Hello everyone, I welcome you to my article the benefits of whole wheat.
Who has not heard about the word wheat?
Can we think our daily balanced diet without wheat?
No. It is a major part of our diet.
Whole wheat is an ancient grain.
Wheat is ubiquitous in our Indian food culture and other regions of the world.
Whole wheat in its natural and unrefined state, stores a host of important nutrients.
The genus name for wheat from which all wheat varieties are derived is ‘Triticum’.
Whole wheat can be best brought into use by consuming wheat flour, wheat berries and wheat bulgur.
Wheat has served as dietary staple for many regions of the world.
Whole wheat is rich source of vitamins and minerals as well as significant amounts of soluble fibre.
It is the principle source of nourishment in two third of the world’s diet.
Regarding the land coverage it is grown on over five million acres globally.
A whole grain of wheat has three major parts: the endosperm, the bran and the germ.
The endosperm makes up 80% of the grain which contains complex carbohydrates and proteins.
The bran is a huge source of magnesium, riboflavin, thiamine, niacin, iron and zinc.
The germ or the seed accounts for the smallest part of the grain but huge source of Vitamin B1, B2, B3, E and minerals like magnesium, iron, zinc and phosphorus.
When whole wheat is processed it is stripped of both the bran and germ leaving just the endosperm.
The sad part is that most of the products used refined grain which robs us of the majority of whole wheat grains nutritional value.
The whole wheat can be consumed in various dishes. Some of which are: Whole wheat pancakes, whole wheat muffins, whole wheat bread, whole wheat pasta and wheat flakes.
‘Roti (phulka), parathas and purees’ are the major forms of the use of whole wheat flour in Indian food servings.
Research has shown that wheat in its whole state is getting popular day by day due to its benefits which are being recognized more and more by consumers.
Now I would like to highlight the benefits of the whole wheat which will inspire you to consume it more than the processed wheat grain.
1) Whole wheat has world’s healthiest food ratings. It is a real health punch.
2) The American Diabetes Association recommends the consumption of it as a preventive measure against diabetes.
3) It is extremely helpful in preventing both colorectal and hormone related cancers such as breast cancers.
4) The presence of fibre in it helps to overcome constipation as it keeps the waste moving through the digestive tract quickly.
5) Whole grains specially whole wheat helps to prevent the gall stones as the presence of insoluble fibre speeds intestinal transit time as well as reduces the over secretion of bile acids.
6) The whole wheat is also seen to function as anti cancer agent.
7) The whole wheat is helpful in preventing childhood asthma.
8) It has got a strong antioxidant property which help to prevent many diseases.
9) The whole wheat flour is a great source of energy and is an easy choice to include it in the diet.
10) Eating a serving of whole grains such as whole wheat is especially good for women with high cholesterol and high B.P.
11) It’s a very good source of vitamin B complex such as vitamin B6, B1, B2.
12) It is a rich source of minerals like zinc, magnesium and manganese which are very important for the body metabolism.
13) Vitamin E present in it protects fats, cholesterol and all cell membranes from damage.
14) It is also seen important for our great immune system functioning.
15) It has got the ability to control the blood glucose level in healthy as well as diabetic patient.
16) The fibers present in it serve as a bulking agent which gives a complete filling to the consumer.
17) Whole grains like whole wheat increases the blood vessel elasticity.
18) It is helpful in bone metabolism.
19) . The consumption of diet rich in whole wheat plays a major role in the prevention of cardio vascular disease. Hence it leaves you with a healthy heart.
20) It also helps to control the obesity as it is very filling as being rich in fibers.
All of us have been consuming it since long but I hope this information must have really helped you to value it more in your daily balanced diet.
1. When you purchase a whole wheat product, please see and find out that it is processed as little as possible.
2. Please read the nutritional label on any whole wheat product before you buy.
3. Try to buy the most naturally processed high quality whole wheat product.
4. Excessive processed products can add unhealthy ingredients to your body.
5. The processing strips away some of the very important nutrients contained in whole wheat products.
6. Increase whole grain intake by having a slice of whole grain bread instead of white bread.
7. Have a serving of whole wheat breakfast cereal in the morning.
8. Brown does not necessary mean whole wheat as some brown bread has brown colouring.
9. Substitute half the white flour with whole wheat flour in your regular recipes.
10. Foods labeled with cracked wheat or bran or 100% wheat does not usually mean the whole wheat product.
I would like to mention some common types of whole grains for your health benefit which are brown rice, oatmeal, popcorn, whole wheat and bulgar etc.
I hope that this article has left you thinking the great benefits of the whole wheat so better check and try, try and try not to use the highly polished whole wheat grain which may not be beneficial to you.
I make my way off this article as the wonderful fragrance of the whole wheat dish served on the table is tempting me to be there.
Author’s profile- Ms. Neerja Bhatnagar is an environmentalist, a lecturer, a social worker, a classical dancer and a soft-skill trainer/ consultant. She is a recipient of various academics and literary accolades including President’s Gold Medal and Directors Silver Medals at university level. Travelling and good music are her passion. Presently she is engaged in pursuing an advanced diploma in counseling and guidance.