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Wheat Nutrition Facts, Health Benefits & Effects.

Wheat is one of the world’s most commonly consumed cereal grains.

The facts about wheat nutrition and health effects is the most essential aspect that one should consider before consumption at all. Wheat is one of the oldest farmed crops in the world today.

It is typically milled into flour which is then used to make a wide range of food that we eat everyday. Raw wheat can be ground into flour, germinated and dried to create malt, crushed or cut into cracked wheat products.

Wheat is a grass that is widely cultivated for its seed, a cereal grain which is a worldwide food that is eaten routinely and in such quantities that it constitutes a dominant portion of a standard diet for a given person.

The several species of wheat altogether makes up the genius TRITICUM and then, the archaeologist record suggests that wheat was first cultivated in the region of the fertile crescent around 9600 BCE and its’ botanical name is Caryopsis.

While white wheat may not be particularly beneficial to health, whole-grain wheat may offer several positive effects — especially when it replaces white flour.

Wheat health benefits are that:
It helps in controlling obesity,
It helps to prevent type 2 diabetes,
It helps to prevent childhood asthma,
It protects the body from coronary diseases,
It helps in prevention of colon cancer,
It helps to prevent celiac disease which is characterized by a harmful immune reaction to gluten.

An estimated 0.5–1% of people in the United States and Europe have this condition

Associated symptoms include weight loss, bloating, constipation, flatulence, stomach pain, diarrhea and fatigue.

Celiac disease damages your small intestine, resulting in impaired absorption of nutrients

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Nutrition Facts: Wheat is mainly composed of Carbs but also has moderate amounts of protein.

Here are the nutrition facts for 3.5 ounces (100 grams) of whole-grain wheat flour:

  • Calories: 340
  • Water: 11%
  • Protein: 13.2 grams
  • Carbs: 72 grams
  • Sugar: 0.4 grams
  • Fiber: 10.7 grams
  • Fat: 2.5 grams

Wheat proteins have a low quality for human nutrition.
It contains 13% water,
71% carbohydrates,
1.5% fat,
13% protein content is mostly gluten.

Heath Effects are as follows:

Wheat Sensitivity

Although whole-grain wheat may have some health benefits, many people need to eat less of it — or avoid it altogether.

Wheat sensitivity

This condition above is called gluten sensitivity or non-celiac wheat sensitivity which is described as an adverse reaction to wheat without any auto-immune or allergic reactions.

Some frequently reported symptoms of wheat sensitivity are; abdominal pain, headache, diarrhea, joint pain, fatigue, bloating, and eczema.

Evidence suggests that wheat sensitivity is caused by fractals, which belong to a class of fibers known as FODMAPs.

Irritable bowel syndrome (IBS): It is said to be a very common condition, specifically caused by an abdominal pain, bloating, irregular bowel habits constipation and diarrhea which is experienced through anxiety in people and often triggered by stress life event.

However, FODMAPs which are found in wheat make symptoms worse; they are not taken to be the underlying cause of IBS though.

Studies indicate that IBS may be associated with low-grade inflammation in the digestive tract.


Food allergy is a common condition, triggered by a harmful immune response to certain proteins.

Gluten in wheat is a primary allergen, affecting approximately 1% of children.

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In adults, allergy is most often reported among those regularly exposed to airborne wheat dust.

Baker’s asthma and nasal inflammation are typical allergic reactions to wheat dust.


Whole-grain wheat contains phytic acid (phytate), which impairs the absorption of minerals such as iron and zinc from the same meal.

For this reason, it has been referred to as an anti-nutrient.

While rarely problematic for people following a well-balanced diet, anti-nutrients may be a concern for those who base their diets on cereal grains and legumes.

The phytic acid content of wheat can be reduced considerably by up to 90% by soaking and fermenting the grains


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