wheat is the most important staple crop in temperate zones. Figures currently available show annual global production of more than 760 tonnes as of 2020. Only rice and corn production is higher.

The unique properties of gluten present in wheat allow it to be processed to produce bread, other baked goods, and pasta, among others.

What is wheat?

The term wheat (Triticum spp)​ designates the set of cereals, both those cultivated and those that grow wild, that belong to the genus Triticum. They are annual plants of the grass family whose cultivation is widespread throughout the world. The word wheat refers to both the plant itself and its edible seeds.

Wheat varieties

• The main species of wheat grown worldwide is Triticum aestivum, call «common» wheat.
• He is followed by T. turgidum var. durum, a species that adapts to the hot, dry conditions surrounding the Mediterranean Sea and similar climates in other regions. This wheat is used to make pasta and is often called «pasta wheat» or «durum wheat.»
• Other wheat species are only grown in small areas, either for cultural reasons or because of the expansion of the health food market. These are the spelled (T. monococcum var. monococcus), he emmer (T. turgidum var. dicoccum), wheat khorasan (Triticum turgidum ssp. turanicum) and the spelled (T. aestivum var. spelled).

Wheat properties

Wheat is above all a energy source (carbohydrates), but also contains significant amounts of other important nutrients such as proteins, fiber, lipids, vitamins, minerals and phytochemicals that can contribute to a healthy diet.

Starch is the predominant carbohydrate in the plant kingdom and represents more than 90% of the total carbohydrate content in wheat. The high digestibility of starch in refined flour can cause an unhealthy spike in blood sugar after a large intake of, for example, white bread or sliced ​​bread, and have harmful effects on health, especially for people with diabetes.

Whole wheat pasta is digested less efficiently and therefore does not raise blood sugar levels to the same extent. It has a high fiber content, 12 to 15% of the dry weight. Most of it is insoluble, passes through the digestive system almost intact and adds bulk to the stool. Some fibers also feed gut bacteria.

Additionally, wheat contains small amounts of soluble fiber, or fructans, which can cause digestive symptoms in people with irritable bowel syndrome.

Proteins constitute 7 to 22% of the dry weight of wheat. 80% of wheat protein is gluten, which is responsible for the unique elasticity and stickiness of wheat dough, the properties that make it so useful for making bread. Wheat gluten can have adverse health effects in people with celiac disease and gluten sensitivity.

Vitamins and minerals highlighted in wheat

• Selenium. This trace element has several essential functions in the body. The selenium content of wheat depends on the soil, and is very low in some countries.
• Phosphorus. This mineral plays an essential role in the maintenance and growth of body tissues.
• Copper. An essential trace element that is often low in the Western diet. Deficiency can have adverse effects on heart health.
• Folic acid. It is essential for the development and functioning of the nervous system.

Other plant compounds

Most of wheat’s plant compounds are concentrated in the bran and germ, which are absent in refined white wheat. The highest levels of antioxidants are found in the aleurone layer, a component of bran. Wheat aleurone is also sold as a dietary supplement.

Common plant compounds in wheat include ferulic acid, phytic acid, and lutein, an antioxidant carotenoid that is responsible for the yellow color of durum wheat. Foods rich in lutein promote eye health.

Nutritional value of whole wheat

For every 100 g of whole wheat:

• Calories: 340
• Water: 11%
• Protein: 13.2g
• Carbohydrates: 72 g
• Sugars: 0.4 g
• Fiber: 10.7g
• Fat: 2.5g
• Thiamin (vitamin B1): 0.383; 33% of the recommended daily amount RDA
• Riboflavin (B2): 0.115 mg; 10%
• Niacin (B3): 5,464 mg; 36%
• Pantothenic acid (B5): 0.954 mg; 19%
• Pyridoxine (B6): 0.3 mg; 23%
• Folic acid (B9): 38 μg; 10%
• Vitamin E:1.01 mg; 7%
• Calcium: 29 mg; 3%
• Iron: 3.19 mg; 25%
• Magnesium: 126 mg; 35%
• Phosphorus: 288 mg; 41%
• Zinc: 2.65 mg; 28%

Health benefits of whole wheat

Refined wheat flour may not be beneficial to health when consumed in excessive quantities. Whole wheat flour and products made from durum wheat offer positive effects.

Gut health

Whole wheat is rich in insoluble fiber, which is concentrated in the bran. Studies indicate that the components of wheat bran They work as prebiotics, feeding some of the beneficial bacteria in the gut. Wheat bran too reduces the risk of constipation.

Colon cancer prevention

Colon cancer is the most common type of cancer of the digestive system. Observational studies link consumption of whole grains, including whole wheat, with a 40% lower than average risk of colon cancer.

Is gluten good or bad?

Wheat is very controversial because of gluten, which can trigger a harmful immune response in genetically predisposed people. However, for people who can tolerate it, whole wheat can be a rich source of several antioxidants, vitamins, minerals, and fiber.

Celiac disease

Celiac disease is characterized by a harmful immune reaction to gluten. It is estimated that between 0.5 and 1% of people have this condition. Associated symptoms include weight loss, bloating, flatulence, diarrhea, constipation, stomach pain, and fatigue (36, 39).

It has also been suggested that gluten may contribute to brain disorders in people with celiac disease, such as schizophrenia and epilepsy.

Follow a gluten free diet It is the only known treatment for celiac disease. Although wheat is the main dietary source of gluten, this protein can also be found in rye, barley, and many processed foods.

Gluten sensitivity

There is also gluten sensitivity or non-celiac wheat sensitivity, which is defined as a adverse reaction to wheat without autoimmune or allergic reactions.

The symptoms Wheat sensitivity include abdominal pain, headache, fatigue, diarrhea, joint pain, bloating and eczema.

Evidence suggests that this wheat sensitivity may be caused not by gluten but by fructans, which belong to a class of fibers known as FODMAPs. High dietary intake of FODMAPs exacerbates irritable bowel syndrome, which has symptoms similar to those of celiac disease. In fact, approximately 30% of people with irritable bowel experience wheat sensitivity.

Allergy

Food allergy to wheat It is relatively common. Gluten in wheat is a primary allergen affecting approximately 1% of children. In adults, the allergy occurs most often among people regularly exposed to wheat dust in the air.

Wheat in the kitchen

White wheat and whole wheat flour are key ingredients in baked goods, like bread. Other wheat-based foods include pasta, noodles, semolina, bulgur, and couscous.

Grain wheat can be used for stews with legumes, for example, since they complement each other very well nutritionally.

To cook wheat grains, you must soak it for about twelve hours before cooking, as with legumes, and then you can boil it.

Wheat semolina, in addition to the culinary uses mentioned, can also be used for batters.