Health Benefits of Wheat

Wheat is probably the most common cereal available all over the world and is in even higher demand in recent years due to its abundant health benefits. Over the years, wheat has shown itself to be one of the most successful and sustainable cereals crops in the world. It originated in southwestern Asia, but today it is grown in countless countries. Commonly, wheat cultivation is done at higher latitudes and is primarily used for baking bread products.

Foods like bread, pasta, crackers, bagels, cakes, and muffins are just a few common examples of wheat sources. Wheat is believed to be one of the most wholesome food items, and it ensures a diet rich in nutrients.

Research has already proven that wheat is extremely beneficial for healthy living. Wheat considerably lowers the hazards of heart diseases, owing to its comparatively low fat content. It also regulates blood glucose levels in diabetic patients.

Wheat is able to provide you with an immense energy source due in all parts of the grain kernel, including the bran, germ, and endosperm. The nutrient value of wheat is retained even after processing it into flour. However, if you wish to get the maximum benefit out of wheat products, it’s advisable to choose wheat products that are made from whole-wheat flour rather than the refined varieties.

Nutritional Value of Wheat

Wheat is rich in catalytic elements, mineral salts, calcium, magnesium, potassium, sulfur, chlorine, arsenic, silicon, manganese, zinc, iodide, copper, vitamin B, and vitamin E. This wealth of nutrients is why wheat is often used as a cultural base or foundation of nourishment. Issues like anemia, mineral deficiencies, gallstones, breast cancer, chronic inflammation, obesity, asthenia, tuberculosis, pregnancy problems and breastfeeding problems are quickly improved by consuming whole wheat. Wheat is also recommended to treat sterility. Since germinated wheat comprises 2 or 3 times more vitamin B than common wheat; the seeds are used for useful for treating gastrointestinal conditions, skin diseases, respiratory illnesses, and cardiovascular ailments. Wheat is also known to help balance cholesterol levels and protect the heart.

Wheat Varieties

The health benefits of wheat greatly depend on the form in which you consume it. While whole wheat is extremely nutritious, the benefits of wheat are reduced if you eat bleached white flour which is obtained by processing after only 60% extraction from the grain. In the United States, most wheat products undergo 60% extraction; you see this in noodles, bread, and pasta, as well as in baked goods like rolls, biscuits, and cookies. In these foods, 40% of the original wheat grain was removed, and you get only the remaining 60%. Usually, the 40% that is removed – the outer brown layer – contains the highly nutritious bran and the germ of the wheat grain. In the process of making 60% abstraction flour, more than half of the vitamin B1, B2, B3, E, calcium, phosphorus, folic acid, copper, zinc, iron, and fiber are lost. If you buy 100% whole wheat products, you are assured of all the nutrients of the bran and the germ, as well as the endosperm.

In recent years, the nutritional value of whole wheat is being recognized by consumers. Low-carb diets and an increase in the whole wheat cereal market are prevalent around the world, especially in the Mediterranean. Just like in whole wheat, wheat germ is a rich source of nutrients. Wheat germ has an abundance of vitamins and minerals, but it is particularly rich in vitamin E. Wheat germ is known to be the main source of the vitamin B complex in dietary structures throughout the world, and includes vitamins like thiamin, folic acid, vitamin B6 and minerals like manganese, magnesium, and zinc. The wheat germ oil improves strength and increases life span.

Health Benefits of Wheat

Improves body metabolism: Saturated and trans fats increase the chances of cardiovascular diseases, while omega-3 fats decrease cardiovascular disease risk. Whole grains like wheat are immensely effective in patients with metabolic disorders. Common types of metabolic syndromes include visceral obesity, also known as the “pear-shaped” body, high triglycerides, low levels of protective HDL cholesterol, and high blood pressure. Wheat protects against all of these conditions. Research has shown that foods made from refined grains not only tend to increase weight but they also increase the hazards of insulin resistance. Doctors recommend eating whole wheat bread and other fiber-rich foods. The majority of fiber works to help the digestive process in the body and improve the overall metabolism. Having a whole wheat diet is probably the most effective, quick, and enjoyable way to reduce metabolic syndrome, but also to stay slim and healthy throughout your life.

Prevents Type 2 Diabetes: Wheat is rich in magnesium, which is a mineral that acts as a co-factor for more than 300 enzymes. These enzymes are involved in the body’s functional use of insulin and glucose secretion. The FDA permits foods that contain whole grain by at least 51% weight and are also low in saturated fat and cholesterol, which means a lower risk of coronary ailments and certain types of cancer. Moreover, regular consumption of whole grain wheat promotes healthy blood sugar control. People who suffer from diabetes are able to keep their sugar levels under control by replacing rice with wheat in their diet.

Controls Obesity (especially in women): Wheat has a natural ability to control weight in everyone, but this ability is more pronounced among women. The American Journal of Clinical Nutrition has shown through research that whole wheat, rather than refined wheat, is a good choice for obese patients. Women who consumed whole wheat products over long periods showed considerably more weight loss than the others subjects.

Reduces Chronic Inflammation: The betaine content of wheat is what aids in the prevention of chronic inflammation. Betaine is usually found in whole wheat, beets, and spinach. Inflammation is a key constituent in most types of rheumatic pains and also some rheumatic diseases. Thus, it is a good idea to eat a healthy amount of whole wheat food products that will actively reduce inflammation. Consumption of betaine affects a number of aspects of our body chemistry that assures a lower risk of chronic inflammation and other ailments like osteoporosis, heart disease, Alzheimer’s disease, cognitive decline, and type-2 diabetes.

Whole Grain Wheat Assures a Healthy Lifestyle: Wheat is the most popular and easily available bulk laxative. Three cups of wheat consumption per day are enough for an individual to live a long, healthy and disease-free life. When you maintain a fiber-rich diet comprised of wheat bread and cereals that are high in bran, you can be confident that problems such as pain, flatulence, nausea, constipation, and distension will be alleviated in no time. Diverticulitis often occurs due to inflammation and lower intestinal pains. This can also lead to chronic constipation and unnecessary straining, which can result in a sac or a pouch in the wall of the colon. Such cases can be easily dealt with naturally by keeping up with a fiber-rich diet and including whole grain wheat on a regular basis.

Protective Against Breast Cancer: Research at the UK Women’s Cohort Study found that a fiber-rich diet is extremely important for women to keep breast cancer at bay. Foods from whole grains like wheat and fruits provide significant safeguards for pre-menopausal women against breast cancer. Studies say that around 30 grams of wheat consumed daily is enough for women to reduce the risks of breast cancer. Reports say that pre-menopausal women who have consumed wheat had a 41% reduced risk of breast cancer in comparison to others who ate other forms of fiber.

Protects Against Coronary Diseases: Plant lignans, a type of phytonutrient, is abundant in whole wheat. These lignans are converted by responsive flora in the human intestines into mammalian lignans. One of these lignans is called enterolactone, which protects against breast and other hormone-dependent cancers, as well as heart disease. Wheat is not the only source of lignans; nuts, seeds, and berries are also rich sources of plant lignans, as well as various other vegetables, fruits, and beverages like coffee, tea, and wine. A Danish journal published in a recent article that women eating whole grains were found to have considerably higher blood levels of this defensive lignan.

There are some limitations to wheat consumption as well. If you are susceptible to allergic reactions, whole wheat consumption can enhance your allergies, such as hives, itching, skin rash, and eczema. Thus, it is advised to check with your physician to be sure that you are not allergic. Whole wheat contains oxalates, which are the naturally-occurring substances in animals, plants, and human beings. However, too much oxalate in bodily fluids can lead to crystallization, thereby causing health problems like gallstones, kidney stones, and gout.