Wheat, which is often used as an ingredient for cakes, breads, and bagels, is not only a source of energy, but also offers a myriad of benefits for the body. Curious about the nutritional content and benefits of wheat? Check out the following review.
In addition, whole grains are a great source of vitamins and minerals, such as B vitamins, selenium, manganese, phosphorus, and copper. Whole grains also contain antioxidants and active compounds, such as phytic acid, polyphenols, stanols, and plant sterols.
Normally, raw wheat contains various nutrients needed by the body below.
Carbs: 42.53 g
Protein: 7.49 g
Fiber: 1.1 g
Fat: 1.27 g
Phosphorus: 200 mg
Calcium: 28 mg
Potassium: 169 mg
Magnesium: 82 mg
Iron: 2.14 mg
Zinc: 1.65 mg
Manganese: 1,858 mg
Selenium: 42.5 g
Thiamine (vitamin B1): 0.255 mg
Riboflavin (vitamin B2): 0.155 mg
Niacin (vitamin B3): 3,087 mg
Vitamin C: 2.6 mg
Thanks to these ingredients, consuming whole grains regularly is known to provide several benefits, such as:
Prevent and treat constipation
Supports healthy digestive system function by helping eliminate bad bacteria in the gut
Reduce the risk of chronic diseases, such as heart disease, stroke, obesity, and type 2 diabetes
Reduce chronic inflammation
Reducing the risk of colon cancer
Supports a diet program and makes the body feel full longer
Wheat Dangers to Watch Out for
Although there are many benefits of wheat, in fact eating wheat can cause several health problems in certain people, such as:
Aggravating the condition of celiac disease
Gluten is the main protein contained in wheat and some other grains. For people with celiac disease, eating foods high in gluten can actually be harmful to health.
The reason is, when they eat foods that contain gluten, their immune system will respond by damaging the small intestine. Symptoms that often occur are weight loss, flatulence, and fatigue.
Not only that, gluten is also known to increase the risk of people with celiac disease developing brain disorders, such as schizophrenia and epilepsy.
Causes symptoms of wheat intolerance
Some people can be wheat sensitive or have a wheat intolerance. This condition is also known as non-celiac wheat sensitivity. Symptoms that are often experienced include abdominal pain, headache, fatigue, diarrhea, joint pain, flatulence, and eczema.
In addition, wheat intolerance is also common in people with irritable bowel syndrome (IBS) and can make symptoms worse.
Interfere with the absorption of nutrients the body needs
Whole grains contain phytic acid which can bind and interfere with the absorption of minerals, such as calcium, zinc, iron, and magnesium. This is certainly dangerous for people whose body conditions are deficient in these minerals.
However, the content of phytic acid in whole wheat is known to be significantly reduced by soaking and fermenting it.
By weighing the benefits of wheat and its dangers to health, it is hoped that you will be more vigilant in consuming it. If you suffer from any of the diseases mentioned above, limit or completely avoid wheat consumption.
However, if you do not have a history of the disease, make sure the products you choose contain whole grains and consume them in sufficient portions to get the optimal benefits of wheat.
To be on the safe side, you should first consult with your doctor if you want to eat wheat on a regular basis, especially if you have a disease or are undergoing certain medications.
Benefits of wheat
Does the nutritional content mentioned above make you curious about the benefits offered by wheat? Below are a myriad of benefits of wheat that you can get.
1. Smooth defecation
The high fiber content in wheat is believed to be able to overcome various digestive problems, such as constipation and flatulence.
According to research from the Journal of Food Science and Technology, fiber such as wheat can maintain a healthy digestive system. Look, the fiber in oats can help compact the stool and facilitate bowel movements.
In fact, fiber also plays an important role in fighting bad gut bacteria that can cause diverticulitis.
That is why, some patients with digestive problems may be advised to follow a high-fiber diet. However, the choice of this diet will depend on the condition of each patient.
2. Helps control obesity
For people with obesity, wheat may include food ingredients that doctors recommend to overcome obesity problems. The reason, this grain turned out to have the ability to control weight.
This may be because wheat, especially whole grains, is high in fiber. That is why, consumption of foods with whole grains helps obese people to feel full and lose weight.
Even so, the benefits of wheat are more visible in women, especially those who have entered the post-menopausal period. This is evidenced through research published in The Journal of nutrition.
The study reported that women who consumed whole grain products for a long time lost weight. The grain products used are whole grains, not processed ones.
3. Reducing the risk of cancer
Did you know that the nutritional content of wheat can provide benefits in the form of reducing the risk of cancer?
In fact, wheat can act as an anti-carcinogenic compound. Whole grains like oats are rich in bioactive phytochemicals. These compounds have been shown to be effective in reducing the risk of cancer, especially breast cancer.
Not only that, phytochemicals are also believed to be used as therapy in the treatment of breast cancer.
However, experts still need to do further research. It aims to re-examine what are the phytochemical properties of wheat grains in breast cancer therapy.
4. Prevents the formation of gallstones
Wheat is a source of insoluble fiber. This type of fiber turns out to be useful in reducing bile acid secretion and facilitating food processing.
When there is too much bile acid, gallstones form more easily. Therefore, consumption of fibrous foods, such as wheat, can reduce the risk of gallstone formation.
Reporting from the Canadian Society of Intestinal Research, consumption of insoluble fiber can also reduce the risk of gallbladder surgery in women. The study reported that women who consumed a lot of fiber were less likely to have the surgery.
While it’s not yet known how it works, experts think that fiber may have a positive effect on bile acid metabolism. However, further research is still needed to find out the exact answer.
5. Helps prevent diabetes
Not only cancer, wheat also offers other surprising properties, namely preventing diabetes. Why is that?
Wheat contains magnesium, which the body needs to digest carbohydrates. In fact, the content of wheat is also good for people with diabetes.
This is because the consumption of foods with high magnesium content can improve the function of the insulin hormone. As a result, many experts believe that magnesium can reduce the risk of diabetes.
However, they still need further study before recommending magnesium supplements as a way of preventing diabetes.