ഇവർ ഗോതമ്പ് കഴിക്കുന്നത് വിഷം കഴിക്കുന്നതിന് തുല്യം /Dr Gopinatha Pillai
When Wheat Is a Problem
Wheat can be problematic because of the gluten found in it. Gluten is a protein that can cause side effects in some people. But most people can eat gluten without any issues.
Some conditions associated with wheat include:
Celiac disease. This is an autoimmune condition. If you have celiac disease, your body launches an immune response in your small intestine when you eat gluten. This reaction eventually damages the lining of your small intestine, causing it to absorb fewer nutrients.
Wheat allergy. This is an allergy to wheat and wheat products. It’s more common in children than in adults.
Non-celiac gluten sensitivity. Recently, more people have reported symptoms after eating wheat. These symptoms, such as headaches, fatigue, and muscle pains, are not allergy- or autoimmune-related.
Wheat and Nutrition
A 3.5 ounce serving of unenriched whole wheat flour contains:
15 grams of protein
10.6 grams of dietary fiber
71.2 grams of carbohydrates
38 milligrams of calcium
136 milligrams of magnesium
352 milligrams of phosphorus
376 milligrams of potassium
39 micrograms of folate
5.5 milligrams of niacin
0.5 milligrams of thiamin
Why Are Whole Grains Better?
You’ve probably heard that whole grains are better for you. But what are whole grains?
Wheat kernels have three parts:
Bran: the outer layer
Germ: the core of the kernel
Endosperm: the starchy middle layer
To make white flour, the wheat kernel is stripped of its bran and germ and left with just the endosperm. The layers that are removed are rich in fiber, B vitamins, antioxidants, phytochemicals, and minerals like iron, copper, zinc, and magnesium.
The endosperm contains only protein, carbohydrates, and a small number of B vitamins and minerals.
The 2015 to 2020 Dietary Guidelines for Americans recommend eating 6 ounces of grains in a 2,000-calorie-a-day diet. At least half of that should be from 100% whole grains.
Health Benefits of Wheat
Wheat is a good source of carbohydrates and some vitamins and minerals. Whole wheat, in particular, has many benefits for your health.
High in carbohydrates. Carbohydrates are important to your health. Your body needs carbs to work properly. The Dietary Guidelines for Americans say that 45% to 65% of your total daily calories should be carbohydrates.
Carbs have several functions in your diet. They:
Provide energy: Your body breaks down the starches and sugars into glucose (blood sugar). It uses this glucose for energy.
Help control your weight: The fiber found in many carbohydrates helps you feel full.
Protect against some diseases: Whole grains can help lower your risk of cardiovascular disease. You also need fiber for digestion.
Contains protein. Every cell in your body contains protein. Protein is made up of amino acids. Your body makes most of the amino acids it needs, but nine of them must come from the food you eat.
Experts recommend that protein make up 10% to 35% of your total calories. You should try to get your protein from plants, such as legumes, nuts, seeds, and whole grains.
Protein content differs among wheat types. Harder wheat like durum, which is used for pasta, contains more proteins. Protein can make up between 8.5% to 15% of wheat’s dry weight.
An important source of minerals. Wheat contains many minerals. The concentration of minerals in wheat is determined by the type, soil, climate, and agricultural practices, such as organic farming. Whole wheat flour is richer in minerals and vitamins than white flour.
Your body needs minerals for:
Regulating enzyme systems
Building bones and teeth
Helping with muscle contractions
Releasing energy from food
Maintaining your body’s pH balance
Researchers say that eating certain types of whole-grain flour can provide you with more than 70% of your daily recommended intake of the following minerals:
Selenium
Iron
Magnesium
Manganese
Zinc
Copper
Phosphorus
Antioxidants. Whole grains contain antioxidants. These are substances that may delay or prevent some forms of cell damage. The best way to get antioxidants is to eat foods that are rich in them. Researchers say that antioxidant supplements aren’t as effective for disease prevention.
Whole grain flours contain many antioxidants, including:
Phenolic acids Ferulic acid Cryptoxanthin
Flavonoids
Lutein
Zeaxanthin
These antioxidants are mostly found in the germ layer of the wheat kernel. So you find them in whole-wheat flour, but not in white flour.
High in fiber. Whole grains are high in fiber. You need 25 to 38 grams of fiber a day. Dietary fiber can help you:
Control your blood sugar levels
Lower cholesterol
Lower your risk of colorectal cancer
Improve bowel movements
Feel full for longer, so you’ll be satisfied with fewer calories.
Негізгі бет ഇവർ ഗോതമ്പ് കഴിക്കുന്നത് വിഷം കഴിക്കുന്നതിന് തുല്യം /Dr Gopinatha Pillai
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