Calories in Wheat – Nutritional Facts & Health Benefits

Wheat, which is seemingly a simple grass, holds a vital role in human history and serves as a staple food for a significant portion of the global population. Wheat is primarily grown for its seeds which are ground into flour, which is then used to make a wide range of food products such as bread, pasta, and baked goods. These tiny golden grains have shaped cultures, fuelled civilizations and driven innovation in the field of agriculture. Thus, if one is a seasoned baker or simply just curious about food, this exploration of wheat promises to show case the rich tapestry woven around this grain.

Nutrition Facts

Wheat offers a diverse nutritional profile, making it a valuable addition to a balanced diet. A medium slice of whole wheat bread which is about 40 grams possesses 100.8kcal. Breakdown of its nutrition content is as follows:

Health benefits of whole-grain wheat

Whole wheat grains are not just a delicious base for breads and cereals, it is also a nutrition packed powerhouse which helps contribute significantly in building a healthy body. Some of its key benefits are as follows:

Rich in Fiber:

Wheat offers a significant amount of dietary fibre, which is crucial for digestive health. This large amount of fibre keeps one feeling full for longer, promotes regularity, and also helps to lower risk of colon cancer.

Regulation of Blood Sugar:

Whole grains are generally digested slower than its refined counterparts, which leads to a steady rise in blood sugar levels. This is beneficial for managing prediabetes or diabetes and preventing blood sugar crashes and spikes.

Improved Heart Health:

Wheat is a great source of soluble fibre which helps to lower cholesterol levels. The antioxidants, phytochemicals, and fibre present in the whole grains helps to lower blood pressure, reduce inflammation and improve cholesterol levels. This, in turn, contributes to a healthier heart and reduces the risk of heart diseases.

Powerhouse of Nutrients:

Whole wheat grain is a great source of vitamins and minerals, which include iron, magnesium, and selenium. These nutrients play an important role in various bodily functions, and in turn support overall health and well-being.

Weight Management:

Wheat is considered as a valuable tool in weight management efforts due to its high dietary fibre content.

Source of Antioxidants:

Whole grain wheat comprises unique compounds called lignans, which have antioxidant properties. These antioxidants can help combat free radical damage in the body, potentially reducing the risk of chronic diseases.

Adverse Effects of Wheat

Whole wheat is considered as a staple food for many, it is important to acknowledge that it might not be suitable for everyone. Here's a look at some of the potential drawbacks of wheat consumption:

Gluten Sensitivity:

Wheat contains gluten, a protein complex that triggers immune responses in certain people. These individuals experience digestive discomfort or stomach upset after consuming wheat.

Allergic Reactions:

Even though, wheat allergies are less common than gluten sensitivity, they do exist. These allergies involve the immune system to react to wheat proteins which may cause swelling or hives.

Celiac Disease:

Celiac disease is an autoimmune disorder, where wheat consumption triggers an immune response that damages the small intestine

FODMAP Concerns:

Wheat possesses certain fermentable carbohydrates known as FODMAPs, which trigger digestive discomfort in certain people, especially those with IBS (irritable bowel syndrome)

Digestive Issues:

The fibre content in wheat grains can cause gas, bloating or diarrhoea in some individuals, particularly ones who are not accustomed to a high fibre diet.

How Much Wheat Should You Consume Every Day?

The ideal quantity of wheat consumption depends on several factors, which include overall calorie needs, activity level, and dietary restrictions. For most people, incorporating wheat into daily meals is recommended, aiming for about 4 to 8 servings. A single serving can be half cup of cooked rice or pasta, an ounce of cereal or a slice of bread. However, individuals with specific health concerns such as gluten sensitivity or IBS should limit their wheat intake as prescribed by the doctor. It is important to balance wheat intake with other nutrient dense foods to ensure a healthy diet that meets overall nutrition needs and supports optimal health.

Conclusion

Wheat continues to remain an important part of the global food system. By making simple swaps, like choosing whole wheat bread or brown rice over their refined counterparts, one can reap the many benefits of whole grain wheat. It is essential to remember that a balanced diet with a range of whole grains is key to maximize health and well-being. By understanding its potential, appreciating its history, and making informed choices, we can ensure this versatile grain continues to nourish humanity for generations to come.

Author:

Sidra Patel

Nutritionist & Lifestyle Consultant

Founder: Eating Smart with Sidra Patel

www.eatingsmart.in