Il wheat or grain It is one of most consumed cereals in the world; it comes from a type of grass called Triticum, which is grown in countless varieties around the world.
Il soft wheat is the primary type; several other types are closely related to it and include: durum wheat, spelled, spelled, turanic wheat.
Flours obtained from wheat are essential for all bakery products, like bread; other wheat-based foods include pasta, semolina, bulgur, and couscous.
Index
Nutritional values
Wheat is primarily composed of carbohydrates, but also has moderate amounts of protein; 100 g of whole wheat flour contains:
- calories: 340
- water: 11%
- protein: 13,2 gr
- carbohydrates: 72 gr (90% of wheat carbohydrates are starch)
- cup sugar: 0,4 gr
- fibers: 10,7 gr (whole wheat is rich in it, while refined wheat loses a lot of it)
- fat: 2,5 gr
Vitamins and minerals
Il whole wheat is a good source of several vitamins and minerals; the amount of minerals depends on the soil in which it is grown. In whole wheat we can find:
- selenium: The selenium content can vary according to the soil and in some countries, such as China, it is very low
- manganese: this trace element is poorly absorbed by refined wheat, due to its phytic acid content
- phosphorus: plays an essential role in the maintenance and growth of body tissues
- copper: A copper deficiency can have negative effects on heart health
- folic acid: especially important in pregnancy
Since wheat accounts for a large part of people's food intake, flour is regularly enriched with vitamins and minerals.
Plant compounds
Most of the plant compounds in wheat are concentrated in the bran and germ, which are absent in refined white wheat.
The highest levels of plant antioxidant compounds are found in the aleurone layer, a component of the bran; bran aleurone is also sold as a food supplement.
Common plant compounds in wheat include:
- ferulic acid
- phytic acid: can compromise the absorption of minerals, such as iron and zinc; soaking, germination and fermentation can reduce its levels
- alkylresorcinols: a class of antioxidants with beneficial health effects
- lignans: they can help prevent colon cancer
- wheat germ agglutinins: This protein can have harmful effects, but is deactivated by heat and cooking
- lutein: it is responsible for the yellow color of durum wheat and helps eye health.
Health benefits
Whole wheat can offer several positive effects, especially when it replaces white flour:
- gut health: whole wheat is rich in insoluble fiber; this fiber acts as a prebiotic, feeding the beneficial bacteria of the gut. Wheat bran can also reduce the time it takes for undigested material to travel through the digestive tract
- colon cancer prevention: colon cancer is the most common type of digestive system cancer; consumption of whole grains has been linked to a lower risk of this type of cancer.
Celiac disease and wheat
Wheat is a controversial grain because it contains one protein called gluten, which can trigger a harmful immune response in some predisposed individuals; gluten, a large family of proteins, represents up to 80% of the protein content of wheat and is responsible for the elasticity of the wheat dough.
La celiac disease is characterized by a harmful immune reaction to gluten; this pathology can damage the small intestine, resulting in impaired absorption of nutrients.
Symptoms associated with celiac disease include:
- weight loss
- swelling
- flatulence
- Diarrhea
- constipation
Follow one gluten-free diet is the only solution for celiac disease.
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