The Underrated Bread That Can Lower Cholesterol And Blood Sugar At The Same Time

Many people can't devote tons of time to meal planning. For them, it's easiest to choose foods that may provide multiple health benefits at once. This includes spelt bread, which may be able to help simultaneously lower both cholesterol levels and blood sugar readings. (Who doesn't appreciate a two-for-one benefit?)

Let's talk about spelt. You might have seen bread made from spelt in your favorite supermarket. It's often found alongside other types of bread, such as whole wheat varieties. However, spelt bread has a unique nutrient profile and a distinctive flavor that sets it apart.

Spelt is a kind of wheat, but it has a different composition and is frequently referred to as an "ancient" grain. Used in Europe for hundreds of years, it's a grain that hasn't been crossbred or modified over the centuries. When you eat spelt, you're getting a grain that's been unchanged for generations.

What gives spelt bread its possible cholesterol-lowering and blood sugar-managing properties? The answer lies in spelt's high soluble fiber content. WebMD reporting shows that a quarter cup of spelt flour contains 5 grams of fiber.

To discover more about the advantages of fiber-rich spelt bread, Health Digest asked Katherine Basbaum for advice. Basbaum is a registered dietitian at MyFitnessPal. She agrees that spelt bread may be a desirable type of bread for anyone trying to attain healthier cholesterol and blood sugar levels.

As Basbaum explains, spelt bread is filled with monosaturated fats, iron, zinc, copper, magnesium, and phosphorus. It's also rich in oleic acid. However, it's the fiber that has the most impact on cholesterol and blood sugar.

"Spelt bread, specifically the whole-grain variety, contains soluble fiber, which research shows can help lower 'bad' cholesterol," said Basbaum. "Soluble fiber is not absorbed in the intestines, so as it binds to the cholesterol from foods you eat, it is therefore removed from the body. 

"Whole-grain spelt, also due to its soluble fiber content, can also help manage blood sugar levels by slowing down digestion and the absorption of glucose (sugar) into your bloodstream," she added

Scientific research supports the consumption of soluble fiber as a mechanism to protect against rising cholesterol and blood sugar spikes. In one meta-analysis from a 2023 issue of Advances in Nutrition, researchers explored the use of soluble fiber supplements in reducing different types of cholesterol in high-risk populations. They concluded that for every 5 grams of soluble fiber ingested, individuals were likely to see a "significant" reduction in their LDL cholesterol (the "bad" type mentioned by Basbaum) and total cholesterol levels.

In a 2021 review from Clinical Nutrition, the authors examined the effects of soluble fiber on the blood sugar levels of participants with type 2 diabetes. Their results indicated that eating soluble fiber seemed to provide the participants with some control over their blood sugar management. However, it's worth mentioning that the authors recommended that more studies be done to support the use of soluble fiber for balancing daily blood sugar levels.

Spelt grains may be ancient and may sound unusual. However, spelt bread isn't exactly exotic. At its core, it's, well, bread. And it can go anywhere that any other kind of bread would go. That said, spelt bread does have a nutty, earthy flavor, which can add a whole new sense of personality to traditional bread-based dishes.

Still, you may wonder about bringing spelt into your everday diet. Basbaum is happy help. When asked how she recommends eating spelt bread, Basbaum has lots of options: "Whole-grain spelt bread is excellent for making a hearty sandwich or toasted alongside a comforting soup or stew. It's also a wonderful breakfast toast, topped with jam, honey, or peanut butter. Or cut spelt bread into small chunks or squares and serve with a cheese and fruit platter."

Really, there's no limit to how you can experiment with spelt bread because it's so versatile. The only caveat, as the Mayo Clinic notes, is that you should be aware that spelt bread contains gluten, meaning that it has the same effect as wheat on individuals who are sensitive or allergic to wheat products. Accordingly, you may need to pass on spelt if you can't tolerate wheat.