Madeleine Hull
Many people choose to avoid wheat because it makes them feel unwell, they want to lose weight, or they believe it is unhealthy. However, some sources argue that ancient wheat is better than modern wheat, and that a non-processed diet including whole wheat can reduce the risk of high blood pressure, high cholesterol, and high blood sugar. If you want to add wheat back into your diet, you can try adding wheat germ to your baked goods, meatloaf, veggie burgers, or breaded chicken or fish.
| Characteristics | Values |
|---|---|
| Reason for avoiding wheat | Don't feel good after eating it, want to lose weight, or have been convinced it is unhealthy |
| Whole wheat facts | Ancient wheat had much less gluten than modern wheat |
| Ancient wheat | Kamut has twice the amount of hard-to-digest A-gliadin glutens than modern wheat |
| Processed foods | 141% increased risk of belly fat, high blood pressure, high cholesterol, and high blood sugar |
| Non-processed diet including whole wheat | 38% reduction in risk of belly fat, high blood pressure, high cholesterol, and high blood sugar |
| Wheat-free diet | No sugar, caffeine, fried foods, cured meats, trans fats, high-fructose corn syrup, sucrose, salt, sugary foods, rice, potatoes, soda, fruit juice, dried fruit, legumes |
| Wheat germ | Sold separately in the flour or health foods section of grocery stores |
| Wheat germ usage | Replace flour with wheat germ in baked goods, replace breadcrumbs with wheat germ in meatloaf, veggie burgers, or breaded chicken or fish |
| Wheat germ storage | Refrigerate after opening due to its healthy fat content |
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What You'll Learn
The health benefits of whole wheat
Whole wheat has numerous health benefits and can be a nutritious addition to one's diet. Here are some of the advantages of consuming whole wheat:
Nutritional Benefits: Whole wheat is an excellent source of various nutrients. It is rich in dietary fibre, which promotes digestive health and can aid in preventing constipation. Fibre is also beneficial for maintaining healthy blood sugar and cholesterol levels. Whole wheat also contains essential vitamins and minerals, including B vitamins, iron, magnesium, zinc, and phosphorus. These vitamins and minerals contribute to overall health and support various bodily functions.
Antioxidant Properties: Whole wheat is a good source of antioxidants, including lutein and zeaxanthin. These antioxidants are concentrated in the germ layer of the wheat kernel and are retained in whole-wheat flour. Antioxidants help protect the body's cells from damage caused by free radicals, thereby reducing the risk of certain chronic diseases and promoting overall health.
Reduced Risk of Chronic Diseases: Regular consumption of whole wheat may reduce the risk of developing heart disease, type 2 diabetes, and obesity. Replacing refined grains with whole wheat can lead to significant health improvements. Additionally, the fibre content in whole wheat may help lower the risk of certain types of cancer, especially colorectal cancer.
Improved Digestive Health: Whole wheat is a high-fibre food, which promotes healthy digestion. Fibre adds bulk to stool, making it easier to pass through the digestive tract. This can help prevent digestive issues such as constipation and promote overall digestive health.
Weight Management: Whole wheat can be beneficial for weight management. High-fibre foods like whole wheat can help increase feelings of fullness and satiety, leading to reduced calorie intake and aiding in weight loss or maintenance. Additionally, whole wheat has a lower glycaemic index than refined grains, which can help regulate blood sugar levels and prevent spikes in insulin levels, further supporting weight management.
It is important to note that while whole wheat has numerous health benefits, some individuals may need to avoid or limit their wheat intake due to conditions such as celiac disease, gluten intolerance, or wheat allergies. However, for most people, incorporating whole wheat into their diet can provide a range of nutritional and health advantages.
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The difference between ancient and modern wheat
Wheat is the most widely grown crop globally, but it has a negative reputation for its health implications. The wheat consumed today is not the same as what our ancestors ate, even just 100 years ago. Modern wheat is drastically different and potentially more harmful than ancient wheat.
Ancient wheat was processed in a way that maintained all three parts of the wheat kernel: the bran, germ, and endosperm. The bran is the outer covering that contains fibre and nutrients; the germ is the part that can grow into a new wheat plant and has a high nutritional value; and the endosperm is the starchy part with the least nutritional value. Ancient methods of preparing wheat included soaking, sprouting, and fermenting. In comparison, modern wheat and other grains are processed and refined to save time and money, removing the more nutritional components and leaving just the starchy endosperm.
The differences between ancient and modern wheat can explain the rise in autoimmune conditions, including celiac disease. Celiac disease is an immune response to gluten, a food component found in wheat and other grains that gives elasticity to dough. Gluten intolerance and wheat sensitivity have become much more common today, with many people experiencing symptoms like fatigue, headaches, abdominal pain, and bloating after consuming wheat products.
Some speculate that the increase in gluten intolerance and wheat sensitivity may be due to the modern processing of wheat. Ancient grains are considered "more natural" and tend to be higher in fibre, protein, vitamins, and minerals. They also offer better oxidative protection and are easier for those with wheat sensitivities to tolerate.
It is important to note that not all wheat is created equal. Some people may be intolerant to modern wheat but have no issues consuming ancient grains.
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How to add wheat germ to your diet
Wheat germ is a highly nutritious component of the wheat kernel that is often removed during processing. It is a good source of vitamins, minerals, protein, and healthy fats. It can be added to one's diet in the following ways:
As a topping
Wheat germ can be sprinkled over Greek yoghurt, oatmeal, sliced fruit, or cereal. It can also be used as a topping for desserts and casseroles.
In baked goods
Wheat germ can be added to baked goods such as muffins, cookies, quick breads, pancakes, and meatloaf. It can be used as a substitute for up to half a cup of flour in these recipes. It can also be used as a replacement for breadcrumbs in recipes for meatballs, meatloaf, breaded chicken, or veggie burgers.
In smoothies
Wheat germ can be added to any smoothie recipe. A general rule of thumb is to add around 1/8 cup of wheat germ per serving of smoothie.
In other recipes
Wheat germ can be added to trail mix, dips, spreads, pasta dishes, stews, soups, sauces, and stuffing. It can also be used as a filler in meatballs.
It is important to note that people who are gluten intolerant or have gluten allergies should avoid wheat germ as it contains gluten. Additionally, those on a low-carb diet should be mindful of their portion sizes as wheat germ contains carbohydrates.
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The gluten-free industry and its alternatives
The gluten-free industry is a booming market, with an estimated 28% of Americans avoiding wheat and gluten products. This trend is driven by various factors, including people's desire to lose weight, concerns about their health, and the belief that they don't feel good after consuming gluten. However, it's important to note that simply replacing wheat products with "gluten-free" alternatives may not be the healthiest option. These substitutes often contain starches that trigger similar blood sugar responses as gluten from wheat. Additionally, there is no scientific evidence that gluten-containing foods cause more weight gain than other types of food.
The gluten-free industry offers a wide range of alternatives for those who need or choose to avoid gluten. Fresh and frozen fruits and vegetables are naturally gluten-free, but it's important to read labels on processed fruits, dried fruits, and pre-prepared smoothies. Most beverages are also gluten-free, including juices, sodas, sports drinks, and alcoholic drinks like hard liquor and distilled liquors. However, beer, ale, lager, and malt beverages are not gluten-free as they are made from gluten-containing grains and are not distilled.
When it comes to food products, there are gluten-free options available for bread, pasta, cereals, and flour blends, allowing individuals to bake their bread or prepare gluten-free meals. It's crucial to read labels carefully, as “wheat-free” does not always mean “gluten-free." Some artificial colors and seasonings also contain gluten, and products may be processed in facilities that handle gluten-containing items. Soups and sauces are common sources of hidden gluten, as wheat is often used as a thickener.
While the gluten-free industry provides alternatives, it's important to be cautious. Some naturally gluten-free grains may be contaminated with gluten during harvesting and processing. For those with celiac disease or gluten intolerance, it's crucial to choose products that are tested for gluten content, with less than 20 parts per million. Additionally, a gluten-free diet may lead to missing out on nutritious whole grains, fiber, and micronutrients, so it's important to ensure a well-rounded and healthy diet.
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The effects of wheat on the body
Wheat contains gluten, a protein that acts like a binder, holding food together and adding a stretchy quality. Gluten can be found in wheat, barley, rye, and oats, among other grains. While gluten can cause serious side effects in certain individuals, such as fatigue, bloating, constipation, diarrhoea, unintentional weight loss, malnutrition, and intestinal damage, it may also act as a prebiotic, feeding the good bacteria in our bodies. Arabinoxylan oligosaccharide, a prebiotic carbohydrate derived from wheat bran, has been shown to stimulate the activity of bifidobacteria in the colon, which is typically found in a healthy human gut.
Some people choose to avoid wheat because they don't feel good after consuming it, want to lose weight, or believe it is unhealthy. The belief that wheat is unhealthy may be influenced by the idea that modern wheat, or "FrankenWheat," is significantly different from ancient wheat and contains higher levels of gluten and starch, making it more likely to create inflammation in the body. However, one study comparing ancient Kamut wheat with modern wheat strains found that the ancient wheat had twice as much hard-to-digest A-gliadin gluten as modern wheat.
While some people may benefit from reducing their wheat intake or choosing gluten-free alternatives, it is important to note that simply replacing wheat with gluten-free options may not be sufficient for weight loss or improved health. Additionally, there is no scientific evidence that gluten-containing foods cause more weight gain than other foods. A non-processed diet including whole wheat has been associated with a reduced risk of belly fat, high blood pressure, high cholesterol, and high blood sugar.
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Frequently asked questions
A non-processed diet including whole wheat has been shown to reduce the risk of belly fat, high blood pressure, high cholesterol, and high blood sugar by 38%.
Wheat germ, which is sold separately in the flour or health food sections of grocery stores, can be added to baked goods like muffins, quick breads, and cookies, as well as granola, cold cereal, or oatmeal.
Some experts suggest that ancient wheat may be better than modern wheat due to its lower gluten content, so consider seeking out ancient wheat products.
