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Last Updated: Jan 10, 2023

Know More About Immense Health Benefits Of Wheat!

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Dr. Ruchi GoyalDietitian/Nutritionist • 11 Years Exp.M.Phil Biotech & PGD Dietitics
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Let us take a sneak peek into the facts of this cereal consumed all over the world by people in different ways.  

Wheat is made up of three elements: - Bran, Endosperm and Germ.

Milling is the process by which wheat is ground into flour, separating the wheat grain into its constituting {bran, germ and endosperm}. Wheat Germ is the “HEART’’ of the wheat kernel and is packed with folate, thiamine, magnesium, vitamin B6, Iron, selenium, vitamin E, zinc and fibre. The nutritional composition of the wheat grain, on an average, contains 12% water, 70% carbohydrates, 12% protein, 2% fat, 1.8% minerals and 2.2% crude fibres, thiamine, riboflavin, niacin and small amounts of vitamin A. But the milling process removes most of those nutrients with the bran and germ.

Bleached white flour is obtained by processing after 60% of extraction from the grain. Usually, 40% of that is removed – the outer brown layer – contains the highly nutritious bran and the germ of the wheat grain. In the process of making 60% abstraction flour, more than half of the vitamins B1, B2, B3, and E, calciumphosphorus, folic acid, copper, zinc, iron, and fibre are lost.

In olden times, our great grandparents used to wash wheat at home, clean it and then grind it. They never sieved it due to which all the nutrients and fibre were retained.  

In modern times people have started consuming more of white or refined flour in the form of bread, buns, noodles, pasta, biscuits and cookies. As mentioned earlier, this form of wheat has just carbohydrates (starch). All these foods are nutritionally poor and contain empty calories.

Avoid refined flours -

More the wheat is processed, lower is its nutritional value. Remember that the packed cereals like muesli and wheat flakes which have gone through rollers have in the process lost the most important part of the grain and only give you a false satisfaction of having eaten healthy.

Refined grains are high in carbs that get digested and absorbed very quickly, leading to rapid spikes in blood sugar and subsequent hunger and cravings. They are linked to obesity and many metabolic diseases.

Hierarchy of Consumption -

  • Sprouted wheat
  • Porridge
  • Whole Wheat Flour
  • Suji
  • Processed and Packaged wheat cereals like muesli, wheat flakes, etc.
  • Maida

Let us all try and turn back the wheel of time and feed ourselves and our loved ones with porridge and sprouted wheat specially in the morning which is the most important meal of the day. And try and consume chakki fresh whole wheat atta. A little bit of effort that will go a long way in achieving a strong, healthy body and pure souls.

Do not get distracted by food fads and eat less processed flours and more of whole wheat products.

  • Article category – Food Wisdom  
  • Related article – Carbohydrates Myth,  steel-cut oats milk porridge
  • Related recipe – Singhara atta, Kuttu atta, amaranth
  • Tags Wheat, Whole Wheat, Wheat Flour, Refined Flour, Whole Grain, Multigrain, Bread, Roti, carbohydrates,  Suji, Maida, Processed Flour, Porridge
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