Health Benefits of Wheat

Wheat is of the most commonly found in everyone’s food. Likewise, it’s use is also most common and in large quantities.

There are two types of wheat available, white and red. Red wheat is more nutritious then white one.

 The health benefits of wheat depend entirely on the form in which you eat it. In the process of making 60% extraction flour, over half of the vitamin B1, B2, B3, E, folic acid, calcium, phosphorus, zinc, copper, iron, and fiber are lost.

·         A study published in the American Journal of Clinical Nutrition underscores the importance of choosing whole rather than refined wheat to maintain a healthy body weight. In this Harvard Medical School / Brigham and Women's Hospital study, which collected data on over 74,000 female nurses aged 38-63 years over a 12 year period, weight gain was inversely associated with the intake of high-fiber, whole-grain foods, such as whole wheat, but positively related to the intake of refined-grain foods, such as products made from refined wheat. Not only did women who consumed more whole grains consistently weigh less than those who ate less of these fiber-rich foods, but those consuming the most dietary fiber from whole grains were 49% less likely to gain weight compared to those eating foods made from refined grains.

·         Refined grains and the foods made from them (e.g., white breads, cookies, pastries, pasta and rice) are now being linked not only to weight gain but to increased risk of insulin resistance (the precursor of type 2 diabetes) and the metabolic syndrome (a strong predictor of both type 2 diabetes and cardiovascular disease), while eating more wholegrain foods is being shown to protect against all these ills. Common features of the metabolic syndrome include visceral obesity, low levels of protective HDL cholesterol, high triglycerides, and high blood pressure.

·         Whole grains are a rich source of magnesium, a mineral that acts as a co-factor for more than 300 enzymes, including enzymes involved in the body's use of glucose and insulin secretion. Risk of type 2 diabetes was 31% lower in black women who frequently ate whole grains compared to those eating the least of these magnesium-rich foods. When the women's dietary intake of magnesium intake was considered by itself, a beneficial, but lesser reduction in risk of type 2 diabetes was found, indicating that whole grains offer special benefits in promoting healthy blood sugar control. Daily consumption of low-fat dairy foods was also helpful, lowering risk of type 2 diabetes by 13%.

·         People whose diets supplied the highest average intake of choline (found in egg yolk and soybeans), and its metabolite betaine (found naturally in beets, spinach and whole wheat), have levels of inflammatory markers at least 20% lower than subjects with the lowest average intakes, report Greek researchers in the American Journal of Clinical Nutrition (Detopoulou P, Panagiotakos DB, et al.) Each of these markers of chronic inflammation has been linked to a wide range of conditions including heart disease, osteoporosis, cognitive decline and Alzheimer's, and type-2 diabetes. Egg yolks are the richest source of choline, followed by soybeans. Spinach, beets and whole wheat products are primary sources of betaine.

·         Eating foods high in insoluble fiber, such as cereals and breads made from whole wheat, can help women avoid gallstones, shows a study published in the American Journal of Gastroenterology. Studying the overall fiber intake and types of fiber consumed by women in the Nurses Health Study, researchers found that those consuming the most fiber overall (both soluble and insoluble) had a 13% lower risk of developing gallstones compared to women consuming the fewest fiber-rich foods. Those eating the most foods rich in insoluble fiber gained even more protection against gallstones: a 17% lower risk compared to women eating the least.

Researchers think insoluble fiber not only speeds intestinal transit time (how quickly food moves through the intestines), but reduces the secretion of bile acids (excessive amounts contribute to gallstone formation), increases insulin sensitivity and lowers triglycerides (blood fats). Abundant in all whole grains, insoluble fiber is also found in nuts and the edible skin of fruits and vegetables including tomatoes, cucumbers, many squash, apples, berries, and pears. In addition, beans provide insoluble as well as soluble fiber.

·         Wheat bran is a popular bulk laxative. A third of a cup per day is all that is needed. Research studies support this popular practice. A fiber-rich diet, primarily composed of whole wheat breads, cereals high in bran and supplemental was shown to alleviate the symptoms of diverticular disease (pain, nausea, flatulence, distension, constipation, etc.) in 89 percent of patients enrolled in a study which examined the effects of fiber on bowel regularity.

 Diverticular disease, a condition often marked by inflammation and lower abdominal pains in which chronic constipation and excessive straining results in a sac or pouch in the wall of the colon, is typically treated with dietary roughage such as cereal fiber (i.e., wheat bran), fruit and vegetable fiber, and plenty of fluids.

·         It has also been shown to function as an anti-cancer agent. Wheat bran is thought to accelerate the metabolism of estrogen that is a known promoter of breast cancer.

Interestingly, whole grains such as wheat also contain lignans, which are phytonutrients that act as weak hormone-like substances. Lignans occupy the hormone receptors in the body, thus actively protecting the breast against high circulating levels of hormones such as estrogen. By accelerating the metabolism of estrogen and occupying estrogen receptors in the body, the components of wheat appear to have a dual function in protecting women against one of the leading causes of cancer death.

·         Pre-menopausal women eating the most fiber (>30 grams daily) more than halved their risk of developing breast cancer, enjoying a 52% lower risk of breast cancer compared to women whose diets supplied the least fiber (<20 grams/day). Fiber supplied by whole grains offered the most protection. Pre-menopausal women eating the most whole grain fiber (at least 13 g/day) had a 41% reduced risk of breast cancer, compared to those with the lowest whole grain fiber intake (4 g or less per day).

·         Increasing consumption of whole grains and fish could reduce the risk of childhood asthma by about 50%, suggests the International Study on Allergy and Asthma in Childhood (Tabak C, Wijga AH, Thorax).

·         One type of phytonutrient especially abundant in whole grains including whole wheat are plant lignans, which are converted by friendly flora in our intestines into mammalian lignans, including one called enterolactone that is thought to protect against breast and other hormone-dependent cancers as well as heart disease. In addition to whole grains, nuts, seeds and berries are rich sources of plant lignans, and vegetables, fruits, and beverages such as coffee, tea and wine also contain some. When blood levels of enterolactone were measured in over 800 postmenopausal women in a Danish study published in the Journal of Nutrition, women eating the most whole grains were found to have significantly higher blood levels of this protective lignan. Women who ate more cabbage and leafy vegetables also had higher enterolactone levels.

·         Eating a serving of whole grains, such as whole wheat, at least 6 times each week is an especially good idea for postmenopausal women with high cholesterol, high blood pressure or other signs of cardiovascular disease (CVD).

The germ is the vitamin and mineral rich embryo of the wheat kernel that is removed during the refining of whole wheat grains to white flour. Packed with important B vitamins, such as folate, thiamin, and vitamin B6, and the minerals zinc, magnesium, and manganese, wheat germ is a top-notch food that can be easily incorporated into casseroles, muffins, and pancakes or sprinkled over cereal or yogurt.

·         The wheat germ also has high oil content, and subsequently a high amount of vitamin E, a powerful antioxidant that helps protect the oil in the wheat germ from quickly becoming rancid. Vitamin E functions in a similar manner as a fat-soluble antioxidant in the human body where it helps protect fat-containing substances including cell membranes, brain cells, and fatty molecules such as cholesterol from damge by free radicals. Fats and cholesterol are very susceptible to free radical damage, a process that occurs when they are exposed to oxygen. When damaged, fats and cholesterol form toxic derivatives that, if left unchecked, can damage the structures of which they are a part and, in the case of cholesterol, contribute to the formation of atherosclerosis, a form of coronary artery disease. Vitamin E, when present in sufficient quantities, readily blocks these toxic derivatives.

·         Vitamin E not only protects fats, cholesterol and all cell membranes from damage, it is also important for immune system function, cancer prevention and blood glucose control in both healthy and diabetic individuals.

·         A 3-6 month diet is used for more serious diseases and for people suffering from demineralization. The daily dosage is 3-6 tablespoons for adults and 1-3 for children, administered before meals. For babies, powdered wheat seeds are administered, added to their milk bottle, mixed with other cereals, milk, honey, fruit juices or food.

·         Wheat has a natural property of controlling weight amongst all; however this fact is more reflected amongst women. American Journal of Clinical Nutrition has assured through research that whole wheat rather than refined wheat is a good choice for obese patients. The women who consumed whole wheat products at a stretch showed considerable weight loss over the period than the others.

·         The betaine content of wheat assures 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 prudent to eat a good amount of whole wheat food products that reduces inflammation. Consumption of betaine lowers down many elements in our body that assures to lower the hazards of chronic inflammation and also other ailments like osteoporosis, heart disease, Alzheimer's, cognitive decline, and type-2 diabetes.

Caution:

·         Food allergy symptoms may sometimes be immediate and specific, and can include skin rash, hives, itching, and eczema; swelling of the lips, tongue, or throat; tingling in the mouth; wheezing or nasal congestion; trouble breathing; and dizziness or lightheadedness. But food allergy symptoms may also be much more general and delayed, and can include fatigue, depression, chronic headache, chronic bowel problems (such as diarrhea or constipation), and insomnia. Because most food allergy symptoms can be caused by a variety of other health problems, it is good practice to seek the help of a healthcare provider when evaluating the role of food allergies in your health.

·         Whole wheat (because of its concentration of the bran and germ) is among a small number of foods that contain measurable amounts of oxalates, naturally-occurring substances found in plants, animals, and human beings. When oxalates become too concentrated in body fluids, they can crystallize and cause health problems. For this reason, individuals with already existing and untreated kidney or gallbladder problems may want to avoid eating whole wheat.

·         Whole wheat is not a concern when it comes to acrylamide, a potentially toxic and potentially cancer-causing substance. Yet, baked snack foods containing wheat and sugar including cookies and crackers and processed foods involving toasted grains including toasted wheat cereals are considered among the highest risk of foods when it comes to acrylamide exposure. This is yet another reason to avoid or minimize your intake of these foods. For more on acrylamides, see our detailed write-up on the subject.

·         The germinated wheat is not indicated for people with an excess of estrogen hormones in their bodies.