some studies show that those who eat the most fiber have a lower risk of developing diabetes, colon cancer, and are less likely to be obese and struggle with weight gain.

Chickpeas are rich in total and soluble fiber as well as in resistant starch, all of which contribute to the low glycemic index of chickpea flour. The fiber in chickpeas also makes them a heavyweight in terms of helping with digestion, preventing constipation and even aiding in weight loss since they fill you up.

2. Helps Improve Heart Health: High-fiber, nutrient-dense legumes like chickpeas are known to help balance unhealthy cholesterol levels, reduce hypertension and protect against heart disease. Beans can help keep arteries clear from dangerous plaque buildup, maintain healthy blood pressure levels, and decrease the chances of having a heart attack or stroke. This is why studies have found an inverse association between insoluble fiber intake and systolic and diastolic blood pressure, total cholesterol and triglycerides.

Chickpeas provide ample amounts of polyphenols, many of which are potent antioxidants. Intervention and prospective research published in the American Journal of Clinical Nutrition suggests that diets that include beans lower cholesterol naturally, favorably affect risk factors for metabolic syndrome, and reduce risk of ischemic heart disease and diabetes. (5) Other studies show that having just one daily serving (about 3/4 cup cooked) of beans of any kind can help decrease chances of a heart attack and help balance cholesterol. This happens because the bean’s fiber works to create a gel-like substance in the digestive system that binds with fatty acids.

Both soluble fiber and insoluble fiber have been shown to be important in helping control and manage hypertension, plus high-fiber foods might also help prevent overeating and the accumulation of dangerous fat, especially around the vital organs, including the heart.

3. Stabilizes Blood Sugar and May Prevent Diabetes: Fiber, particularly soluble fiber, not only lowers blood cholesterol levels, but it also helps slow the absorption of sugar into the bloodstream. This is hugely important both for people with diabetes and for anyone else with blood sugar challenges or metabolic syndrome. Chickpea flour has a form of complex carbohydrate called starch that the body is able to slowly digest and use for energy over time in a much more beneficial way than consuming refined carbohydrates.

There’s a lot of evidence pointing to the fact that high-fiber diets are a much more effective type 2 diabetes natural cure than diets low in fiber. Legumes in general cause less of a rise in blood glucose than foods like potatoes or almost any sort of wheat-based flour food.

While refined flours can quickly raise blood sugar levels and lead to “spikes and dips” in energy, chickpea flour is a slower-burning carbohydrate that doesn’t impact glucose levels as substantially, which means it has a lower glycemic load. Eating more low-glycemic foods is a way to naturally reverse diabetes, have more energy and prevent sugar cravings.

4. Can Help with Weight Loss: High-fiber diets are
often recommended for weight loss because high-fiber foods are usually low in
calories, yet they expand in your intestines, which turns off your body’s
hunger signals. In essence, foods high in fiber, like chickpeas and other
legumes, have a high volume and high nutrient density, yet they’re low in
calories — especially when you consider the fact that your body can’t digest
carbs from fiber.

Chickpea flour is both a high-fiber and
high-protein food, which helps make you feel full and often curbs food
cravings. That can make losing weight fast in a healthy way a realistic goal.

In fact, many studies show that an increase in
either soluble or insoluble fiber is correlated with an increase in post-meal
satiety and decreases subsequent hunger, which is beneficial for maintaining a
lower, healthier body weight. Studies published in Nutrition Reviews indicate
that consumption of an additional 14 grams of fiber a day for more than two
days of the week is associated with a 10 percent decrease in energy intake and
average body weight loss of over  four
pounds over a 3.8-month period.

Generally, foods with lots of fiber normally
require more chewing, giving your body extra time to register the fact that
you’re no longer hungry, which means you’re less likely to overeat. And after
eating foods like chickpea flour that are high in both protein and fiber,
you’ll probably notice you feel fuller for longer. This is due to the blood
sugar-stabilizing effects of fibrous foods.

One way to take advantage of these benefits? Try
having chickpea flour as part of a high-protein snack that can prevent
overeating at the next meal.

5. Lowers Inflammation and Improves Immune
Function: Chickpea flour is also a terrific anti-inflammatory food, as consuming
beans has been shown to have anti-inflammatory abilities and protective
benefits against cancer, in particular cancer within the digestive tract
including colon, stomach and kidney cancer. (8) This is due to the high-fiber
content in beans and legumes that can draw toxins out of the digestive tract,
keeping cells protected, preventing inflammation and fighting free radical
damage.

Chickpeas can also benefit the digestive system
and improve immunity by counteracting acidity from a poor diet, which balances
the body’s pH level. In a more alkaline state, the body is better able to
remain in homeostasis, fight inflammation and stop cancer cells from
proliferating.

Although chickpeas contain antinutrients that can
impact the body’s ability to absorb certain nutrients, cooking practices like
sprouting beans, soaking and discarding the soaking water before cooking can
reduce oligosaccharide antinutrient content and make the beans even more
beneficial.

6. Free of Gluten and Beneficial for Digestion:  Because chickpea flour has zero wheat,
barley, rye or cross-contaminated oats, it’s totally free from gluten and all
grains. Whether or not someone has a true gluten sensitivity or allergy, most
people can benefit from avoiding gluten due to its negative effects on the gut,
digestion and immune responses.

For gluten-free baking, most cooks recommend
using chickpea flour to replace up to 25 percent of the regular wheat or
gluten-free flour in order to increase protein and fiber without compromising
taste or texture.

If you know it’s time to go gluten-free, use
chickpea flour in place of regular wheat or other gluten-free flours in dishes
like falafel, hummus, socca, farina, pancakes, empanadas, pizza crusts and
crackers. It works well in cakes or quick breads, and although it’s easily
disguised by other ingredients, it’s pretty much undetectable when combined
with strong flavors like herbs, cheese, chocolate and pumpkin.

History of Chickpea Flour

Chickpeas have been a part of certain traditional
diets for over 7,500 years! They’re still one of the most widely grown and
consumed legumes worldwide and, over the years, have often been linked with
longevity, heart health and better weight management. While it’s less popular
in North America and somewhat common across Europe, luckily chickpea flour is
becoming easier to find in the U.S.

Today, chickpea flour is still widely used in
South Asia and the Middle East in the same way it has been for generations.
Some traditional uses in Asia for chickpea flour include using it in curries,
making it into cakes called Senagapindi Kura or having it in a type of
breakfast porridge. Chila, a pancake made with chickpea flour batter, is also a
popular street food in India, and in parts of Italy, chickpea flour is used to
make a thin flatbread called farinata. The Spanish also sometimes use chickpea
flour to make tortillas in place in corn.

How to Buy and Use Chickpea Flour

Because chickpeas are known to be one the
creamiest and versatile legumes three is (probably the reason they’re used to
make hummus), they also make a great-tasting flour. Chickpea flour can be made
from either raw chickpeas or roasted chickpeas, both of which work pretty
interchangeably in most recipes.

The roasted variety is considered to be more
flavorful, while the raw variety has a slightly bitter taste. Most people new
to chickpea flour think it’s surprisingly tasty, with a sweet and rich flavor
somewhat similar to coconut flour. Most of the bigger brands selling chickpea
flour — for example, Bob’s Red Mill — sell the kind made with roasted chickpea,
which is more mild and blends well in many recipes. Look for chickpea flour at
health food stores, some bigger grocery stores, and in specialty Asian and
Middle Eastern markets. You can also look for some online if you’re unable to
find it in stores.

Chickpea flour can be used in many ways and
especially makes a good substitute for wheat-based flours that contain gluten.
Although you need to combine it with another gluten-free flour when baking
(like rice or potato flour) in order to help the mixture rise, it can also be
used alone or just in combination with eggs in certain recipes.

For example, one of the most popular ways to use
chickpea flour is to make a flatbread recipe called socca, which is similar to
a hearty pancake or thin bread although it’s completely free from all grains.
Traditionally, it’s simply made with chickpea flour, olive oil and spices and
baked in the oven into a sort of pancake-like flatbread. This makes a great
alternative to processed, store-bought breads that are worse than you think in
most cases in terms of lacking nutrients and containing additives.

Another clever use for chickpea flour? When mixed
with an equal proportion of water, it can be used as an egg replacer just like
chia seeds and flaxseeds can. This makes it a great addition to recipes in
vegan cooking or for anyone with an allergy to eggs.

You can also use some to thicken soups, stews and
sauces without the need for cream, corn starch or wheat flour. When not using
chickpea flour, keep it stored either in the refrigerator or tightly sealed in
a sealable plastic bag. It’s also possible to freeze it in order to prolong its
freshness.

Chickpea Flour Recipes

What types of spices and flavors can you combine
with chickpea flour in recipes? Chickpea flour goes great with both sweet and
savory ingredients. Try pairing it with ingredients like finely diced garlic;
toasted cumin seeds; herbs like oregano, parsley and thyme; or a bit of your
favorite raw cheese, raw honey, fruit or coconut.

You can also use chickpea flour in place of
coconut flour or other gluten-free flours in many recipes. For example,
grain-free muffins, baked mini omelet muffins, protein bars and brownies can
all benefit from having some chickpea flour added for extra density, protein
and fiber. In any coconut flour recipe, chickpea flour can usually be
substituted since both are high in fiber and tend to absorb about the same
amount of liquid.

Here are a few ways you can swap chickpea flour
in for other common flours:

Coconut Chia Protein Pancakes Recipe

Total Time: 20 minutes                                Serves: 2

INGREDIENTS:

1⁄4 cup pancake flour

2 tablespoons chickpea flour

3 tablespoons vanilla whey protein powder

1⁄2 teaspoon baking powder

pinch of sea salt

1 tablespoon chia seeds

1 tablespoon coconut flakes

1 egg

4 tablespoons almond milk

DIRECTIONS:

Combine all the dry ingredients in a bowl. Then
add wet ingredients and stir together.

Heat a pan and coat with coconut oil. Pour 2
tablespoons of batter to form each pancake.

Are There Any Concerns with Chickpea Flour?

Just like with eating whole chickpeas or any
legumes, some people experience digestive discomfort when increasing fiber
rapidly. If your diet is generally low in starch and fiber and you aren’t
accustomed to eating high amounts beans, gradually introduce chickpea flour
into diet instead of consuming a large amount all at once. Also consume plenty
of water when eating fiber. This helps ease digestion and avoid unwanted
symptoms like bloating, cramps and gas.

It’s also possible for someone to have trouble
generally eating beans, bean-based products like chickpea flour or even all
grains due to certain antinutrients and enzymes they contain. The majority of
legumes contain bioactive compounds, including enzyme inhibitors like lectins,
phytoestrogens, oligosaccharides, saponins and phenolic compounds that can
disrupt digestion and nutrient absorption.

If this happens to you, first try having beans
that have been made from scratch (dried form) and that were soaked and
sprouted. While it’s not easy to find sprouted chickpea flour, it might be an
option if regular roasted chickpeas aggravate your stomach and cause digestive
problems, including gas and bloating. If this doesn’t help, try having coconut
flour, which might be easier to digest and doesn’t contain antinutrients or
enzymes found in beans, or almond flour as another gluten-free option instead.

9 Spelt Flour Benefits

1. Aids Circulation: The copper and iron present in spelt flour allows this grain to aid blood circulation. Iron helps transport oxygen throughout the blood. In fact, an iron deficiency is most commonly linked to the development of anemia, which is a condition that is due to a lack of healthy red blood cells being produced.

Anemia is related to a problem with the hemoglobin cell that carries oxygen throughout the body. When the body is unable to get enough oxygen to the cells and tissues, it feels weak and fatigued. Iron helps metabolize proteins and plays a role in the production of hemoglobin and red blood cells, serving as a natural treatment for anemia.

2. Builds Strong Bones: With an impressive range of essential minerals that strengthen the bones, spelt is a natural choice for boosting bone health. Calcium and phosphorus, for example, bind together to form crystals that make up bones and teeth. Together, they strengthen bones and keep them strong for a lifetime, according to a study at the University of North Carolina.

With 29 percent of your recommended daily value of phosphorus in spelt flour, you are well on your way to providing for your bones. Foods high in phosphorus, like spelt flour, also maintain the body at the proper pH level and help with energy extraction.

3. Boosts Immune System: The vitamins and minerals in spelt flour help to boost the immune system and reduce inflammation. Iron, for example, is closely linked to the immune system, according research published in the Journal of Neural Transmission. It’s also needed to properly digest and absorb other nutrients from food, due to its role in the metabolic enzyme process. In addition, iron helps bring enough oxygen to damaged areas of the body, including damaged tissues, organs and cells that are prone to infection or disease development.

According to research published in Biochemistry, thiamine plays a role in immune system activation. That’s because thiamine helps maintain the muscle tone along the walls of the digestive tract, where much of the immune system is actually located — and spelt flour’s thiamine count helps prevent thiamine deficiency. It also wards off inflammation and helps fight chronic stress, which can impact your immune system greatly.

4. Aids Digestive Function:  Consuming a high-fiber diet is very important for digestion, and spelt flour provides this necessity. Fiber actually contains zero calories since it essentially can’t be digested by humans, and although it’s found in carbohydrate foods like spelt flour, it doesn’t contribute any carbs to our diets.

Due to its structure and our inability to absorb it, fiber passes through our digestive system unabsorbed by digestive enzymes within the stomach — taking with it toxins, waste, fat and cholesterol particles and removing them from the gut. In the process, it helps  improve our digestion and heart health, makes us feel full, and supports detoxification.

Due in part to its fiber content, according to a study published in the Journal of Agricultural and Food Chemistry, spelt flour bread is rapidly digestible, again touting its digestive benefits.

A high-fiber diet also helps prevent digestive disorders and diseases like diverticulitis, colon cancer and inflammatory bowel disease. This is because prebiotic fiber helps improve immune function and maintains better colon and intestinal health, while also clearing away harmful waste from the digestive organs.

5. Decreases Cholesterol: Not only does the dietary fiber present in spelt flour help with digestion, but it also helps the body lower cholesterol levels naturally.  Fiber targets LDL (bad) cholesterol and eliminates it from the body in order to regulate the balance of fatty acids. A 1999 study published in the American Journal of Preventive Medicine evaluated the blood cholesterol-lowering effects of dietary fiber. After a 51-week treatment period, where participants were given a fiber supplement daily, there were clear, positive results.

The fiber supplement provided significant and sustained reductions in LDL cholesterol, without reducing HDL cholesterol or increasing triglycerides. Because of spelt flour’s high levels of dietary fiber, it has the power to aid the reduction of cholesterol levels.

6. Reduces High Blood Pressure: Because spelt contributes to a high-fiber diet, it essentially lessens a person’s likelihood to experience hypertension and other risk factors of heart disease and metabolic syndrome. A 2005 study published in the Archives of Internal Medicine suggests that increasing the intake of fiber in Western populations, where intake is far below recommended levels, may contribute to the prevention of hypertension.

Elevated blood pressure is when the pressure on the arteries and blood vessels becomes too high and the arterial wall becomes distorted, which causes extra stress on the heart. This stress can lead to serious health conditions like heart attack and stroke. It’s important to add natural remedies for high blood pressure, like the consumption of spelt flour and other high-fiber foods, into your diet and lifestyle.

7. Lowers Blood Sugar Levels: Spelt flour helps regulate the amount of glucose and insulin that’s released in the body; this is due to its high fiber content as well. According to the University of Maryland Medical Center, studies show that a high-insulin and blood sugar levels, and improve cholesterol and triglyceride (fats in the blood) levels in people with diabetes. One well-designed clinical study suggests that pregnant women with type 1 diabetes may be able to reduce the amount of insulin they use if they eat a high-fiber diet.

A telling clinical study compared people with type 2 diabetes, who were eating 50 grams of fiber daily, with people getting the recommended 24 grams of fiber daily. After six weeks, people on the higher-fiber diet had better control of blood glucose, insulin and blood lipids.

8. High Source of Manganese:  One cup of cooked spelt flour has over 100 percent the daily recommended value of manganese! Manganese is an important trace mineral that’s needed for many vital functions, including nutrient absorption, production of digestive enzymes, bone development and immune-system defenses. A manganese deficiency can cause serious health threats, such as bone loss, muscle aches, joint pain and changes in mood.

One of the most vital benefits of manganese is its ability to reduce bone loss. When it’s combined with other minerals, including calcium, zinc and copper, it minimizes bone loss, especially in older women who are more susceptible to bone fractures and weak bones. By improving bone mass, manganese helps prevent and treat osteoporosis, which is when small holes or weakened areas are formed in the bone that can lead to fractures, pain and a Dowager’s hump.

9. High Source of Niacin:  Niacin is a part of the vitamin B complex, and it’s a water-soluble vitamin that’s important for maintaining a healthy cardiovascular system and metabolism — especially balancing blood cholesterol levels. Niacin helps with brain function, healthy skin formation, and preventing or treating diabetes.

There’s evidence that niacin can help to lower the risk of developing neurodegenerative diseases, including Alzheimer’s disease, memory loss, eye disorders like cataracts, acne and skin flair-ups, osteoarthritis, circulation problems, migraine headaches, dizziness, and learning disorders like ADHD. Some initial studies have pointed to the fact that niacin can be hard to tolerate for some people, resulting in certain unwanted niacin side effects; however, researchers have found evidence that when taken in regular amounts, niacin’s favorable effects outweigh the slim potential for patients experiencing niacin side effects.

disorders like cataracts, acne and skin flair-ups, osteoarthritis, circulation problems, migraine headaches, dizziness, and learning disorders like ADHD. Some initial studies have pointed to the fact that niacin can be hard to tolerate for some people, resulting in certain unwanted niacin side effects; however, researchers have found evidence that when taken in regular amounts, niacin’s favorable effects outweigh the slim potential for patients experiencing niacin side effects.

Compared to wheat Spelt has a higher content of Iron, Manganese, Copper, zinc, and phosphorus.

Spelt flour guide – Dr. Axe

 *Make sure there is no sign of moisture in the package or container when buying.

*Keept he flour fresh, store it in an air-tight container ina cool & dark place or refrigerate it.

*there are two types of spelt flour: white spelt flour & whole spelt flour. Whole spelt is the healthiest of the two.

*You can swap spelt flour for whole wheat flour in virtually any recipe. however, you may need to use less spelt flour since, its more water-soluble.

*Don’t over-knead spelt flour – it’s more fragile than wheat flour

RECIPE for panckaes how to prepare the pancake flour:

Ingredients:

4 cups spelt flour

1 teaspoon sea salt

1 tablespoon of ancient type oil

2 tablespoons plus 2 teaspoons of sugar (you can maple syrup or agave nectar instead)

Whisk this mixture together, and you have spelt pancake flour. You can use this batch of flour in my Pumpkin Blueberry Pancakes Recipe or my Chocolate Banana Protein Pancake Recipe..