Wheat, spelt or rye – which grain is best?

There are also foods that are similar to grains but are not botanically classified as grains. These grain-like foods include buckwheat , quinoa , and amaranth .

Grains and grain products are important staple foods worldwide. Whole-grain grain products, in particular, not only provide us with energy but can also supply us with protein, fiber, and important vitamins and minerals.

What does "whole grain" mean?

To understand what whole grain products are made of, let's first look at the structure of a grain (simplified representation).

Three important components of the grain are the germ , the endosperm , and the husk . The endosperm consists primarily of starch and (to a lesser extent) protein. In contrast to the endosperm, the outer layers and the fatty germ of the grain are rich in fiber, vitamins (B vitamins and vitamin E), and minerals (e.g., potassium, phosphorus, magnesium, and iron).

Whole-grain products contain the entire grain. This means that both the endosperm, the germ, and the outer layers of the grain are contained in the food. White-flour products (e.g., white bread) only use the endosperm. Whole-grain products should therefore be a regular part of our diet due to their higher fiber and nutrient content.

Different types of flour can be found in the supermarket. The type number indicates the mineral content of a flour. The more of the grain a food contains, the higher the mineral content, or type number. Whole-grain flours do not have type numbers because they are made from the entire grain.

To produce grits , the grain is coarsely ground. There's whole-grain grits , which use the entire grain, and bakery grits , which usually have the germ removed. The difference between whole-grain flour and whole-grain grits is the degree of fineness of the food.

Grains in comparison: wheat, spelt or rye?

If we look at the whole grain, there are generally the following differences between wheat, spelt and rye:

• Energy : Overall, the energy contents do not differ significantly. Spelt has the highest calorie content, while wheat and rye differ minimally in their calorie content.
• Carbohydrates : The carbohydrate content is very high in all of them and differs only slightly.
• Fiber : Rye has the highest fiber content. Spelt contains less fiber than wheat.
• Protein : Spelt has the highest protein content, while rye has the lowest. Essential amino acids, which we must obtain through food because our bodies cannot produce them on their own, are found in all three. Spelt usually contains the highest levels of essential amino acids.
• Fat : In general, wheat, rye and spelt are low in fat and differ only slightly in their fat content.
• Vitamins : All three grains are naturally rich in B vitamins and vitamin E. Vitamin E helps protect cells from oxidative stress.
• Minerals : Wheat, rye, and other grains contain a wide variety of minerals. Spelt, in particular, stands out with its high magnesium and iron content. Rye has a particularly high potassium content.

Conclusion - This is what matters

In general, whole-grain products—whether wheat, rye, or spelt—are considered positive. They contain plenty of fiber, minerals, and vitamins.

It's actually impossible to say which grain is best, as wheat, spelt, and rye each have different strengths . When comparing whole grains, or whole-grain products, rye stands out with its high fiber and potassium content. Spelt shines with its high content of essential amino acids, magnesium, and iron.

Note: A dark bread isn't necessarily whole-grain. Some breads are colored by the food industry, for example, with beet syrup or malt extract to create this illusion. Grains on the crust can also trick us into thinking we're looking at whole-grain bread. So, it's important to look for the "whole-grain" label, or if unsure, check the ingredients list or ask the baker.