Spelt is a cousin to wheat and when ground into flour, Spelt flour is an attractive alternative to wheat flour. White Spelt flour can replace wheat flour with minor recipe changes, such as using less liquid than when baking with wheat. Spelt: The other white flour Spelt can be enjoyed by many who cannot tolerate wheat. However, it is not gluten-free. Highly nutritious, spelt has a deep, nutty flavour with high fiber, iron, niacin, B vitamins, magnesium and manganese. It also has high water solubility, so its nutrients are easily absorbed into the body.