Eat wheat and stay fit
Wheat is the most common cereal grain. The whole grain kernel of wheat, composed of bran, wheat germ and endosperm, is an immense energy source. Wheat arises in Southwestern Asia, but today it is one of the top grain crops grown in several countries for human consumption. Commonly, wheat cultivation is done at higher latitudes.
Wheat is one of the oldest and most important of the cereal crops. Of the thousands of varieties known, the most important are common wheat used to make bread, pasta, spaghetti and macaroni, cake, crackers, cookies, pastries and flours, production of starch, paste, malt, dextrose, gluten, alcohol, and other products.
Bread wheat or common wheat, is the primary species. Several other closely related species include durum, spelled, emmer, einkorn and Khorasan wheat.
Botanical Name: Triticum aestivum
Wheat is an ancient grain. Thought to have originated in southwestern Asia, it has been consumed as a food for more than 12,000 years. Greek, Roman, Sumerian and Finnish mythology had gods and goddesses of wheat.
As rice has been the dietary staple of Asia, wheat has served this role for many other regions of the world. It is estimated that approximately one-third of the world's people depend upon wheat for their nourishment.
Today, the biggest commercial producers of wheat include the Russian Federation, the United States, China, India, France and Canada.
There are six types of wheat: Hard Red Winter, Hard Red Spring, Soft Red Winter, Durum, Hard White Wheat and Soft White Wheat.
Wheat acts as an anti-carcinogenic agent, particularly in women. When estrogen levels increase and reach an excessive level, it leads to breast cancer. Wheat bran optimizes estrogen levels so that they stay controlled at all times and preventing breast cancer. This is especially effective in premenopausal women, who are generally more at risk for developing this type of cancer.
Wheat bran considerably reduces bile acid secretion and bacterial enzymes in the stool, thereby cutting down chances of colon cancer. Wheat has phytonutrients that may help prevent cancer cell growth. The lignans often occupy the hormone receptors in the body, thereby alleviating certain risk factors for cancer.
Vitamin B9 in wheat is helps in produce new cells in the body and decrease risk of production of cancer cells.
Many research conducted on whole grains found mix result on cancer risk. Some may are in favor and other are opposite.
Recent study reported that whole grains has strongest anticancer benefits are against colorectal cancer.
MAIN THING: Phytonutrients and Fibres in wheat may reduce the risk of colorectal cancer but still further study require in this topic.
A high intake of wheat lowers triglycerides or fat in the blood and slows down the progression of atherosclerosis and stroke.
Whole wheat is rich in plant lignans called enterolactone, which protects against heart diseases. So, wheat is protective against higher blood levels. Wheat and wheat products which are high in dietary fiber, considerably reduce blood pressure levels and lessen the possibility of a heart attack.
MAIN THING: Lignans found in wheat may protect against heart disease and keep your heart healthy.
Diminished digestive trouble
Wheat is high in fibers either soluble and insoluble and When maintaining a fiber-rich diet, it makes free from problems such as flatulence, nausea, constipation and distension, etc. wheat, helps keep the digestive system in order.
Wheat is also prevented against some other digestive diseases like diverticulitis, chronic constipation and unnecessary straining.
Wheat has a prebiotic effect on the human gut microbiota due to its high level of fiber. It helps feed the ‘good’ bacteria in the gastrointestinal tract, which improves digestion and increase nutrient uptake in the body. So wheat makes the digestive system healthy.
MAIN THING: Wheat has good source of dietary fibers which may improve your digestion and reduce risk of digestive problems.
Vitamin B in wheat is a powerful antioxidant that helps fight against pollution in the body and clean up the body.
Wheat contain nutrients like phytic acid, lignans, ferulic acid and sulfur compounds act as antioxidants.
When a body’s metabolism is not functioning at an optimal level, it can lead to a variety of metabolic syndromes. Some of the most common ones are high triglycerides, visceral obesity, high blood pressure and low levels of HDL cholesterol. These can put patients at risk for cardiovascular diseases. In this type of conditions nutrient of wheat work as a purifier and make the body clean and healthy.
MAIN THING: Many compounds include Vitamin B, phytic acid, lignans, ferulic acid and sulfur compounds in whole grains which provides anti-oxidant properties may help to lower the chronic diseases include heart diseases, cancer, diabetes etc.
The betaine content of wheat prevents chronic inflammation. Its anti-inflammatory property reduces the risk of other ailments like osteoporosis, heart diseases, cognitive decline and type-2 diabetes.
A recent research conducted on people who consume unhealthy diets replaced refined wheat products with whole wheat products and saw a reduction in inflammatory markers.
MAIN THING: Betain in wheat may help to reduce the risk of chronic inflammation and provide healthy life.
Deal with diabetes
Wheat is rich in magnesium and its good for type 2 diabetes. Type 2 diabetes is a chronic condition and very dangerous if not controlled properly.
Magnesium in wheat is a co-factor for over 300 enzymes that directly affect the way the body uses insulin and secretes glucose. So, consuming whole wheat on a regular basis helps to control the sugar in the blood.
Whole grains rich in Fibers, can also help to prevent obesity, and lower risk of diabetes
MAIN THING: Fibers and Magnesium found in wheat can prevent the type 2 diabetes.
Skin and Hair Health
Selenium, vitamin E and zinc in wheat help nourish the skin and fight acne, and prevent sun damage, shrinkage pores, removed blackheads and maintain skin tone. Wheat is rich in fiber content that keeps the digestive system at its optimal best, which helps remove toxins regularly. This, in turn, helps keep the skin smooth and youthful.
Wheat has a good source of zinc which helps promote healthy hair and protects the hair from damages caused by environmental factors.
MAIN THING: Wheat rich in fibers, selenium, vitamin E and anti-oxidant properties provides Nourishment & beautiful Skin, protects against sun Damage, promotes Skin elasticity, fights Acne and Prevents Skin Cancers. Zinc content in wheat makes hair lustrous and protects Hair from damage.
Wheat is rich in insoluble fiber, it makes quick and smooth intestinal transit time and lowers the secretion of bile acids. Gallstones are formed due to the excessive secretion of bile acids.
MAIN THING: Many surveys proven that cereals and whole grain bread may help to prevent gallstones.
Prevents PSM (postmenopausal syndrome)
Wheat is great working for women who have just gone through menopause were hormonal imbalance there so they are at risk for a variety of diseases. Wheat helps with high blood pressure, cardiovascular disease and high cholesterol by slowing down the progression of atherosclerosis, which refers to the building up of plaque in the blood vessels and arteries and reducing the chances of heart attacks and strokes in women.
Vitamin B and Magnesium in whole wheat are known to ease PMS symptoms.
MAIN THING: Higher intake of wheat can increase the fiber and protein content in your diets which relieves postmenopausal systems in women. also helps in weight management and hormone balance
Wheat sensitivity: wheat have gluten which is produced gluten sensitivity causes abdominal pain, headache, fatigue, diarrhea, joint pain, bloating and eczema.
IBS: Wheat have FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols) which do not relieve symptoms of irritable bowel syndrome so if anyone suffering from IBS, eat chickpeas under the guidance of a doctor.
Allergy: wheat has gluten and some people have an allergy to it. Baker's asthma and nasal inflammation are allergic reactions to wheat dust.
Impairment in absorption: wheat has phytic acid which impairs absorption of iron and zinc and produces nutrition deficiency.
Selection and Storage
Wheat is generally available prepackaged as well as in bulk containers. Containers of wheat products are covered and that the store has a good product turnover so as to ensure their maximal freshness. Whether purchasing these products in bulk or in a packaged container, make sure that there is no evidence of moisture present.
Buy wheat packaged that sealed properly (especially those that are vacuum packaged).
Wheat should be stored in an airtight container in a cool, dry and dark place. The optimal way to store wheat products such as flour, bulgur, bran and germ is in an airtight container in the refrigerator as the cooler temperature will help to prevent them from becoming rancid.
Boric powder mixed with Whole Wheat grains can preserve for six months.