Wheat is a grain that is an integral part of the human diet, providing a range of essential nutrients and health benefits. It is a rich source of vitamins and minerals, including iron, zinc, selenium, manganese, and magnesium, as well as dietary fiber and B vitamins. It is also a good source of complex carbohydrates, which provide energy to the body. Studies have shown that it can help promote heart health, reduce the risk of diabetes, improve digestion, and even help with weight management. Additionally, it is a nutritious addition to any diet, and can be enjoyed in many different forms, such as whole-wheat bread, pasta, and cereals. Therefore, adding this grain to your diet can be a great way to get more nutrients and reap the many health benefits it has to offer.
Wheat Nutrition Facts and Calories Chart
It is a nutrient-dense grain, meaning it provides a good amount of essential vitamins and minerals with relatively few calories. This grain is a good source of fiber, B vitamins, magnesium, iron, selenium, phosphorus, zinc, and protein. It is also a source of vitamin E and some other antioxidants. Whole grain is richer in fiber, vitamins, and minerals than refined wheat. Nutritional value per 100 g grains:
- Biotin: 0.02 µg
- Calcium: 15 mg
- Carbohydrates (Carbs): 66.23 g
- Chloride: 18 mg
- Cholesterol: 0 mg
- Choline: 5.6 mg
- Chromium: 0.1 µg
- Copper: 0.3 mg
- Dietary Fiber: 11.7 g
- Energy (Calories): 338 kcal
- Fat: 2.7 g
- Iodine: 0.1 µg
- Iron: 5.3 mg
- Magnesium: 170 mg
- Manganese: 2.3 mg
- Molybdenum: 0.2 µg
- Pantothenic Acid: 0.4 mg
- Phosphorus: 341 mg
- Potassium: 375 mg
- Protein: 13.7 g
- Saturated fat: 0.5 g
- Selenium: 4.3 µg
- Sodium: 2 mg
- Sugars: 0.7 g
- Vitamin A: 0 IU
- Vitamin B1 (Thiamin): 0.6 mg
- Vitamin B2 (Riboflavin): 0.2 mg
- Vitamin B3 (Niacin): 5.8 mg
- Vitamin B5 (Pantothenic Acid): 0.4 mg
- Vitamin B6: 0.3 mg
- Vitamin B9 (Folate / Folic Acid): 65 µg
- Vitamin B12: 0 µg
- Vitamin C: 0 mg
- Vitamin D: 0 IU
- Vitamin E: 1.9 mg
- Vitamin K: 0.2 µg
- Water: 10.7 g
- Zinc: 3.1 mg
Wheat in India
This grain has been cultivated for more than ten thousand years and probably originates from the Nile River’s fertile valley. It is a type of grass grown all over the world. A highly nutritious grain, Wheat has been used for eons as the main food source in most agricultural countries.
- Scientific Binomial: Triticum aestivum
- Common English: Wheat
- Ayurvedic: Godhuuma
- Unani
- Sanskrit: Arupa / Bahudugdha / Godhuma
- Hindi / Urdu: Gehun / Gehun
- Bengali
- Marathi: Gehun / Gahu
- Telugu: Godumalu
- Tamil: Godumai / Godumbaiyarisi
- Gujarati
- Kannada: Godhi
- Malayalam
- Oriya
- Punjabi / Sindhi
- Assamese
- Kashmiri
- Konkani
- Manipuri
- Dogri
- Bhojpuri
Vitamin and Minerals
Wheat germ and whole grain is rich source of thiamine, fiber, vitamin B2 (riboflavin), vitamin B3 (nicotinic acid), vitamin B6 (pyridoxine), B12, calcium, copper, organic iron.
- Thiamine: Thiamine is also known as anti-beberi, anti-neuritic and anti-ageing vitamin. Thiamine plays an important role in the normal functioning of the nervous system, the regulation of carbohydrates and good digestion.
- Vitamin B2: Vitamin B2 is also known as vitamin G, is essential for growth and general health as also for healthy eyes, skin, nails and hair. It helps eliminate sore mouth, lips and tongue.
- Vitamin B3: Vitamin B3 is essential for proper circulation, healthy functioning of the nervous system and proper protein and carbohydrate metabolism.
- Vitamin B6: Vitamin B6 is actually a group of substance – pyridoxine, pyridoxinal and pyridoxamine – that are closely related and function together. It helps in the absorption of fats and proteins, prevents nervous and skin disorders and protects against degenerative diseases.
- Copper: Copper mineral helps in the conversion of iron into hemoglobin. It stimulates the growth of red blood cells. It is also an integral part of certain digestive enzymes.
- Fiber: 1 cup shredded wheat bran cereal serves 7.5 g fiber where as 1 cup cooked whole-wheat spaghetti gives 6.3 g of fiber.
Home Remedies
- Massage Oil: Wheat germ oil is suitable base for massage oils. Add few drops of essential oil to it and use in aromatherapy.
- Diarrhea: Acute diarrhea can be eased with a mushy wheat flour remedy. Stir flour into 1 cup of boiled water until you get a thick mush. Take a tablespoon hourly.
- Weight Control: For weight control, try one ounce of wheat grass juice daily. A slice of wheat bread equals about 8 slices of white bread for stool output. Whole wheat bread offers three times the dietary fiber of white bread. Enjoy a peanut butter sandwich on whole wheat or two slices of toast with cinnamon and cardamom for a filling, low-calorie option.
- Vaginitis Yeast Infection: For vaginitis yeast infection, add two capsules of acidophilus to a douche bag and add two ounces of wheat grass. Fill with water and use as a vaginal rinse for 2 times daily.
- Canker Sores: People plagued with frequent canker sores may have a deficiency in certain B vitamins or iron. Try to include wheat germ in your diet to get more B vitamins.
- Hair Care: For moisturized, protein-rich hair, make a paste with wheat-germ oil, jojoba oil, and avocado. Mash a ripe avocado with a teaspoon each of wheat-germ and jojoba oil. Apply to clean hair, covering from roots to ends. Use a shampoo cap or plastic bag on your scalp, wait 15-30 minutes, then rinse well.
- Hemorrhoids: For hemorrhoids, wheat-germ oil and liquid vitamin E both reputed to be effective. Put them on a cotton ball and apply it a few times a day.
- Kidney Stones: Wheat germ is also good source of magnesium, which has been shown to prevent all types of kidney stones.
Traditional Beliefs
This tiny grain has been the symbol of long life, happiness, and abundance.
- Putting a bundle of ripe grain in a vase near your front door will repel any negative influences and attract abundance, love, and happiness.
- This grain can also help you realize your dreams. Find a picture of fully ripe wheat and write all your hopes and dreams on the back of it. Fold the picture neatly, put it in a bright red envelope, and put it on your altar. After a month, burn it outside during a full moon.
Side Effects and Allergy Precautions
Some people may be allergic to gluten, that is a protein in this grain. Yeast flourishes on gluten-rich grains, so eat these grains in moderation.
FAQs.
Q. What is the difference between all-purpose flour, bread flour, and cake flour?
All-purpose flour, bread flour, and cake flour are three common types of wheat flour, each with distinct characteristics suited for different culinary purposes. Here’s the difference between them:
- All-Purpose Flour: It serves as a versatile type of flour commonly used in a wide variety of recipes. Manufacturers make it from a blend of hard and soft wheat varieties, which gives it moderate protein content, typically ranging from 8% to 11%. All-purpose flour is suitable for baking a variety of goods, including cookies, biscuits, muffins, pancakes, and some types of bread. It strikes a balance between providing structure and tenderness to baked goods.
- Bread Flour: It specifically formulates for making yeast-leavened bread. It has a higher protein content compared to all-purpose flour, usually around 12% to 14% protein. The higher protein content provides more gluten-forming proteins, which contribute to the structure and rise of bread dough. This allows bread to develop a chewy texture and good volume. Bread flour is ideal for making yeast bread, pizza dough, bagels, and other yeast-based baked goods that require a strong gluten network to trap gas bubbles produced by the yeast.
- Cake Flour: It finely mills from soft wheat varieties and typically has the lowest protein content among the three types of flour, usually around 6% to 8% protein. The lower protein content results in less gluten formation when mixed with liquids, which helps produce tender and delicate cakes with a fine crumb. Manufacturers commonly bleach cake flour, further reducing its protein content and creating a softer texture in cakes. It is most suitable for making cakes, cupcakes, muffins, and other delicate baked goods where tenderness and a light texture are desired.
Q. Is wheat safe for people with diabetes?
This grain can be a part of a balanced diet for people with diabetes, but it’s essential to consider portion sizes and choose whole wheat products over refined ones. Whole wheat products have a lower glycemic index and provide more fiber, which helps regulate blood sugar levels.
Q. What are the symptoms of gluten intolerance?
Symptoms of gluten intolerance, also known as non-celiac gluten sensitivity, may include abdominal pain, bloating, diarrhea, constipation, fatigue, headaches, and joint pain. These symptoms typically occur after consuming gluten-containing foods like wheat, barley, and rye.
Q. What is the environmental impact of wheat production?
Wheat production can have environmental impacts such as soil erosion, water usage, and pesticide/herbicide usage. Sustainable agricultural practices, including crop rotation, conservation tillage, and organic farming methods, can help mitigate these impacts.
Q. Is wheat a genetically modified (GMO) crop?
Commercially available varieties of this grain are not genetically modified. However, research and development efforts have explored genetically modified varieties with traits such as herbicide resistance or increased yield. Regulatory approval and commercialization of genetically modified wheat varieties vary by country and region.
Q. What are some healthy alternatives to wheat flour?
There are several healthy alternatives for those looking to avoid gluten or diversify their flour choices:
- Almond flour: Made from ground almonds, almond flour is low in carbohydrates and rich in protein and healthy fats.
- Coconut flour: Made from dried coconut meat, coconut flour is high in fiber and low in carbohydrates.
- Quinoa flour: Ground from quinoa seeds, quinoa flour is gluten-free and provides a good amount of protein and fiber.
- Oat flour: Made from ground oats, oat flour is rich in soluble fiber and can help lower cholesterol levels.
- Buckwheat flour: Despite its name, buckwheat is not related to wheat and is gluten-free. Buckwheat flour is rich in protein and fiber.
- Chickpea flour: Also known as gram flour or besan, chickpea flour is high in protein and fiber and adds a nutty flavor to dishes.
Q. Is white flour enriched? What does that mean?
Yes, white flour is often enriched with certain nutrients. Enrichment is a process where specific nutrients that are lost during the refining process are added back into the flour. Common nutrients added to enriched flour include iron, thiamine (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), and folic acid. Enrichment helps restore some of the nutritional value lost during the refining of wheat into white flour.
Q. Is wheat flour a good source of fiber?
Whole wheat flour is a good source of fiber because it contains the entire kernel, including the bran, which is rich in dietary fiber. However, refined wheat flour (white flour) has had the bran and germ removed during processing, resulting in a loss of fiber content. Therefore, whole wheat flour is a better source of fiber compared to white flour. Consuming whole wheat products can contribute to your daily fiber intake, which is essential for digestive health and may help reduce the risk of certain chronic diseases like heart disease and type 2 diabetes.
Q. Is wheat suitable for individuals with gluten sensitivities or celiac disease?
Wheat contains gluten, a protein that can trigger adverse reactions in individuals with gluten sensitivities or celiac disease. For these individuals, consuming wheat products can lead to digestive discomfort, inflammation, and other health issues. As such, individuals with gluten sensitivities or celiac disease should avoid this grain and opt for gluten-free alternatives such as rice flour, almond flour, or quinoa.
Q. Do you know of any atta that has more nutritional benefits, more than just wheat?
There are several varieties of atta (whole wheat flour) available that offer additional nutritional benefits beyond traditional flour. Some examples include multigrain atta, which may contain a blend of wheat along with other grains like oats, barley, millet, and flaxseed. These blends provide a wider range of nutrients, including fiber, vitamins, and minerals compared to plain flour.
Q. What are the different types of wheat?
Following are the main types. Each type has unique characteristics and is used for various culinary purposes.
- Common (Triticum aestivum)
- Durum (Triticum durum)
- Emmer (Triticum dicoccum)
- Spelt (Triticum spelta)
- Einkorn (Triticum monococcum)
Q. What is the difference between whole wheat and white flour?
Whole wheat flour contains the entire kernel, including the bran, germ, and endosperm, providing higher fiber content and more nutrients compared to white flour, which is made from refined wheat with the bran and germ removed. White flour is finer and lighter in texture but lacks the fiber and many nutrients found in whole wheat flour.
Q. How healthy is Cream of Wheat compared to oatmeal?
Cream of Wheat and oatmeal both offer nutritional benefits but have differences. Oatmeal, particularly steel-cut or rolled oats, tends to be higher in fiber, providing longer-lasting energy and promoting better digestion compared to Cream of Wheat, which is typically lower in fiber and higher in processed carbohydrates. Oatmeal also contains beta-glucan, a type of soluble fiber that helps lower cholesterol levels. However, Cream of Wheat is often fortified with vitamins and minerals, which can contribute to overall nutritional intake. Choosing oatmeal with minimal added sugars and pairing it with healthy toppings like fruits and nuts can make it a healthier choice overall.
Q. Is rice better for you than wheat?
The health benefits of rice versus wheat depend on various factors such as nutritional content, individual dietary needs, and health goals. Both are staple grains consumed worldwide and provide essential nutrients like carbohydrates, protein, and some vitamins and minerals. Brown rice tends to be higher in fiber and certain nutrients compared to refined white rice. Similarly, whole wheat products offer more fiber and nutrients compared to refined wheat products. Choosing whole grains like brown rice and whole wheat can contribute to a balanced diet and may help lower the risk of chronic diseases such as heart disease and type 2 diabetes.
Q. What are the top wheat-producing countries?
The top countries which produces this grain in the world include China, India, Russia, the United States, France, Canada, Germany, Pakistan, Australia, and Ukraine. These countries have favorable climates and agricultural conditions for wheat cultivation, contributing significantly to global wheat production and supply.
Q. Which contains more carbohydrate, rice, or wheat flour?
Both flours are primarily composed of carbohydrates. However, the carbohydrate content may vary depending on the type of rice or wheat flour and its processing. Generally, wheat flour tends to have slightly higher carbohydrate content compared to rice on a per-serving basis. However, the specific carbohydrate content can vary based on factors such as grain variety, milling process, and serving size.
Q. Why is Punjab called the wheat bowl of India?
Punjab, located in northwestern India, is often referred to as the “wheat bowl of India” due to its significant contribution to the country’s wheat production. Punjab has fertile soil, ample irrigation facilities, and a favorable climate for cultivation. The state’s agricultural practices, including the adoption of modern farming techniques and high-yielding varieties, have made it a leading wheat-producing region in India.
Q. Is it advisable to give wheat to diabetic patients?
The consumption of wheat products by diabetic patients should be done in moderation and as part of a balanced diet. Whole wheat products, which contain dietary fiber, vitamins, minerals, and complex carbohydrates, can be beneficial for diabetic individuals as they help regulate blood sugar levels and promote overall health. However, portion control and choosing whole grain options over refined wheat products are essential for managing blood glucose levels effectively. Individuals with diabetes should consult with a healthcare professional or a registered dietitian to determine the best dietary choices based on their individual health needs and blood sugar control.