What You Should Know About Wheat Before Consumption

What You Should Know About Wheat Before Consumption
Source – Today Show

Wheat consumption has grown more controversial in recent years. Wheat allergies, celiac disease, and other conditions have all been related. However, you may have heard that wheat offers many nutritional advantages. So, is wheat beneficial to your health?


Medically Reviewed by Dr. K on 3rd June 2022.

What You Should Know About Wheat Before Consumption

Wheat consumption has grown more controversial in recent years. Wheat allergies, celiac disease, and other conditions have all been related. However, you may have heard that wheat offers many nutritional advantages. So, is wheat beneficial to your health?

What is Wheat?

Wheat comes in two varieties. Bread wheat, commonly known as Triticum aestivum vulgare, is the most common. The other kind is durum wheat, or Triticum turgidum durum. Durum wheat is used to make the majority of pasta.

Wheat flour is a common component in a variety of dishes. Examples are pasta, noodles, bread, couscous, and baked foods like cakes and biscuits.

When Wheat Is a Problem

Gluten, which is present in wheat, may be troublesome. Gluten is a protein that may have negative consequences for certain individuals. However, the majority of individuals can consume gluten without any problems.

Wheat is linked to the following conditions:

Celiac disease. This is a kind of immune disorder. When you consume gluten, your body triggers an immune reaction in your small intestine if you have celiac disease. The lining of your small intestine is ultimately damaged, leading it to absorb less nutrients. ‌

Wheat allergy. This is a wheat and wheat-related allergy. It affects youngsters more often than adults.

Non-celiac gluten sensitivity. More individuals have recently reported problems after consuming wheat. Headaches, tiredness, and muscular problems aren’t caused by allergies or autoimmune diseases.

Source - GreenChoice

Wheat and Nutrition

A 3.5-ounce serving of unenriched whole wheat flour includes the following ingredients:

  • Protein – 15 grammes
  • Dietary fibre – 10.6 grammes
  • Carbohydrate content – 71.2 grammes
  • Calcium – 38 milligrammes
  • Magnesium – 136 milligrammes
  • Phosphorus – 352 milligrammes
  • Potassium – 376 milligrammes
  • Folate –  39 micrograms.
  • Niacin – 5.5 milligrammes
  • Thiamin – 0.5 milligrammes

Why Are Whole Grains Better?

You’ve undoubtedly heard that eating whole grains is healthier. What exactly are whole grains, though?

Wheat kernels are divided into three parts:

  • The outer layer is known as Bran.
  • The kernel’s core is called the germ.
  • Endosperm: the starchy middle layer

To produce white flour, the bran and germ are removed from the wheat kernel, leaving just the endosperm. Fibre, B vitamins, antioxidants, phytochemicals, and minerals including iron, copper, zinc, and magnesium are abundant in the layers that are removed. ‌

Protein, carbs, and a limited amount of B vitamins and minerals make up the endosperm.

In a 2,000-calorie-a-day diet, the 2015 to 2020 Dietary Guidelines for Americans suggest 6 ounces of grains. At least half of it should be made up of whole grains.

Health Benefits of Wheat

Wheat is high in carbs as well as vitamins and minerals. Whole wheat, in particular, offers many health advantages.

Carbohydrate-dense. Carbohydrates are crucial for good health. Carbohydrates are required for your body to function correctly. According to the American Dietary Guidelines, carbohydrates should account for 45% to 65% of total daily calories. ‌

Carbohydrates serve several purposes in your diet, such as:

  • Your body converts carbohydrates and sugars into glucose, which gives you energy (blood sugar). It gets its energy from this glucose.
  • The fibre in many carbs makes you feel full, which helps you lose weight.
  • Whole grains may help you avoid some illnesses by lowering your risk of cardiovascular disease. Fibre is also necessary for digestion.

Contains protein. Protein is found in every cell in your body. Amino acids are the building blocks of protein. Your body produces the majority of the amino acids your body needs, but nine of them must be obtained through food.

According to experts, protein should account for 10% to 35% of total calories. Plants such as legumes, nuts, seeds, and whole grains are good protein sources. ‌

Wheat varieties vary in terms of protein content. More proteins are found in harder wheat, such as durum wheat, which makes pasta. Protein may account for about 8.5 % to 15% of the dry weight of grain. ‌

An essential source of minerals. Wheat is high in minerals. The type, soil, climate, and agricultural methods, such as organic farming, all influence the mineral content of wheat. White flour is deficient in minerals and vitamins, while whole wheat flour does contain it.

Your body requires minerals for:

  • Enzymatic systems that self-regulate
  • Bone and teeth development
  • Ease of muscle contractions 
  • Taking energy from food and releasing it
  • Keeping your body’s pH in check

According to research, eating some kinds of whole-grain flour may supply you with more than 70% of your daily required mineral intake:

  •  Selenium
  •  Iron
  •  Magnesium
  •  Manganese
  •  Zinc
  •  Copper
  •  Phosphorus ‌

Antioxidants. Antioxidants are found in whole grains. These are chemicals that may help to delay or prevent cell damage. Antioxidants are best obtained by eating foods that are high in them. Antioxidant pills, according to researchers, aren’t as helpful in preventing disease as they once were.

Antioxidants are abundant in whole grain flours, including:

  • Phenolic acids
  • Ferulic acid
  • Cryptoxanthin
  • Flavonoids
  • Lutein
  • Zeaxanthin‌

Lutein and zeaxanthin are carotenoids, pigments that give wheat its colour. They’re believed to be beneficial to eye health, particularly in reducing the development of cataracts and age-related macular degeneration.

These antioxidants are mainly present in the wheat kernel’s germ layer. As a result, they’re found in whole-wheat flour but not white flour. ‌

High in fibre. Fibre is abundant in whole grains. A daily fibre intake of 25 to 38 grams is recommended. Dietary fibre may assist you in the following ways:

  • Maintain a healthy blood sugar level.
  • Lower your cholesterol levels
  • Reduce your chances of developing colorectal cancer.
  • Boost your bowel motions
  • You’ll be pleased with fewer calories since you’ll feel fuller for longer.

Sources

  1. https://www.webmd.com/diet/health-benefits-of-wheat#1 
  2. Grains & Legumes Nutrition Council: “Wheat.”
  3. Harvard T.H. Chan School of Public Health: “Protein,” “Whole Grains.”
  4. International Journal of Environmental Research and Public Health: “Mineral Composition of Organically Grown Wheat Genotypes: Contribution to Daily Minerals Intake.”
  5. Journal of Cereal Science: “Whole grain phytochemicals and health.”
  6. MAYO CLINIC: “Carbohydrates: How carbs fit into a healthy diet,” “Dietary fiber: Essential for a healthy diet.”
  7. National Center for Complementary and Integrative Health (NIH): “Antioxidants: In Depth.”
  8. North Dakota State University: “Wheat Quality & Carbohydrate Research.”
  9. nutrients: Dietary sources of lutein and zeaxanthin carotenoids and their role in eye health.”
  10. Nutrition Bulletin: “Do we need to worry about eating wheat?.”
  11. USDA: “Flour, whole wheat, unenriched.”

Total
1
Shares
Previous Post
Good Fat, Bad Fat: The Facts About Omega-3

Good Fat, Bad Fat: The Facts About Omega-3

Next Post
How Do I Know If I Have Shingles

How Do I Know If I Have Shingles?

Related Posts
Total
1
Share