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Whole Wheat Nutrient Content Essential Food Staple

Ralph Teller, Ironman Triathlete

Ralph Teller, Ironman Triathlete

Wheat is a grass that is cultivated for its seed – an ancient cereal grain that is a staple food worldwide.

Wheat is considered a whole wheat when it includes the entire grain kernel, which is made up of the bran, endosperm and germ. 

The bran is the fiber-rich outer layer that supplies B vitamins, iron, copper, zinc, magnesium, antioxidants, and phytochemicals. (Source: https://nutritionsource.hsph.harvard.edu/what-should-you-eat/whole-grains/)

 “Bran is the hard outer coating of a kernel,” according to the Mayo Clinic. “It has most of the kernel’s fiber. It also has vitamins and minerals. The germ is the part that sprouts into a new plant. It has many vitamins, healthy fats and other natural plant nutrients. The endosperm is the energy supply for the seed. It mostly contains starches.”

As with other whole grains, whole wheat is considered more nutritious and natural food. Below is a diagram of the difference in nutrient content between whole grain wheat flour and processed white flour. In every nutrient category, whole wheat flour is more nutritious than refined white flour.

There are significant health benefits to eating whole grains.

Eating whole grains instead of refined grains has been found to lower total cholesterol, low-density lipoprotein cholesterol, and insulin levels – improving cardiovascular health.

Replacing refined grains with whole grains may help reduce the risk of type 2 diabetes.

The fiber in whole grains aids digestive health and digestion, and can help prevent constipation.

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