Whole wheat is a high energy, nutrient-rich and relatively low-calorie food. Go through this article, to know about the health benefits of eating whole wheat.

Benefits Of Whole Wheat

Whole wheat is one of the most wholesome food items that ensure consumers a diet rich in nutrients. The best aspect about whole wheat is that it retains all the parts of the grain kernel (i.e. bran, germ, and endosperm) during the flour making process, in contrast to the white refined grains, which retains only endosperm. Talking about the various health benefits of whole wheat consumption, the grain is extremely beneficial for healthy living. This low-calorie food reduces the risk of heart diseases and also helps in regulating blood glucose in people with diabetes. To get detailed information about the health benefits of eating whole grain, read through the following lines. In addition to this, we have also provided handy cooking tips and some concerns that you need to look out for.
Health Benefits Of Eating Whole Wheat 
  • Whole wheat reduces the risk of heart disease by decreasing cholesterol level, blood pressure, and blood coagulation.
  • A diet that is rich in whole wheat consumption reduces the risk of cancer amongst people. The dietary fiber present in it plays an important role in the prevention of cancer.
  • Whole wheat products prove to be an extremely rich source of the mineral, selenium.
  • Daily intake of whole wheat products ensures an overall increase in health and decrease in obesity.
  • Rich in nutrients, whole wheat provides consumers a feeling of fullness, thereby reducing the risk of overeating.
  • For figure-conscious folks, whole wheat comes as a boon. Gaining weight is inversely proportional to consuming whole wheat. As per a study conducted, women who consumed whole wheat products are less likely to gain weight than those who consumed refined grains.
  • Consumption of whole wheat reduces the risk of metabolic syndrome, thereby preventing visceral obesity or the "apple shaped" body, low levels of protective HDL cholesterol, high triglycerides and high blood pressure.
  • In contrast to the refined grains, whole wheat consumption does not have harmful effects on your body, i.e. no weight gain and no risk of insulin resistance. 
  • For those people who are prone to allergic reactions, whole wheat consumption can lead to allergies, such as skin rash, hives, itching, and eczema. Swelling of the lips, tongue, or throat or tingling sensation in the mouth can also be seen.
  • Another concern is the presence of oxalate in whole wheat. These are the naturally-occurring substances found in plants, animals and human beings. High concentration of oxalates in body fluids can crystallize, thereby causing health problems. 
Cooking Tips
  • The simplest yet tasteful whole wheat preparation comprises of sandwiches of the whole wheat bread. They are good for health and also taste delicious.
  • Another delicious and appetizing breakfast choice is to have wheat flakes. They are similar to rolled oats and can be prepared as hot breakfast cereal.
  • You can opt for sprouted wheat berries in vegetable and grain salads. This would make way for yummy eating option.
  • Instead of using refined grain, you can opt for whole wheat pita breads as the crust for making pizzas.
  • For those who are in love with pasta, try the whole wheat pasta treat. They are available in different types, such as spaghetti, spirals and penne and would suit your recipe needs perfectly.

How to Cite

More from iloveindia.com