Wheat is a beloved cereal grain cultivated in diverse varieties across the globe, recognized for its rich supply of antioxidants, essential vitamins, vital minerals, and dietary fiber. A wide range of baked goods, including bread, utilize both white and whole-wheat flour. Nevertheless, it is important to note that wheat products contain gluten, a protein that some individuals may find difficult to digest.

As one of the most widely consumed cereal grains around the world, wheat originates from a type of grass known as Triticum, which is available in numerous varieties internationally. The primary species of wheat is commonly referred to as bread wheat; however, there are several closely related species, including durum, spelt, emmer, einkorn, and Khorasan wheat.

White flour and whole-wheat flour serve as fundamental components in various baked items, particularly bread, while other wheat-derived foods such as pasta, noodles, semolina, bulgur, and couscous are also prevalent. The presence of gluten in wheat has generated significant debate, as it can provoke adverse immune reactions in those who are predisposed to gluten sensitivity. On the other hand, whole-grain wheat can offer a wealth of antioxidants, vitamins, minerals, and fiber for those who can tolerate it effectively.

This article provides comprehensive insights into everything you ought to know about wheat.

Nutritional Information

Wheat primarily consists of carbohydrates, but it also contains a notable amount of protein.

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

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

Carbohydrates

As with all cereal grains, wheat is predominantly made up of carbohydrates. Starch is the chief carbohydrate found in wheat, constituting over 90% of its total carbohydrate content. The health implications of starch largely depend on its digestibility, which influences blood sugar levels significantly. A high digestibility can lead to unhealthy spikes in blood sugar post-meal, posing risks for individuals with diabetes. Similar to white rice and potatoes, both white and whole wheat varieties rank high on the glycemic index (GI), making them less suitable for those managing diabetes. Conversely, certain processed wheat products — like pasta — are digested more slowly and do not elevate blood sugar levels as dramatically.

Dietary Fiber

Whole wheat is rich in fiber, whereas refined wheat contains almost negligible amounts. The fiber content in whole-grain wheat ranges from 12–15% of its dry weight. During the milling process, fibers, which are concentrated in the bran, are removed, resulting in refined flour's lack of fiber. The primary fiber found in wheat bran is arabinoxylan (70%), a type of hemicellulose, with the remainder mostly being cellulose. Most of the fiber in wheat is insoluble, moving through the digestive tract largely unchanged, which aids in adding bulk to stools. Additionally, some fibers serve as nourishment for gut bacteria. Moreover, wheat contains small quantities of soluble fibers, or fructans, which might trigger digestive issues for those with irritable bowel syndrome (IBS).

Protein Content

Proteins account for 7–22% of the dry weight of wheat. Gluten, a broad category of proteins, can make up as much as 80% of the total protein found in wheat. This protein is crucial for the elasticity and stickiness of wheat dough, which is essential for successful breadmaking. However, wheat gluten can pose health challenges for individuals who are gluten intolerant. While carbohydrates represent the primary nutritional component of wheat, this grain also offers substantial fiber, beneficial for digestion, with its protein primarily derived from gluten.

Vitamins and Minerals

Whole wheat (gehun) serves as an excellent source of a variety of essential vitamins and minerals. However, like most cereal grains, the mineral content is largely influenced by the type of soil where it is cultivated.

  • Selenium: This trace element plays a vital role in numerous bodily functions. The selenium levels in wheat can vary significantly based on soil conditions, with some areas, including parts of China, exhibiting very low concentrations.
  • Manganese: Abundant in whole grains, legumes, fruits, and vegetables, manganese may not be effectively absorbed from whole wheat due to the presence of phytic acid.
  • Phosphorus: A crucial dietary mineral, phosphorus is key for the growth and maintenance of body tissues.
  • Copper: As an essential trace element, copper is often deficient in Western diets. Insufficient intake may lead to negative effects on cardiovascular health.
  • Folate: Known as folic acid or vitamin B9, folate is a B vitamin that is particularly important during pregnancy.

Unfortunately, some of the most nutritious components of the grain — the bran and germ — are stripped away from white wheat during the milling and refining processes, resulting in a significant loss of nutritional value. Consequently, white wheat tends to be considerably lower in vitamins and minerals compared to its whole-grain counterpart. Given that wheat constitutes a substantial part of many people's diets, it is common practice to enrich flour with essential vitamins and minerals.

In fact, in several countries, the enrichment of wheat flour is a mandatory requirement. Enriched wheat flour can serve as a valuable source of iron, thiamine, niacin, calcium, and vitamin B6, alongside the nutrients mentioned above.

Exploring Plant Compounds in Wheat

The majority of beneficial plant compounds in wheat are primarily located in the bran and germ, which are notably absent in refined white wheat products. The aleurone layer, a vital component of the bran, boasts the highest concentrations of antioxidants. Interestingly, wheat aleurone is available as a dietary supplement, catering to health-conscious consumers.

Among the common plant compounds found in wheat are:

  • Ferulic acid: This polyphenol is recognized as the main antioxidant in wheat as well as other cereal grains, contributing significantly to their health benefits.
  • Phytic acid: Predominantly concentrated in the bran, phytic acid has the potential to hinder the absorption of essential minerals like iron and zinc. Techniques such as soaking, sprouting, and fermenting grains can effectively reduce its levels.
  • Alkylresorcinols: Present in wheat bran, these antioxidants may offer a variety of health benefits, making them a valuable addition to the diet.
  • Lignans: Another group of antioxidants found in wheat bran, lignans have shown promise in test-tube studies for potentially preventing colon cancer.
  • Wheat germ agglutinin: This protein, which is highly concentrated in wheat germ, has been linked to several adverse health effects. However, it is important to note that heat inactivates lectins, rendering them harmless in baked goods.
  • Lutein: As an antioxidant carotenoid, lutein is what gives yellow durum wheat its vibrant color, and consuming foods rich in lutein may enhance eye health.

Whole wheat, which contains wheat bran, is a rich source of various healthy antioxidants, including alkylresorcinols and lignans. In contrast, refined products like white flour lack these beneficial compounds, highlighting the importance of choosing whole grains for optimal health.

Health Benefits of Whole-Grain Wheat

While refined white wheat offers limited health advantages, whole-grain wheat presents numerous positive effects, particularly when it substitutes white flour in your diet. This transition can lead to a healthier lifestyle.

Gut Health

Whole-grain wheat is packed with insoluble fiber, predominantly found in the bran. Research suggests that various components of wheat bran may serve as prebiotics, nourishing the beneficial bacteria residing in your gut. Interestingly, a large portion of the bran passes through your digestive system largely unchanged, which helps to increase the bulk of your stool. Additionally, wheat bran has been shown to expedite the movement of undigested materials through your digestive tract.

Colon Cancer Prevention

Colon cancer ranks as the most common type of cancer affecting the digestive system. Observational studies have established a link between the intake of whole grains, including whole wheat, and a decreased risk of developing colon cancer. One such study estimated that individuals consuming low-fiber diets could reduce their colon cancer risk by as much as 40% by increasing their fiber intake. This notion is reinforced by randomized controlled trials; however, not all research has demonstrated a significant protective effect.

Celiac Disease

Celiac disease is a serious autoimmune disorder that triggers a damaging immune response to gluten, a protein found in certain grains. Globally, approximately 0.5–1% of individuals in regions such as Europe, Australia, and North America are affected by this condition. The disease specifically harms the small intestine, leading to challenges in the absorption of essential nutrients, which can significantly impact overall health.

Common symptoms associated with celiac disease include weight loss, bloating, flatulence, diarrhea, constipation, abdominal pain, and fatigue. There is also emerging evidence that gluten may play a role in exacerbating neurological conditions, such as schizophrenia and epilepsy, particularly in those diagnosed with celiac disease.

While einkorn, an ancient variety of wheat, is reported to elicit milder reactions compared to modern wheat strains, it remains unsuitable for those with gluten intolerance. For individuals living with this condition, adhering to a strict gluten-free diet is the only recognized effective treatment. Although wheat is the primary source of gluten, this protein can also be present in rye, barley, and a variety of processed food products.

It is crucial to recognize that gluten, present in all wheat types, poses a significant risk to individuals with celiac disease, leading to intestinal damage and impaired nutrient absorption, which underscores the importance of dietary management in this condition.

Additional Considerations and Potential Side Effects

While whole-grain wheat offers certain health benefits, there are many individuals who may need to reduce their intake or even eliminate it from their diets entirely.

Wheat Sensitivity

The prevalence of individuals adhering to a gluten-free lifestyle now surpasses those diagnosed with celiac disease. Some individuals hold the belief that both wheat and gluten are fundamentally detrimental to health, while others might experience tangible symptoms linked to these components. This phenomenon, known as gluten sensitivity or non-celiac wheat sensitivity, is characterized by adverse reactions to wheat without any indications of autoimmune conditions or allergic responses.

Commonly reported symptoms associated with wheat sensitivity encompass abdominal discomfort, headaches, fatigue, diarrhea, joint pain, bloating, and eczema. Research indicates that, in some cases, the symptoms attributed to wheat sensitivity might be triggered by substances distinct from gluten.

Evidence points to fructans, a type of fiber belonging to the FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) group, as a potential cause of wheat sensitivity. A high intake of FODMAPs is known to worsen symptoms of Irritable Bowel Syndrome (IBS), which shares similarities with celiac disease.

In fact, around 30% of individuals diagnosed with IBS report experiencing sensitivity to wheat.

Irritable Bowel Syndrome (IBS)

IBS is a prevalent condition marked by abdominal pain, bloating, irregular bowel movements, diarrhea, and constipation. It is more frequently observed in individuals experiencing anxiety and is often triggered by stressful life events.

Individuals with IBS commonly exhibit sensitivity to wheat. Although FODMAPs, which are present in wheat, may intensify symptoms, they are not deemed the root cause of IBS. Research suggests that IBS could be linked to low-grade inflammation within the digestive system, making it advisable for those affected to limit their wheat intake.

Allergy

Food allergies are a widespread issue triggered by an adverse immune response to specific proteins. Gluten found in wheat is a significant allergen, impacting around 1% of children. In adults, allergies are frequently reported among those who are regularly exposed to airborne wheat dust. Typical allergic reactions to wheat dust include baker’s asthma and nasal inflammation.

Antinutrients

Whole-grain wheat contains phytic acid (phytate), which can hinder the absorption of essential minerals such as iron and zinc from the same meal, earning it the label of an antinutrient. Although this is rarely an issue for those following a well-rounded diet, antinutrients could pose a concern for individuals whose diets heavily rely on cereal grains and legumes.

Fortunately, the phytic acid levels in wheat can be significantly reduced—by as much as 90%—through soaking and fermenting the grains. Overall, while wheat has several potential downsides, including allergies, exacerbation of IBS symptoms, wheat intolerance, and the presence of antinutrients, awareness and dietary adjustments can help manage these issues effectively.

Common Wheat vs. Spelt

Spelt, an ancient variety of wheat, shares a close relationship with common wheat. Cultivated for thousands of years, it has recently gained traction as a health food due to its unique nutritional attributes. Both common whole wheat and spelt boast similar nutritional profiles, especially when it comes to their fiber and protein content. However, the nutritional benefits can vary based on the specific varieties of spelt and common wheat being evaluated. Notably, spelt may have a higher concentration of certain minerals, such as zinc. Research suggests that modern wheat varieties might contain fewer minerals compared to many ancient wheat types. Despite spelt's potentially greater mineral content, it is not definitively more advantageous than whole-grain common wheat in terms of overall health benefits.

The Bottom Line

Wheat, known as a staple food in many cultures around the globe, remains a topic of significant debate in the nutrition world. While it is a primary source of carbohydrates for millions, individuals with gluten intolerance, such as those with celiac disease, must strictly avoid wheat (gehun) to maintain their health. On the other hand, for those who can digest it, consuming moderate amounts of fiber-rich whole wheat can be beneficial. This type of wheat may enhance digestive health and potentially reduce the risk of colon cancer, making it a valuable addition to a balanced diet.