Whole wheat is a rich source of fiber. 100 grams of whole wheat flour contain 10.7 grams of fiber and 339 Kcal out of which 5% is fat, 80% is carbohydrates and 15% is protein. It is rich in calcium, phosphorus, iron, B complex vitamins and vitamin E. Wheat has zero cholesterol and contains trace elements like selenium, manganese, copper and folate.
Here are some amazing health benefits of Whole Wheat:
1 . Keeps Your Weight In Check
Since whole wheat is packed with fiber, it keeps you fuller for a longer period of time and also curbs the unhealthy cravings. Due to its low glycemic index, it regulates blood sugar levels in the body and also keeps your waistline in check.
2 . Prevents Type 2 Diabetes
Wheat is rich in magnesium, which is a mineral that acts as a co-factor for more than 300 enzymes. These enzymes are involved in the body’s functional use of insulin and glucose secretion. Moreover, regular consumption of whole wheat promotes healthy blood sugar control. People who suffer from diabetes are able to keep their sugar levels under control by replacing rice with wheat in their diet.
3 . Reduces Chronic Inflammation
Wheat contains a constituent “ betaine” which helps in reducing inflammation. Inflammation is the key contributor to chronic aches and pains as is seen in rheumatic pains and other joint disorders. Adding a healthy quantity of whole wheat to your daily diet can help your body fight inflammation and help you manage your chronic pains better.
4 . Fights Constipation
Wheat is the most popular and easily available bulk laxative. Having foods containing whole wheat can help you stay away from flatulence, nausea, constipation, and distension. Wheat helps in regulating bowel movement by adding fiber to the stools and thereby wards off constipation.
5 . Protects Against Breast Cancer
According to a research conducted in the UK, having a fiber rich diet helps in keeping breast cancer away. Studies suggest that having around 30 grams of wheat daily helps women in reducing the risk of breast cancer.
6 . Promotes Heart Health
Wheat helps to keep your heart healthy and protects you against coronary diseases. Wheat contains lignans- plant nutrients that are converted by the gut bacteria into mammalian lignans. One such lignin is enterolactone, which protects against breast and other hormone-dependent cancers, as well as heart disease. Also, doctors recommend that post-menopausal women should include whole wheat in their daily diet to avoid risk of heart diseases.
7 . Prevents Colon Cancer
Various observational studies have linked intake of whole grains including whole wheat with lowered risk of colon cancer. One study estimated that people who take low fiber diet could cut down their risk of colon cancer by up to 40% by switching to a high fiber diet. Experts suggest that being rich in fiber, antioxidants and phyto-nutrients, wheat may help prevent colon cancer.