WHEAT

Wheat: Whole vs White and Benefits

Wheat (Triticum spp.) is a cereal grain, originally from the Levant region of the Near East and Ethiopian Highlands, but now cultivated worldwide. In 2010, world production of wheat was 651 million tons, making it the third most-produced cereal after maize (844 million tons) and rice (672 million tons).Wheat was the second most-produced cereal in 2009; world production in that year was 682 million tons, after maize (817 million tons), and with rice as a close third (679 million tons).

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.

White vs Whole (brown) Bread/ Pasta/ Tortilla

I know whole wheat bread and white bread are different, but how exactly is the question?

There are two big differences: how they are processed and how healthful they are.

The flour for both is made from wheat seedlings which have three nutrient-rich parts: the bran (the outer layers), the germ (the innermost area) and the endosperm (the starchy part in between). Whole wheat is processed to include all three nutritious parts, but white flour uses only the endosperm. When compared to wheat options, white is a nutritional not adequate. Whole wheat is much higher in fiber, vitamins B6 and E, magnesium, zinc, folic acid and chromium.

When flour is refined, it loses the most nutritious parts of the grain the fiber, essential fatty acids, and most of the vitamins and minerals. In fact, about 30 nutrients are removed. There’s so little fiber left after processing that you would have to eat eight pieces of white bread to get the fiber in just one piece of whole wheat bread.

How to know if it is wheat or white?

Color used to be a clue, but no more. Although white bread is white because it’s been bleached, some dark bread has just had caramel coloring added to it. Look for “whole grain” or “whole wheat” as the first ingredient on the label. If any other ingredient is first, put the loaf back and keep looking.

Health Benefits of Whole Wheat

Controls Obesity (especially in women): Wheat has a natural ability to control weight in everyone, but this ability is more pronounced among women.

Improves body metabolism: Research has shown that foods made from whole grains not only tend to decrease weight but they also decreases the hazards of insulin resistance. Dietitians recommend eating whole wheat bread and other fiber-rich foods.

Prevents Type 2 Diabetes: People who suffer from diabetes are able to keep their sugar levels under control by replacing rice with wheat in their diet.

Reduces Chronic Inflammation: The betaine content of wheat is what aids in the prevention of chronic inflammation. Consumption of betaine affects a number of aspects in 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.

Prevents Gallstones: In various surveys by the American Journal of Gastroenterology, it has been proven that breads and cereals made from whole wheat help women to avoid gallstones.

Protective 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.

Bottom Line:

The health benefits of wheat are no longer unknown, and people all over the world have experienced them by including wheat in their daily diet.

This “health food” reputation is due to the important B vitamins, such as thiamin, folate, and vitamin B6, and the minerals magnesium, zinc, and manganese content.

Wheat is also high in fiber and protein

Choose 100% whole grain/whole wheat option over the white option