Benefits, Harm and Nutritional Value of Wheat

Wheat, It is one of the most consumed grains in the world. From a kind of seed grown in countless varieties around the world ( Triticum) obtained.

Bread wheat is the most common type. White and whole wheat flour is an essential ingredient in baked goods such as bread. Other wheat-based foods are pasta, noodles, semolina, bulghur and couscous.

WheatIt is a highly controversial food as it contains a protein called gluten that triggers a harmful immune response in susceptible individuals.

However, for those who can tolerate, whole grain wheat is a rich source of various antioxidants, vitamins, minerals and fiber.

Here "What are the benefits of wheat", "Which vitamins are in wheat", "What is the energy value of wheat" The answer to your questions ...

Nutritional Value of Wheat

Wheat consists mainly of carbohydrates but also contains a moderate amount of protein. 100 grams in the table below vitamins in wheat It provides information about.

Carbohydrate

Like all grains wheat is mainly composed of carbohydrates. Starch is the predominant type of carbohydrate in the plant kingdom and accounts for more than 90% of the total carbohydrate content in wheat.

The health effects of starch depend mainly on its digestibility, which determines its effect on blood sugar levels.

High digestibility can cause an unhealthy spike in blood sugar after a meal and can have harmful effects, especially in people with diabetes.

White rice ve potatoSimilarly, both white and whole wheat wheat have a high glycemic index and are therefore not well suited for diabetics.

On the other hand, some processed wheat products such as pasta are less efficiently digested and therefore do not raise blood sugar levels at the same rate.

Lif

Whole wheat is high in fiber, but refined wheat contains almost no fiber. The fiber content of whole grain wheat varies between 12-15% of the dry weight. Most of the fibers concentrated in bran are removed in the milling process and the refined flour is largely free of fiber.

Wheat bran The most common fiber in it is arabinoxylan (70%), a type of hemicellulose. The rest mostly consists of cellulose and beta glucan.

All of these fibers are insoluble. They pass through the digestive system almost intact and cause an increase in stool weight. Some feed friendly bacteria in the gut.

Wheat protein

Proteins make up 7 to 22% of wheat's dry weight. Gluten, a large protein family, accounts for 80% of the total protein content.

Gluten is responsible for the specific elasticity and stickiness of wheat dough and its properties in bread making.

Wheat gluten can cause adverse health effects in susceptible individuals.

Vitamins and Minerals Found in Wheat

Whole wheat is a good source of various vitamins and minerals. As with most grains, the amount of minerals depends on the mineral content of the soil being grown. 

Selenium

It is a trace element that has various important functions in the body. Of wheat selenium its content is soil dependent and very low in some regions such as China.

Manganese

Found in high amounts in all grains, legumes, fruits and vegetables manganeseis less absorbed than whole wheat due to its phytic acid content.

 Phosphorus

It is a mineral that has an important role in the maintenance and growth of body tissues.

 Virgin

Lack of copper may cause adverse effects on heart health.

folate

Folate, one of the B vitamins, folic acid or also known as vitamin B9. It is especially important during pregnancy.

The most nutritious parts of the grain - bran and seed - are removed during the grinding and refining process and are not found in white wheat.

Therefore, white wheat is relatively poor in many vitamins and minerals compared to whole grain wheat.

Because wheat usually makes up a large part of people's food intake, flour is often fortified with vitamins and minerals.

In fact, it is mandatory to enrich wheat flour in many countries.

In addition to the nutrients mentioned above, fortified wheat flour can be a good source of iron, thiamine, niacin, and vitamin B6. Calcium is also often added.

Other Plant Compounds

Most of the plant compounds found in wheat concentrate the bits of grain and bran lacking refined white wheat.

The highest levels of antioxidants are found in the aleuron layer, a bran component. Wheat aleurone is also sold as a nutritional supplement.

Ferulic acid

The predominant antioxidant found in wheat and other cereal grains polyphenolStop.

Phytic acid

Concentrated in bran phytic acid It can reduce the absorption of minerals such as iron and zinc. Soaking, sprouting and fermenting the grains causes most of them to shred. 

Alkylresorcinols

Alkylresorcinols found in wheat bran are a class of antioxidants with a number of health benefits. 

Lignans

Another family of antioxidants found in wheat bran. Test-tube experiments show that ligna can help prevent colon cancer. 

Wheat germ agglutinin

A found in wheat germ lectin(protein) and has a number of adverse health effects. However, lectins are heat inactivated and inactive in baked wheat products.

Lutein

An antioxidant carotenoid responsible for the color of yellow durum wheat. High lutein foods improve eye health.

Benefits of Eating Wheat

Of refined white wheat it does not have any useful features.

On the other hand, consuming whole grain wheat brings various health benefits, especially to those who can tolerate it as a replacement for white wheat.

Intestinal health

Whole grain wheat, rich in fiber, mostly insoluble, which is concentrated in dandruff.

Studies show that wheat bran components act as prebiotics and feed the beneficial bacteria found in the gut.

One study found that dandruff can reduce the risk of constipation in children.

However, depending on the underlying cause of constipation, eating whole grains may not always be effective.

Colon cancer prevention

Colon cancer is the most common type of cancer in the digestive system. Observational studies have noted that consuming whole grains (including whole wheat) reduces the risk of colon cancer.

One observational study estimates that those who ate more fiber could reduce their colon cancer risk by 40% compared to people who ate low fiber.

Controls obesity

WheatIt is known to control obesity, this benefit is much more active in women than in men. Regular consumption of whole wheat products can result in significant weight loss in obese patients.

Improves body metabolism

When our body's metabolism is not working at an optimal level, it can lead to various metabolic syndromes. Some of the most common are high triglycerides, visceral obesity (leading to a pear-shaped body), high blood pressure, and low HDL cholesterol levels. 

These can put people at risk for cardiovascular disease. That's why most doctors recommend eating whole wheat. Because it improves general digestion which is beneficial for metabolism, thus preventing these problems from occurring in the first place.

Prevents type 2 diabetes

Type 2 diabetes is a chronic condition and can be very dangerous if not properly controlled, but it is reversible if the person pays more attention to their diet. 

One of the abundant foods in wheat magnesiumStop. This mineral directly affects the way the body uses insulin and is a common factor for more than 300 enzymes that secrete glucose. Thus, on a regular basis consuming whole wheathelps control blood sugar and indirectly prevent type 2 diabetes.

It reduces chronic inflammation

Chronic inflammation basically refers to any inflammation that lasts a few months. It can be caused by many reasons, such as a response to a harmful stimulus or a problem in the immune system. While it doesn't seem like a very serious problem, it can lead to certain types of cancer and even rheumatoid arthritis.

Fortunately, chronic inflammation is something that can be controlled with foods like whole wheat. Wheat contains betaine, which not only reduces inflammation, but also helps with other ailments such as Alzheimer's disease, cognitive decline, heart disease, type 2 diabetes, and osteoporosis.

Prevents gallstones

Whole wheathelps prevent gallstones in women. Gallstones are caused by excessive secretion of bile acids. Due to the insoluble fiber in wheat, it provides a smoother digestion that requires less secretion of bile acids, thus preventing gallstones.

Prevents breast cancer

Wheat bran is an anticarcinogenic agent in women and prevents certain types of cancer. Wheat bran optimizes estrogen levels to stay under control at all times, thus breast cancerIt prevents. 

This is particularly effective in premenopausal women who are at risk of developing this type of cancer. 

Wheat also contains lignans. Lignans occupy hormone receptors in the body, which helps to control high circulating estrogen levels, which is an important factor in breast cancer prevention.

Prevents childhood asthma

As pollution levels constantly increase, more and more children are at risk of developing childhood asthma. However, eating a wheat-based diet can reduce your chances of developing childhood asthma by at least 50%. This is because wheat is rich in magnesium and vitamin E.

Relieves postmenopausal symptoms

Consuming whole wheatis great for menopausal women who are at risk of various diseases. It prevents high blood pressure, cardiovascular disease and high cholesterol by slowing down the progression of atherosclerosis, which reduces the likelihood of heart attack and stroke in women and the formation of plaque in blood vessels and arteries.

Prevents a heart attack

Eating fiber-rich foods such as whole wheat lowers blood pressure levels in people with heart disease, which reduces the chance of having a heart attack.

Harms of Wheat

Celiac disease

Celiac diseaseis a chronic condition characterized by a deleterious immune reaction to gluten. 0.5-1% of individuals get celiac disease.

Gluten, the main family of proteins in wheat, is divided into glutins and gliadins, which are found in different amounts in all types of wheat. Gliadins are recognized as the main cause of celiac disease.

Celiac disease causes damage to the small intestine and impaired absorption of nutrients. Associated symptoms are weight loss, bloating, gas, diarrhea, constipation, stomach pain, and fatigue.

It has also been suggested that gluten may contribute to brain disorders such as schizophrenia and epilepsy. 

A gluten-free diet is the only known cure for celiac disease. Wheat is the main nutritional source of gluten but can also be found in rye, barley and many processed foods.

Gluten Intolerance

The number of people following a gluten-free diet exceeds those with celiac disease. Sometimes, the reason is simply the belief that wheat and gluten are naturally harmful to health. In other cases, wheat or gluten may cause real symptoms similar to celiac disease.

This situation, gluten intolerance or non-celiac wheat sensitivity and is defined as an adverse reaction of wheat without autoimmune or allergic reactions.

Common symptoms of gluten intolerance are abdominal pain, headache, fatigue, diarrhea, joint pain, bloating, and eczema. One study shows that symptoms of wheat intolerance in some people can also be triggered by substances other than gluten.

Digestive symptoms may be due to a family of wheat-soluble fibers called fructans, which belong to a class of fiber known as FODMAPs.

High FODMAP intake worsens irritable bowel syndrome, which has symptoms similar to celiac disease.

Irritable Bowel Syndrome (IBS)

Irritable bowel syndrome It is a common condition characterized by abdominal pain, bloating, irregular bowel habits, diarrhea, and constipation.

It is more common in this type of person, as it triggers an anxious and often stressful life. Wheat sensitivity is common among people with irritable bowel syndrome. One of the reasons for this may be the presence of soluble fibers in wheat called fructans, which are FODMAPs. Diets high in FODMAPs can cause bowel syndrome symptoms to appear in hypersensitive individuals.

Although FODMAPs worsen the symptoms of the condition, they are not seen as the sole underlying cause of irritable bowel syndrome. Studies show that irritable bowel syndrome may be associated with low-grade inflammation in the digestive tract. If you have irritable bowel syndrome, you may need to limit wheat consumption.

As a result;

Wheat is among the most common foods in the world. It is also one of the most controversial foods. Many people do not tolerate gluten and completely eliminate wheat from their diet.

The consumption of whole wheat wheat rich in fiber is a healthy food choice for those who tolerate it well. It can improve digestive health and help prevent colon cancer.