Wheat

Wheat is the most common cereal crop in most countries of the world ^[1]. Many cereals and flour are obtained from it, which is used in baking bread. It is used in the manufacture of alcoholic beverages and everyone’s favorite pasta. The type and quality of derivative products depends on the degree of grinding and processing of grain.

Today, the level of public awareness is growing very rapidly. Almost every citizen understands that the inscription on the flour “from durum wheat” is not a marketing ploy, but the most important requirement for the product. Refined grain does not contain vitamins and nutrients. It becomes a useless food product, which may well become the culprit of extra pounds and provoke health problems.

What is the real benefit of wheat, how to choose a healthy product and introduce it into the diet?

General characteristics

Wheat is an annual plant of the Cereal family. This is the only cereal crop, the genus of which includes about 20 species in 5 sections and 10 hybrid varieties, both intrageneric and intergeneric. In almost every country in the world, a special “local” variety of this plant has been developed, which is in the greatest demand. ^[2]. These varieties differ in the structure of the straw, appearance, chemical composition of grains and the specifics of ear formation. ^[3].

Botanical description

This herbaceous plant reaches 30 to 150 centimeters in height. Its stems are straight, hollow, rather dense, directed upwards. The leaves do not exceed 22 millimeters in width; they acquire a flat shape and broadly linear edges. The root system of the plant is fibrous.

Wheat produces several straight linear inflorescences that take on an oblong or ovoid shape. The ear reaches 3-15 centimeters, does not fall apart and firmly holds the grains. Spikelets solitary, sessile. The upper flower on the spikelet is usually underdeveloped, the rest are tightly pressed to the base and develop according to the norm. In total, 3 stamens with small anthers are formed. The grain is miniature: from 5 to 100 millimeters in length. It takes an oval elongated shape. Its structure is slightly hairy, the gutter is deep enough. In total, 7 fairly large chromosomes are formed.

A Brief Historical Reference

The birthplace of wheat is the Middle East region (presumably Turkish), better known as the “fertile crescent”. Some scientists refute this hypothesis and point to the Armenian origin of the cereal.

Wheat was one of the first crops to be cultivated by humans during the Neolithic Revolution. This wild plant was a frequent guest at the meals of ancient people. That wheat was significantly different from modern wheat. Its grains fell off immediately after ripening. Given the miniature size of the fruits, it was impossible to collect them, so our ancestors waited for the moment and consumed more green grains while they were on the spikelet.

Gradually, man domesticated this grain crop ^[4]. The plant has gone through a long path of development: the spikelet has acquired a clearer shape, the plant has become more stable and dense in structure, the percentage of yield has increased and the grain size has increased.

Useful properties of the product

The maximum benefit of cereal lies in its whole unrefined grains. Wheat that has been processed for a long time loses its beneficial properties and becomes an “empty” product with a high glycemic index and high calorie content.

So what is the benefit of wheat? Whole grains contain unique antioxidant compounds called phytates. They bind to nutrients found in foods and slow down the process of their absorption and assimilation by the body. A prerequisite for the release of phytates is soaking the grain. What do we get?

1. Prolonged saturation. The body will not be distracted by harmful sweet snacks, as it is busy with more serious work – the processing of complex carbohydrates, vitamins and minerals.
2. Ensuring the fast functioning of the digestive system. Soaked grain passes through the gastrointestinal tract much easier.

Another important component of wheat grain is fiber. This is a part of plants that the human body is not able to digest and assimilate. Many believe that fiber is responsible for the functionality of the intestines, but this is not its only function. What are the functions of the gross part of plants?

1. Reducing cholesterol levels. The less cholesterol, the lower the risk of developing diseases of the cardiovascular system. Fiber will gradually restore the acceptable level of cholesterol, and the further state of health depends on the person. If, along with fiber, burgers and deep-fried chicken wings are regularly supplied to the body, then it makes no sense to hope for the result of the work of the plant component.
2. Glucose control. Fiber minimizes the rate of passage of products through the gastrointestinal tract and reduces the rate of their absorption. The longer food is absorbed, the later it enters the bloodstream. So fiber prevents sharp spikes in glucose and uncontrolled appetite. ^[5].
3. Improving the functionality of the chair. Fiber relieves constipation of loose stools. At the same time, you need to carefully choose products, taking into account their quality, calorie content and benefits for the body. Increase the consumption of vegetables and protein, and the amount of carbohydrates is recommended to be reduced to the minimum possible. ^[6].
4. Improving the quality of life. Fiber not only increases the digestion time of food, but also prolongs the feeling of satiety. A saturated body does not want to get another portion of ice cream, but is ready to spend the energy received on work.
5. Normalization of the condition of the skin. Fiber creates a balance of microflora in the body. The skin, as the largest human organ, will immediately respond to inner harmony. Inflammation, acne and allergic rashes will become less noticeable.
6. Reducing the risk of disease. Fiber is involved in complex chemical processes, regulates hormonal levels and does not allow pathologies to develop in the body. ^[7]. He fights cancer, diabetes, heart and vascular diseases, obesity.

Consume only 30-50 grams of fiber per day. An excess of dietary fiber can harm, not benefit, so do not increase their volume without the consent of a nutritionist and visible reasons.

What are wheat germ and how they can be useful

A small green seed with a sprout heals, rejuvenates, puts the body and thoughts in order. One small sprout contains a whole spectrum of B vitamins, retinol, tocopherol, niacin ^[8]. The nutrient balance is also impressive: zinc, iron, phosphorus, selenium, potassium and magnesium ^[9].

Nutritionists recommend eating 2 tablespoons of sprouts daily to prolong youth, increase brain activity, energize and saturate the body. ^[10].

Sprouts are sold in every chain supermarket or local eco-shops, and their cost is low for a new generation of superfoods. Want to try an amazing product but don’t have time to buy it? You can germinate grain yourself at home.

Recommendations for sprouting wheat grains: Pour 2 tablespoons of wheat with warm water and leave overnight. In the morning, drain the water, rinse the whole grains, transfer to a convenient container and cover tightly with gauze. Leave the container with wheat in a warm place and wait for 12-24 hours. The grains will germinate and are ready to eat as part of your healthy diet.

Nutritionists advise chewing a few grains in the morning on an empty stomach, and then proceed to the routine morning activities and move on to the main meal. Within a few days, the immune system will get stronger, the gastrointestinal tract will work with renewed vigor, metabolic processes will accelerate, and the body will feel younger for several years. ^[11].

Chemical composition of soft wheat grain

Use of the product in cooking

Wheat is one of the most commonly used food products in many countries. Grains have become part of the national food culture of different cities and even continents.

From wheat you can produce:

• paste;
• soba noodles;
• other cereals (semolina, bulgur, kamut, dzavar, spelt, spelled, freeke, ptitim);
• alcoholic beverages (whiskey);
• bakery products;
• sauce;
• flour

A few words about flour

Ordinary white flour is inexpensive and is in the kitchen of every housewife. It is used to make birthday cakes, breading for cutlets on weekends, and dumplings for a lunchtime snack. White wheat flour flooded store shelves and completely replaced whole grain, rice, buckwheat and coconut flour. The consumer cannot get through to the “correct” flour, which is under the rubble of white wheat.

What’s wrong with white wheat flour? Grain, before becoming flour, goes through a long process of processing and purification. The product loses its primary benefit and becomes “empty”. White flour does not bring benefits and does not give long-term saturation. The effect of “empty” calories can be compared with sugar – this is a temporary pleasure that does more harm than good.

Grain loses from 70 to 90% of useful vitamins and minerals during processing, and the glycemic index of the final product increases.

Reference. Glycemic index (GI) – the degree of food impact on blood glucose levels.

What is fraught with the use of white wheat flour:

• sharp jumps in blood sugar;
• deterioration of the skin;
• increased risk of developing cardiovascular pathologies;
• accelerating the aging of the body;
• allergic reactions (to gluten and protein, which are part of the flour);
• deterioration of the gastrointestinal tract;
• decrease in working capacity;
• headache;
• sleep disturbance.

Is there an alternative? Replace white flour with whole grain or durum wheat flour. Try oatmeal, coconut flour, barley flour in your cooking and make a choice in favor of taste and quality, and not empty carbohydrates that are detrimental to your health.

Contraindications to use

Wheat and its derivatives should be excluded from the diet for diseases of the gastrointestinal tract in the acute stage. Its use should be limited in diabetes mellitus, hyperfunction of the endocrine glands and various neoplasms in the body (depending on their nature). Sprouted grains are prohibited for children under 12 years of age and for patients during the rehabilitation period after surgery ^[13],^[14]. Refusal of wheat can be triggered by individual intolerance to gluten (rather rare) or because of the taste of grain.

What is gluten and should you give up wheat because of it?

Gluten is a special protein (gluten) found only in grains of cereals. ^[15]. Over the past few years, the world has been actively discussing the dangers of gluten, choosing only gluten-free products and carefully peering into the composition of each purchased cereal. Is there any reason ^[16]?

Gluten is really harmful, but only for people with individual intolerance to this vegetable protein and with rare genetic diseases. ^[17]. Such pathologies are quite rare. ^[18]. If you are one of the people with gluten intolerance, then your doctor definitely knows about it and warned you a long time ago.

Gluten is present in many foods. It irritates the intestinal walls, stimulates the feeling of hunger and makes us buy another bun, because there is no way to replenish the energy supply by one. Manufacturers actively use this trick, so today gluten is found not only in bread, but also in sausage, milk, yogurt and ice cream.

It turns out that a modern person consumes not 50 grams of gluten with the usual daily portion of carbohydrates, but as many as 500. It should be noted that this gluten is modified, and in large quantities it can harm. Nutritionists advise limiting gluten consumption, as the harm is not the quality, but the quantity of the consumed substance. Pay attention to the composition of products, communicate with manufacturers and approach the issue of nutrition from a scientific point of view. Healthy eating is a massive trend of our time, so keep up with fashion and spend on researching your grocery basket.

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