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Overview

Benefits of Wheat And Its Side Effects

Wheat is one of the most versatile grains when it comes to nutritional value and health. It can be found all over the world and is very easy to incorporate in your daily diet. It has a ton of health benefits such as controlling obesity, improving the metabolism in your body, preventing type 2 diabetes, reducing chronic inflammation, preventing gallstones, preventing breast cancer, promoting gastrointestinal health in women, preventing childhood asthma, protecting the body from coronary diseases, relieving postmenopausal symptoms and preventing heart attacks. By including wheat in your diet regularly, you can benefit from all the nutrients it has to offer and prevent the occurrence of a multitude of ailments.

Table of Content

Wheat
Nutritional Value of Wheat
Health Benefits of Wheat
Controls Obesity
Improves Body Metabolism
Prevents type 2 diabetes
Reduces Chronic Inflammation
Prevents Gallstones
Prevents breast cancer
Promotes Gastrointestinal Health in Women
Prevents Childhood Asthma
Protects against coronary diseases
Relieve postmenopausal symptoms
Prevents heart attacks
Uses of Wheat
Side-Effects & Allergies of Wheat
Cultivation of Wheat

Wheat

Wheat is an extremely common cereal and is present in almost everything you eat. From pasta, bagels, crackers, and bread to cakes and muffins, this wholesome grain is an essential part of almost any food. It’s health benefits depend predominantly on the type of wheat being consumed. For instance, whole wheat is considered one of the healthiest forms of wheat, whereas extracted versions of this grain are less healthy as the outer brown layer is often removed. This layer contains a variety of nutrients such as Vitamin B3, B2, B1, folic acid, copper, calcium, phosphorus, zinc, fiber, and iron, and losing out on them can have an impact on your diet.

Wheat is filled with a host of nutrients that are great for your health. It contains catalytic elements, Vitamin E, Vitamin B, mineral salts, copper, calcium, iodide, magnesium, zinc, potassium, manganese, Sulphur, silicon, chlorine, and arsenic, which is why it is a great foundation for any diet.

Nutritional Value of Wheat

In 100g of wheat, there are 339 calories. The total fat present in wheat is 2.5g out of which there is 0.5g of saturated fat, 1g of polyunsaturated fat, and 0.3g of monounsaturated fat. It has 0mg of cholesterol. Wheat has 2mg of sodium and 431 mg of potassium. The total carbohydrate content of 100g of wheat is 71g. It has 14g of protein with 3% of the recommended daily dose of calcium, 19% of iron, 20% of vitamin B-6, and 36% of magnesium. However, it has 0% of vitamin A, C, D, and B-12.

Health Benefits of Wheat

Mentioned below are the best health benefits of Wheat

Controls Obesity

Although wheat is known for controlling obesity, this benefit is far more active in women than in men. Consuming whole wheat products on a regular basis can really help patients suffering from obesity and can lead to considerable weight loss.

Improves Body Metabolism

When your 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 (which leads to a pear-shaped body), high blood pressure, and low levels of HDL cholesterol. These can put patients at risk for cardiovascular diseases. This is why most doctors recommend making whole wheat grains a part of your diet. They improve your overall digestion, which ultimately leads to better metabolism, thereby preventing these problems from arising in the first place.

Prevents type 2 diabetes

While type two diabetes is a chronic condition and can be very dangerous if not controlled properly, it is also a disease that can be reversed if one pays more attention to one’s diet. One of the nutrients found in abundance in wheat is magnesium. This mineral is a co-factor for over 300 enzymes that directly affect the way the body uses insulin and secretes glucose. Thus, consuming whole wheat on a regular basis helps to control the sugar in your blood. By simply replacing the rice in the daily diet with wheat, diabetics can easily control their sugar levels by a decent margin.

Reduces Chronic Inflammation

Chronic inflammation basically refers to any inflammation that has lasted for a few months. It can be caused due to many reasons such as a reaction to a harmful stimulus or a problem within the immune system. Though it may not sound like a very serious problem, if left unchecked, it can lead to certain types of cancer, and even rheumatoid arthritis.

Fortunately, chronic inflammation is something that can be controlled with 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 wheat helps prevent gallstones in women. Gallstones are formed due to the excessive secretion of bile acids. Due to the fact that wheat has insoluble fiber in it, it ensures smoother digestion which requires lesser secretion of bile acids, thereby preventing gallstones.

Prevents breast cancer

Wheat bran is an anticarcinogenic agent in women, which means that it counteracts the effects of carcinogenic and prevents certain types of cancer. 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, thus preventing breast cancer. This is especially effective in premenopausal women, who are generally more at risk for developing this type of cancer. Moreover, wheat also contains lignans. Lignans occupy the hormone receptors in the body, which also helps keep the high circulating estrogen levels in check, which aids the prevention of breast cancer.

Promotes Gastrointestinal Health in Women

As discussed earlier, wheat is rich in fiber and helps with smoother digestion. This means that the body requires lesser acid bile secretion to break down the food and pass it along. As a result, there is lesser acid bile secretion and enzymes in the stool. This can prevent colon cancer from occurring and in general promotes better gastrointestinal health, especially in women.

Prevents Childhood Asthma

With pollution levels constantly on the rise, more and more children are at risk for developing childhood asthma. However, consuming a wheat based diet can bring down the chances of developing childhood asthma by at least 50%. This is because wheat is rich in magnesium and vitamin E. However, for a lot of asthma patients, wheat is also a nutrient they’ve been asked to avoid so this is something that one should include in the diet only after consulting with a doctor. It is the best way to prevent your condition from getting worse.

Protects against coronary diseases

Plant lignans is a phytonutrient that is highly abundant in whole wheat. When consumed, they are transformed into mammalian lignans in the intestines by responsive flora in the body. One of the lignans that is found in wheat is known as enterolactone, which protects the body from cancers that are hormone dependent, such as breast cancer. They also prevent various types of heart disease. Wheat also increases good cholesterol (HDL) in the body, which also as a significant role to play when preventing heart disease. Another benefit of wheat that can reduce the risk of heart disease is that it fights obesity.

Relieve postmenopausal symptoms

Indulging in a diet that has high whole wheal content is great for women who have just gone through menopause as they are at risk for a variety of diseases. It 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.

Prevents heart attacks

More often than not, doctors prefer natural treatments and cures for patients who have suffered from a heart attack. This is because these treatments work faster and also take less of a toll on the body. While it is not entirely clear why these work better than medicinal drugs, doctors do encourage natural treatments. Whole grain foods such as wheat and foods rich in dietary fiber have been proven to reduce blood pressure levels in patients, which reduces the chances of having another heart attack. Of course, a healthy diet needs to be accompanied with all the recommended exercises in order for it to be truly effective.

Uses of Wheat

Wheat is used to create a variety of foods that are consumed in an average person’s daily life and, therefore, it is very easy to incorporate it in your diet. One of the easiest ways to procure wheat is just to include bread in your meals, preferably whole wheat bread. You can use it to create delicious sandwiches and subs. Another way to incorporate it in your diet is to have wheat flakes for breakfast. You can add a bunch of tasty fruits to the bowl to add to its nutritional value and taste. Wheat is used to create livestock feed. Wheat is also used to make beer.

Side-Effects & Allergies of Wheat

People who are susceptible to allergic reactions are warned to avoid wheat as it can make the reactions worse. This can lead to eczema, itching, hives, and rashes. Wheat is also high in oxalates, which is why you should not overdo it with it. Too much oxalates in your blood can lead to a host of problems such as kidney stones, gallstones, and gout.

Cultivation of Wheat

Wheat traces its origins to South West Asia, although it is now grown all over the world. Wheat cultivation occurs at high altitudes.

Popular Questions & Answers

Hello sir/mam From last few days I am feeling bit lost and unstable from inside. I am staying away from my family for last 7 years due to some job. I am unmarried and stay alone. At new year I went my hometown for a week and met my family. Since the time I am back I am very depressed May be but not sure. I feel like crying very often. Please suggest what's wrong with me these days.

CCT (UK) General Psychiatry, MD-Psychiatry, MBBS Bachelor of Medicine and Bachelor of Surgery
Psychiatrist, Delhi
Thanks for reaching out. Based upon the history, you have given it seems there is more than an anxiety problems e.g. Might be anankastic traits or ADD. In order to help you it is necessary for us to understand your personality and background. I don't think generic advise will work for you. Best wishes.

I want to increase my weight. While workout weather I can take protein drinks like muzelblaze protein drinks. whether there is any side effects.

Diploma in Clinical Nutrition, Diploma in Sport & Exercise Nutrition, Diploma in Human Nutrition, Certified Diabetes Educator, Lifestyle Medicine, BSC IN LIFE SCIENCES
Dietitian/Nutritionist, Bangalore
Protein supplements have no role in weight gain. Have more natural carbs rich food like unpolished rice, wheat porridge, milk and milk products, bananas, potatoes.

Hi. Please suggest me a diet to follow to burn belly fat and reduce the fat deposited on upper thighs. Apart from walking I do lunges, planks, sit ups and crunches. Thank You.

MBBS
General Physician,
Hi Take atleast 2L of water. Take plenty of fluids. Avoid fast, spicy and oily food. Avoid caffeine. Take dinner atleast 2 hr before sleep. Don't skip meals take small meals. Eat fruits. Start green tea.

During pregnancy I gained 8 kgs. I was 54 kgs before pregnancy. I have been breast feeding for 6 months now and still continuing. I have not started any exercises to get back to my previous weight. How quick should I reduce the extra weight to be healthy?

Diploma in Clinical Nutrition, Diploma in Sport & Exercise Nutrition, Diploma in Human Nutrition, Certified Diabetes Educator, Lifestyle Medicine, BSC IN LIFE SCIENCES
Dietitian/Nutritionist, Bangalore
To reduce weight you need to avoid processed ready to eat foods that come in a pack like backed, fried and confectionary, minimise dairy food, rice and wheat based food, sugar, oil & salt. Increase intake of fruits and vegetables, sprouts, nuts and seeds.

I am a 33 year old married men and I work in abroad from last 5 years. My problem is my tummy gets bigger day by day and to touch, its like very hard! Before I was not facing problem like this. And I feel shame from my unconditional fart. I go 4,5 times a day for motion. I want reduce my tummy size and its hardness please suggest me something for weight loss.

DHMS (Hons.)
Homeopath, Patna
Hello, •Go for a brisk walk in d morning / evening at least 10 000, steps 45 mnts to restore blood circulation to enshape your whole body.    •Take, 3/4 litres  of water, free from conteminents to eliminate toxins and to regulate metabolism to burn fats cell.  •  Go for meditation to reduce your stress and to nourish cell & tissues to curb fats cells.     •Go for either, cycling, jogging, swimming, skipping, gardening, playing badminton, dancing,regularly.     •opt staircase, instead of a lift in your office.    •Take, oats with green tea  or, 1 slice of whole grain bread with 1 cup of cooked vegetable soup + 1 fruit (pomegranate, pear) in d breakfast.     •Take, salad, fruits,sprouts in ample qty in lunch, your meal b preferably, vegetarian ,high in proteins and fibre, maintains 1300-1600 calories through dietary  regulation.      •consume salad, fruits (not juice) whenever you feel hungry. Avoid, nicotine,coffee, alcohol,junk food, cookies, burger,pizza ,butter, ghee, sweets, sitting on computer late in d night. Take, Homoeo medicines which are gentle, rapid & safe. @ Phyto berryQ -10 drops, thrice, with little lukewarm water before each meal Take, care.

Popular Health Tips

Menopause - How You Can Manage It Naturally?

Bachelor of Ayurveda, Medicine and Surgery (BAMS)
Ayurveda, Ahmedabad

Menopause is one of the most significant transitions in the life of a woman. While it is a natural process, it often entails a lot of discomfort and re-adjustment. A woman’s body undergoes a lot of hormonal changes, it is therefore essential to maintain a healthy sociological and physiological ambience around the woman to minimize the distress that can potentially arise in times like these. During menopausal changes, the body tends to amass a lot of impurities.

Ayurveda recommends specific diet plans and lifestyle decisions to ease out the transition. Ayurvedic methods are aimed at reducing the enormous emotional stress that a woman is likely to endure during these times. Some of the practices that can mitigate the anxiety caused by menopause have been enlisted below:

  1. Balanced Diet: Having the necessary nutrients in the rightful quantity is extremely necessary to soothe the menopause induced agitations and trauma. Ayurveda recommends that you avoid food items that trigger off indigestion problems. Extremely salty and sour foods as well as spicy and oily foods can prove to be detrimental for you during menopause. Dressings and condiments like ketchup and mustard are known to not resonate well with the digestive system when your body is undergoing hormonal changes. Ideally, you must follow an astringent diet. Food items which are sweet and bitter to taste have benefiting properties. Wheat based foods as well as sweetened dairy products are extremely favorable. You may also look at leafy vegetables for purifying the system from within and acting as a rich source of protein. One of the most foremost guidelines to follow during menopause is the increased intake of water.

  2. Lifestyle Choices: To facilitate an easy transition of the bodily systems, you need to advocate certain conscious lifestyle changes as well. It is important to adapt to a healthier way of living so as to avert any physiological consequence of menopause. You need to get sufficient amount of sleep in the course of a day. Sleep rejuvenates and refreshes the body for a healthy mechanism and provides the requisite amount of rest. Hot oil massages can also prove therapeutic during menopause and palliate pains and irritations that are likely to occur in such times. A timely intake of the meals is yet another mandatory routine that you must follow to battle the menopausal discomforts. Finally, Ayurveda recommends regular exercising for leading a happy and healthy life ahead.

In case you have a concern or query you can always consult an expert & get answers to your questions!

3410 people found this helpful

Health Benefits Of Wheat Bran

M.Sc. in Dietetics and Food Service Management , Post Graduate Diploma In Computer Application, P.G.Diploma in Clinical Nutrition & Dietetics , B.Sc.Clinical Nutrition & Dietetics
Dietitian/Nutritionist, Mumbai

Health benefits of wheat bran

1. Bran is high in fiber

Bran is the number 1 food highest in fiber
 One tablespoon of bran provides up to 6% of the daily value of insoluble fiber. Dietary fiber, like that from bran, actually changes the way you digest food and absorb nutrients.

Fiber from bran also helps increase diversity of good bacteria in your digestive tract, helping you get the most of what you eat.

2. Bran can help alleviate constipation

Helping to keep your bowels moving is probably bran's most famous (or infamous) health benefit. It has been known since at least the early 1940s when bran was used to keep british navy officers regular.

Taking one teaspoon to two tablespoons of bran each day before a meal is the best way to fight off constipation, and has the added weight loss benefit of making you feel full. As a word of warning, bran is more effective when taken regularly, and a one-time dose of bran is less likely to be effective in treating constipation.

Note: be sure you increase your intake of liquids, like water, as your increase your fiber intake. This is because fiber like bran absorbs water and can aggrevate constipation if you do not also increase your liquid intake.

3. Bran can lower your risk of cancer

Studies show that bran can lower the risk of a variety of cancers, and particularly those of the colon and breast.

The anti-cancer benefits are theorized not only to be due to fiber in bran, but also other nutrients and phytochemicals such as such as phenolic acids, lignans and flavonoids.

4. Bran lowers your cholesterol

Studies have shown that intake of bran (particularly oat bran) can help lower your cholesterol.

The studies did adiminister quite a lot of oat bran, between 25g to 100g per day. The study which gave participants 25g (about 4 tablespoons) of oat bran saw 5-8% reductions in cholesterol.

The second study gave participants 100 grams (1 cup) of oat bran per day, and saw declines of up to 13% in cholesterol.

To attempt to get these benefits it would be best to start eating 2-4 tablespoons of bran a day and slowly add more to your diet.

Bran (particularly rice bran) is high in niacin, which further lowers risk of heart and cardiovascular disease.

5. Bran is a good source of protein with all the essential amino acids

If you were to eat the 1 cup of oat bran listed in the cholesterol-lowering study, you would get up to 16 grams of protein and all the essential amino acids. This makes bran a complete source of protein for vegans and vegetarians.

Bran's protein content is one of the main reasons why whole grains are a good source of protein.

6. Bran helps you feel full and eat less


This study shows that whole grains in addition to bran help to reduce weight gain, and can promote weight loss.

Consuming 1-2 tablespoons of fiber before each meal is a good way to improve digestion, help you feel full, and eat less. Fiber can be consumed with water, milk, or unsweetened soy milk.

Note: increase your liquid intake with your fiber intake.

A bowl of oatmeal

7. Bran is high in magnesium

Bran and whole grains are high in magnesium. Magnesium is an essential mineral required by the body for muscle and nerve function, maintaining a healthy immune system, regulating heart rhythm, and building strong bones.

Other help benefits of magnesium include reduced risk of heart disease, regulation of blood pressure, and alleviation of premenstrual syndrome (pms).

8. Bran can help prevent type ii diabetes

Studies show that bran and whole grain consumption can reduce risk of type ii diabetes by 20%.

This requires eating at least 2 servings of whole grains per day, and over a period of at least a year. The diabetes health benefits of bran found in whole grains can only be seen over the long-term.

9. Bran is rich in folate

Bran is a great source of folate (vitamin b9) which is required for numerous body functions including dna synthesis and repair, cell division, and cell growth.

Other benefits of folate include protection and repair of dna to reduce cancer risk and slow aging. Folate also lowers risk of alzheimer's. Bran consumed in whole grains like brown rice and whole wheat bread is a great way to boost your folate intake.

10. Bran is a great source of manganese

Bran and whole grains are a great source of manganese. Manganese is required by the body for proper enzyme functioning, nutrient absorption, wound healing, and bone development.

Health benefits of manganese include strengthening weak bones, anti-oxidant protection, alleviating premenstrual syndrome (pms).

Health Benefits Of Wheat Bran

M.Sc. in Dietetics and Food Service Management , Post Graduate Diploma In Computer Application, P.G.Diploma in Clinical Nutrition & Dietetics , B.Sc.Clinical Nutrition & Dietetics
Dietitian/Nutritionist, Mumbai
Health Benefits Of Wheat Bran

Health benefits of wheat bran

1. Snooze and lose those extra pounds

Like any dietary fiber, wheat bran can play a key role in losing and maintaining weight by staving off your hunger pangs. Wheat bran regulates your appetite and leaves you feeling full and satisfied. This mechanism directly promotes less food intake and also aids healthy eating and weight management.

2. Eat for a happier gut

Including wheat bran in your daily diet keeps you regular. If you are often constipated, adding more of wheat bran to your diet can get things moving. 3
It helps improve your overall digestive health by reducing constipation, hemorrhoids, leakage of stool, and other gastrointestinal disorders.

3. Be heart healthy

High blood pressure causes excess strain and damages your arteries. Consuming wheat bran has shown significant reductions in blood pressure. It has been associated with decreased cardiovascular risk and slower progression of cardiovascular diseases. Making wheat bran a part of your overall diet may help improve blood cholesterol levels, and lower risk of heart disease, stroke, obesity and diabetes.

4. Fight cancer with diet changes

Studies have proved that diets containing wheat bran are protective against colon cancer development. Wheat bran fights colon cancer in a three step process:

  • The first one being the dilution of potential carcinogens. Wheat bran, high in insoluble fiber, promotes bulky stools that reduce the chances of carcinogens accessing your colon lining.
  • Secondly, it accelerates bowel movements through the colon, which means the rapid movement reduces access of the colon cells to stool constituents. The third step involves its fermentation effect. The short-chain fatty acids reduce cancer formation and growth.
  • Wheat bran is a concentrated source of antioxidants and phytochemicals. These compounds effectively fight free radical damage and prevent serious conditions like cancer, while keeping the healthy cells intact.
2 people found this helpful

Ayurveda and Menopause

DSM ( Siddha Medicine), BAMS
Ayurveda, Bangalore
Ayurveda and Menopause

Menopause is one of the most significant transitions in the life of a woman. While it is a natural process, it often entails a lot of discomfort and re-adjustment. A woman’s body undergoes a lot of hormonal changes, it is therefore essential to maintain a healthy sociological and physiological ambience around the woman to minimize the distress that can potentially arise in times like these. During menopausal changes, the body tends to amass a lot of impurities.

Ayurveda recommends specific diet plans and lifestyle decisions to ease out the transition. Ayurvedic methods are aimed at reducing the enormous emotional stress that a woman is likely to endure during these times. Some of the practices that can mitigate the anxiety caused by menopause have been enlisted below:

  1. Balanced Diet: Having the necessary nutrients in the rightful quantity is extremely necessary to soothe the menopause induced agitations and trauma. Ayurveda recommends that you avoid food items that trigger off indigestion problems. Extremely salty and sour foods as well as spicy and oily foods can prove to be detrimental for you during menopause. Dressings and condiments like ketchup and mustard are known to not resonate well with the digestive system when your body is undergoing hormonal changes. Ideally, you must follow an astringent diet. Food items which are sweet and bitter to taste have benefiting properties. Wheat based foods as well as sweetened dairy products are extremely favorable. You may also look at leafy vegetables for purifying the system from within and acting as a rich source of protein. One of the most foremost guidelines to follow during menopause is the increased intake of water.

  2. Lifestyle Choices: To facilitate an easy transition of the bodily systems, you need to advocate certain conscious lifestyle changes as well. It is important to adapt to a healthier way of living so as to avert any physiological consequence of menopause. You need to get sufficient amount of sleep in the course of a day. Sleep rejuvenates and refreshes the body for a healthy mechanism and provides the requisite amount of rest. Hot oil massages can also prove therapeutic during menopause and palliate pains and irritations that are likely to occur in such times. A timely intake of the meals is yet another mandatory routine that you must follow to battle the menopausal discomforts. Finally, Ayurveda recommends regular exercising for leading a happy and healthy life ahead.

4628 people found this helpful

Health Benefits of Wheat Germs

M.Sc - Dietitics / Nutrition
Dietitian/Nutritionist,
Health Benefits of Wheat Germs

Health Benefits of Wheat Germs

Table of Content

Wheat
Nutritional Value of Wheat
Health Benefits of Wheat
Controls Obesity
Improves Body Metabolism
Prevents type 2 diabetes
Reduces Chronic Inflammation
Prevents Gallstones
Prevents breast cancer
Promotes Gastrointestinal Health in Women
Prevents Childhood Asthma
Protects against coronary diseases
Relieve postmenopausal symptoms
Prevents heart attacks
Uses of Wheat
Side-Effects & Allergies of Wheat
Cultivation of Wheat