In Indian cuisine, different forms of wheat are used to make cookies, cakes, breads, chapati and many more. Even, most of us prefer wheat flour for our weight loss regime. Obviously wheat is the most preferred grain as it contains vitamins, fiber, minerals and phytochemicals. It is rich in thiamin, niacin, selenium, copper and iron as well. Before indulging into many details, let’s discuss the anatomy of wheat kernel and different varieties of flours available:
Different Layers of wheat grain:
Wheat kernel is nothing but seed which sprouts to a wheat plant. The kernel has three distinct parts:
Endosperm – About 83% of kernel weight is endosperm which contains carbohydrates, protein, iron, riboflavin, niacin and thiamine. Endosperm is also a source of soluble fiber.
Bran – Bran is the hard outer layer of kernel which contains protein, carbohydrates, B-vitamins and dietary fiber. This consists of about 14.5 % of kernel weight.
Germ – 2.5% of kernel weight is germ which is the sprouting or embryo section of wheat kernel. It contains high quality protein in small quantity, B-complex vitamins and traces of minerals.
Difference between whole wheat flour and white flour:
Refined flour – This is nothing but the packaged flour available in market with a shelf life of more than 6 months. This flour does not contain germ because of its fat content which will decreases the flour’s shelf life. Contains bran but in minimal quantity as most of the bran is utilized in other products. So, refined flour mainly contains endosperm.
White flour – While flour is nothing but all-purpose flour or Maida. Undoubtedly it is delicious but not nutritious. This is heavily refined and processed, even bleached to give clear and white look.
Whole wheat flour – Contains all the three layers of wheat kernel –endosperm, bran and germ. It is slightly darker in color and nutritious. Fat content of germ reduces the shelf life and should be consumed early to get most out of it.
Why Whole wheat goes bad earlier than white flour
Whole wheat (100%) flour contains outer bran layer which has oil content that provides essential vitamin E. Due to this oil layer whole wheat flour becomes rain seed quickly and that’s why you should always consume freshly milled whole wheat flour within a month. White flour, on the other hand, does not contain bran layer and hence last longer.
Health Benefits of whole wheat flour:
If it isn’t 100% whole wheat, bread can contain enriched flour, which gives you a sugar spike and crash without any nutritional value. Basically, enriched flour means nutrients are stripped from the bread. Swap it for: Fiber-rich breads that are 100% whole wheat. Here are the benefits of 1005 whole wheat flour:
Prevents Childhood Asthma
The International Study on Allergy and Asthma in Childhood proved through numerous studies that a wheat-based diet has the capacity to lower chances of developing asthma by almost 50%. [18] Also, bronchial hyperresponsiveness is the key factor that encourages asthma. This condition is characterized by the narrowing of the airways and increased sensitivity. In many surveys, it has been seen that children who eat whole grains and fish in high amounts do not suffer from such ailments, as these foods have a high amount of magnesium and vitamin E.
Note: However, in some cases, wheat consumption may be harmful to asthma patients, since it also happens to be a food allergen closely linked to asthma. Consult a doctor who can give you a complete examination and diagnosis of possible allergies you may have.
Relieves Postmenopausal Symptoms
Higher intake of unrefined wheat products can help increase the fiber and protein content in the diets in postmenopausal women. This helps in weight management, hormone balance, and relieves postmenopausal symptoms. The lignans content can help prevent postmenopausal cancer.
Flour mask for face
If you need some natural glow for your skin, then flour mask is one of the best choices. It has a great amount of vitamin E that promotes cell respiration and slows down the process of ageing. Thus, products containing whole wheat flour are good for renewing your skin and making it supple.
Fights against heart failures
It is best to consume wheat for breakfast in the form of cereal or bread as it prevents heart attacks. Whole grains have nutrients that reduce risks of high blood pressures and heart attack. So a full bowl of delicious whole grain breakfast will save you from heart problems.
Liver Detox
Sprouted wheat berries are excellent sources of antioxidants and high fiber, which helps detoxify the liver. The liver is one of the largest internal organs in the body, and keeping the liver healthy helps remove toxins regularly from the body.
Prevents Heart Attacks
Whole wheat is rich in plant lignans called enterolactone, which protects against heart diseases. [20] A Danish journal published a study that showed that women eating whole grains had considerably higher blood levels of this defensive lignan. Furthermore, whole grain wheat products, which are high in dietary fiber, considerably reduce blood pressure levels and lessen the possibility of a heart attack. A high intake of this grain lowers triglycerides or fat in the blood. This slows down the progression of atherosclerosis and stroke.
A recent study published in the British Medical Journal also concluded that people who do not have gluten sensitivity should not avoid such products. [21] Following a gluten-free diet, as a fad could lower the overall consumption of whole grains, which leads to an increased risk of heart disease.
Improves Gut Health
Wheat bran has a prebiotic effect on the human gut microbiota due to its high level of fiber. [22] It helps feed the ‘good’ bacteria in the gastrointestinal tract, which improves digestion and increase nutrient uptake in the body. Also, bulgur, a form of this grain, is a great source of resistant starch. It does not get digested in the small intestine, and thus becomes food for gut flora.
Skin Health
Selenium, vitamin E, and zinc in wheat help nourish the skin, fight acne, prevent sun damage, and help prevent skin cancer. Also, the high fiber content keeps the digestive system at its optimal best, which helps remove toxins regularly. This, in turn, helps keep the skin smooth and youthful.
Hair Care
Zinc in wheat helps promote healthy hair and protects the hair from damages caused by environmental factors.
Eye Health
Vitamin E, niacin, and zinc in whole wheat lower the risk of macular and cataract degeneration. Lutein in the unrefined grain helps improve eye health. [23]
Why you should eat freshly milled whole wheat flour:
Now-a-days you will find lots of different brands of wheat flour in your grocery mart shelves. With rhythmic taglines, they advertise their flour as whole wheat flour made from finest of wheat grains and promise you good and healthy life. And we, without thinking twice just pick this packaged flour showing full faith in their advertisements.
So, definitely you must be proud of yourself that your family is eating and getting so many vitamins and minerals along with the taste. But, do you really get these vitamins and minerals? Or I should rather ask does your market wheat flour contain these?
I do remember the old times when I was a kid, my parents used to buy and store premium quality Sharbati wheat from the fields of Sehore, Madhya Pradesh during summer. From time to time, whenever required, my mother gets some 5 kg of wheat milled from a nearby flour mill which lasts only for 10-15 days for our family. At that time I used to think it, as a cumbersome process and my family is doing to save some extra penny. But now when I am grown up and started facing lots of health problems that’s when I realized the concept.
When the wheat is milled in large factories it passes through heavy processing machines which are fast and tough, built for mass production. The heavy processing ultimately removes the nutrients. Also, the wheat germ is removed to improve the shelf life of such flours. It may contain bran but in very small quantity as most of the bran is separated to be utilized in preparing other food items like biscuits or cookies. So ultimately, your flour is left only with endosperm. So, seriously do you think that this packaged flour is nutritious? This is just a grounded powder without nutrition.
Now the question arises that why can’t we adopt our Mother’s or grandmother’s way. There are certain flour mills, which mills wheat grains in front of you, to give you the stone milled fresh flours. These stone milled flour mills assure the presence of wheat germ and bran. Choosing them will ascertain that your flour is nutrients packed – vitamins and minerals.
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