Nutritional value of wheat : Benefits of whole wheat

Whole wheat is one of the most common ingredients in baked products, including cakes, muffins, whole wheat bread and crackers.



Whole wheat and whole grains in the diet are beneficial. Unrefined wheat is a powerhouse of nutrients and thereby whole wheat products are preferred, as the refined ones are deprived of many essential nutrients. 60 per cent extracted wheat is devoid of 40 per cent of the original wheat, that is dispossessed of 50 per cent of the nutrients, such as, phosphorus, iron, calcium, folic acid, fiber, vitamin E, B1, B2 and B3. This has called for the process of enrichment of such grains with iron and B complex vitamins.



Hundred per cent whole wheat products possess the germ and bran and thereby prove beneficial.

Whole wheat is a good source of dietary fiber, manganese and magnesium. Individuals with increased weight are benefited by the intake of whole grains and dietary fiber, as this aid in weight loss. The probability of weight gain by increasing dietary fiber is very less and insignificant.



Intake of refined grains and carbohydrates raises the probability of metabolic syndrome and insulin resistance. Metabolic syndrome includes lowered HDL cholesterol, visceral obesity, hypertension and hypertriglyceridemia.

Whole Wheat Nutrition : Advantages of Whole Wheat

Consumption of diets with whole wheat and other whole grains reduce the risk of all these disorders. Increased dietary magnesium also reduces the risk of type 2 diabetes. This is attributed to the fact, that, magnesium is a cofactor for various enzymes, utilized in the secretion of insulin and the utilization of glucose. Research reveals the correlation between gall stones and dietary intake of whole grains and cereals with insoluble fiber. The insoluble fiber helps in hastening the transit time and increases insulin sensitivity.

High fiber diets are beneficial against diverticulitis, associated with constipation and lower abdominal pain. Whole grains, including whole wheat play an imperative role in promoting and enhancing women’s health, especially in alleviating post-menopausal symptoms. 

Wheat bran aids in hastening the estrogen metabolism. It is anti carcinogenic in nature. Lignans are phytonutrients. They bind to the hormone receptors and thereby prevent the occurrence of cancer.



Lignans are analogous to hormones, but are weak. Wheat bran acts as a purgative and saves the body from proliferation of cancerous cells. It decreases the bile acid secretion. Fiber also reduces the flora and enzymes in the feces, associated with colon cancer. Consumption of more than 28 grams of fiber per day reduces the risk of precancerous tumors.