What Is Wheat and what are the wheat benefits?
Wheat is a grass cultivated for its seeds.It belongs to the genus Triticum. It is grown in temperate regions. It is one of the most consumed cereal. Wheat is an annual crop that grows once a year.Wheat usually grows up to a height of 1.2 m.The leaves of the wheat plant are thin and long.
Their position helps them to capture maximum light for photosynthesis.The stem of the plant is hollow.The most important part of the plant is its seed. The kernel consists of three parts- endosperm ( soluble fiber ), bran (insoluble fiber) and germ ( the sprouting section of the seed).
The straw of the wheat is used for livestock where else grains are used by humans as a part of their diet. It is a rich source of carbohydrate but the low source of protein and amino acids. Wheat is one of the top crop cultivated in the world.
Wheat History – History of wheat dates back to 10,000 years.Wheat was first domesticated nearly 10,000 years ago. Its origin can be traced back to south-east Turkey.
Wheat Production. Wheat is a rabi crop. It is usually grown at the beginning of the winter season and harvested at the beginning of summer season.
Where is Wheat Grown? China is the leading producer of wheat.
Different Types Of Wheat In India
- Hard Red Winter- it produces good quality flour. It contains a good amount of protein.
- Soft Wheat- It is used to make products like cakes, doughnuts, cookies, and pastries. It contains a significant amount of protein.
- Durum- It has a very hard texture and high protein content. It is largely used to make pasta and noodles.
- White Wheat- It has a soft texture and used in making cakes and biscuits.
Uses Of Wheat
Wheat grains are milled into flour. The flour then is used for making bread, pastries, and noodles. Wheat bran is added to biscuits, cakes, and muffins to increase the dietary fiber.In India, there are two types of flour- Ata and Maida. Wheat is also used for making beer and other alcoholic beverage.
What Is Wheat Used For Besides Food?
Besides, food wheat straw is used as fodder and as a fuel.
100g Of wheat contains 71.18 g of carbohydrates and 12.61g of dietary fiber. It also contains 38ug of folate, 13.1 g of water. It is also a considerable source of Niacin, Vitamin E, Vitamin K, calcium, iron, magnesium, phosphorus, potassium, sodium, and zinc. 100g of wheat provides 327 calories.
Benefits of wheat
Wheat is the staple diet of world’s major population. It is used to make biscuits and bread. Wheat contains a lot of fiber. Fiber helps in digestion and lowers down cholesterol level and blood pressure levels. It makes the process of digestion more effective. The antioxidants in wheat help to protect skin against sun damage.
Wheat For Immune System
Wheat germ contains abundant of antioxidants. It contains antioxidants like polyphenols. Polyphenols help to get rid of free radicals. Free radicals are responsible for deadly diseases like cancer and heart attack. Source
Wheat also contains fiber which helps to detoxify your body. Wheat helps to lower down the chances of developing colon and breast cancer. Eating wheat is benefits for cancer. Wheat helps to reduce the chances of colon cancer. Whole wheat contains antioxidants and phytonutrients that may help to prevent colon cancer.
Wheat also helps to prevent breast cancer. Whole wheat reduces the risk of developing breast cancer by half in premenopausal women. Antioxidant lignin has anti-estrogenic properties. It mimics estrogen. It provides better ovarian and uterine health.
Wheat Benefits For Heart
Whole wheat contains phytonutrient lignans. Lignans help to reduce LDL cholesterol levels. It also helps to reduce the stress hormone cortisol. Whole grains help to prevent heart failure.
Whole wheat helps to lower the blood pressure. Wheat helps in blood pressure. Wheat germ is a good source of fatty acids such as alpha-linolenic, oleic acid and stearic acid. These fatty acids help to strengthen the internal body and cardiovascular health.
Wheat Benefits For Weight Loss
Whole wheat contains fiber. Fiber helps to clean the digestive tract. Fiber slows down the process of digestion, making you fuller for a longer period of time. It also helps to control your calorie intake. Helping you to manage your weight efficiently. Fiber also keeps constipation at bay.
Apart from digestion fiber in whole wheat may prevent kidney stones. Wheat helps for kidney stones. Food rich in fiber help in getting rid of excess calcium, oxalates and other acids that contribute to the formation of kidney stones. Unrefined oats and bran can be an excellent choice to avoid kidney stones.
Wheat Benefits For Diabetes
Whole wheat contains fiber. Fiber slows down the absorption of sugar preventing a sudden rise in blood sugar levels. It helps to lower down the risk of developing type 2 diabetes too.
Risk of type 2 diabetes reduced to 31% in black women whose diet consisted of whole grains. Daily consumption of low-fat dairy food lowers the risk of type 2 diabetes by 13%.
Wheat Reduces Joint Pain
Whole wheat helps to lower down chronic inflammation. Betaine helps to lower down pain and inflammation.You must add whole grains to your diet. Add barley, bulgur, and quinoa.
Barley contains zinc which helps to reduce the symptoms of rheumatoid arthritis. It also helps to maintain the flexibility of joints and muscles. Quinoa contains a lot of antioxidants. It helps to reduce the inflammation of joints.
Wheat Benefits For Anemia
Anemia is defined as a deficiency of red blood cells. 100 g of wheatgrass contains 0.61 mg of iron. Though wheatgrass may not be able to fulfill your daily iron requirement. It is advised to include spinach, broccoli, and nuts. 100g of kale contains 1.5 mg of iron. It can help to cure anemia.
Disadvantages Of Wheat
Despite being a staple diet, wheat has many disadvantages. Wheat contains gluten. Gluten gives elasticity to the dough. Indigestion of gluten can be a problem. People become sensitive to gluten ( gluten intolerance)
According to evidence gluten can make the intestine permeable, causing nutrients to leak from the small intestine. Refined flour can increase the blood sugar levels instantly. If you are planning to lose weight you must take care of wheat intake as it can make weight management bit difficult.
Moderation is the key to good health. You must avoid having refined wheat flour. Refined wheat flour doesn’t contain any beneficial nutrients and can be detrimental to health.