. A whole grain consists of the kernel, bran, germ and endosperm.){kind=link}
Wheat goodness
Wheat
It is a very common grain. It comes from a type of grass (Triticum). A whole grain consists of the kernel, bran, germ and also endosperm.
Originated in Southwest Asia. But today it is one of the cereal crops grown in many countries for human consumption.
It is primarily used for baking products such as bread, bagels, cakes and also muffins.
Wheat varieties
Cereals generally come in two forms. Whole Wheat: If you buy 100% whole wheat products, all the nutrients of the bran and germ, as well as the endosperm, will remain.Refined Wheat: Bleached white flour.
60% from the grain is obtained by processing after extraction. Usually, the 40% that is removed – the outer brown layer – contains the highly nutritious bran and germ of the wheat grain.
In the 60% flour-making process, more than half of vitamins B1, B2, B3 and E, calcium, phosphorus, folic acid, copper, zinc, iron and fiber are lost during processing.
Wheat Benefits
*Breakfast cereals such as bread, muffins, pastries, cakes, flakes
*Sprouted Wheat Berries: These can be used in a variety of vegetable and also grain salads.
*Pizza and also pasta has side effects
*Allergic reactions like urticaria, itching, rash and also eczema
*Celiac disease and gluten sensitivity
*Irritable bowel syndrome
*It is rich in oxalates, which can cause health problems like gallstones, kidney stones and gout.
*The phytic acid (an anti-nutrient) in it can reduce the absorption of minerals like iron and zinc.
*Diabetics should avoid processed foods as they rank high on the glycemic index.
Nutrition
Unrefined wheat is rich in mineral salts, calcium, magnesium, potassium, sulphur, chlorine, arsenic, silicon, manganese, zinc, iodine, copper, vitamin B and also vitamin E.
It is rich in antioxidants, especially carotenoids such as beta-carotene and includes thiamin, folic acid, vitamin B6 and vitamins.
100 grams of whole wheat has
Nutrition for flour
Calories- 340
Water – 11%
Protein – 13.2 Kg
Carbohydrates – 72 Kg
Sugar – 0.4 kg
Fiber – 10.7 km
Fat – 2.5 kg
Health benefits
*Gut Health – Whole wheat is rich in insoluble fiber. It feeds some of the beneficial bacteria in the gut. Wheat bran can also reduce the time it takes for undigested material to pass through the digestive tract. A study found that bran can reduce the risk of constipation in children.
*Colon Cancer Prevention – Colon cancer is the most common type of digestive system cancer. Whole wheat is rich in fiber. Also contains many antioxidants and phytonutrients. Bran significantly reduces bile acid secretion and bacterial enzymes in stool. This reduces the chances of colon cancer.
*Celiac Disease – Celiac disease is characterized by a harmful immune response to gluten. Celiac disease damages the small intestine. This results in impaired absorption of nutrients. Weight loss, bloating, flatulence, diarrhea, constipation, abdominal pain and also fatigue can occur. It has also been suggested that gluten may contribute to brain disorders in people with celiac disease. Following a gluten-free diet is the only known treatment for celiac disease. A major source of gluten is in foods.
*Support healthy digestion – The fiber in whole grains supports healthy digestion in a number of ways. Firstly, fiber helps in bulking the stool and reduces the risk of constipation. Second, certain types of fiber in grains act as prebiotics. They help feed your beneficial gut bacteria, which are important for digestive health.
Further
*Reduces the risk of heart disease – One of the biggest health benefits of whole grains is that they reduce the risk of heart disease. It is the leading cause of death worldwide. Heart-healthy foods should include more whole grains and less refined grains.
*Prevents heart attack – Rich in plant lignans called enterolactone. It protects against heart diseases. Also, whole grain products that are high in fiber can significantly lower blood pressure levels and also reduce the risk of heart attack. High consumption of this grain lowers triglycerides or cholesterol in the blood.
*Reduces risk of stroke – contains certain compounds like fiber, vitamin K and alsoantioxidants reduces the risk of stroke.
Wheat chapati noodles
Required:
Chapati – 4,
Onions 1/2 cup,
1/4 cup of carrots,
Capsicum (green or red or both) – 1/4 cup,
Cabbage – 1/4 cup,
Ginger – 1 teaspoon,
Garlic – 1 tsp,
Onions – 1/4 cup,
Coriander leaves – 2 tsp,
Soya sauce – 1/2 tsp,
Red Chilli Sauce – 1 tsp,
Sugar – a pinch,
Salt – as per taste,
White pepper powder – 1/4 teaspoon,
Black pepper powder – 1/2 teaspoon,
Oil – 2 tbsp.
Recipe:
Stack the chapati on top of each other as shown and then cut into 4 pieces. Then cut into thin strips. Cut the vegetables into thin equal-sized strips.
Finely chop ginger and garlic. Heat oil in a pan and also saute the vegetables (onion, ginger, garlic, carrot, cabbage and colored chillies) on medium heat.
At this stage add sugar and salt and saute for two minutes so that the vegetables become crisp and colourful.
Then add soy sauce, red chili sauce, white pepper and also black pepper powder and mix.
Finally add the chapati strips and serve hot along with a patty of onion, coriander leaves.
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