Debates have been on for decades on the significance of the high nutritional content of whole wheat meal and those who should eat it as well as others who should avoid it. That is, if they are allergic to it. Generally, nutrition experts recommend eating grains daily, and at least half of those should be whole grains.
The current concern, however, is for people who have celiac disease or gluten intolerance. If not: “You don’t want to miss out on the health benefits of whole grains. You’re getting fibre, a healthy plant-based protein, vitamins, minerals, and a variety of phytochemicals that will improve your health,” says Lilian Cheung, DSc, RD, a lecturer in nutrition at the Harvard School of Public Health.
Look for the word “whole”—either whole grain or whole wheat. Also make sure the grain is one of the first three ingredients listed on the label, advises Wesley Delbridge, RD, a spokesperson for the Academy of Nutrition and Dietetics.
Refined grains have had the germ and bran removed, leaving only the endosperm.
Although enriched refined grains have had some vitamins and minerals added back, they’re still not as healthy or nutritious as the whole versions.
Bottom Line:
Whole grains contain all three parts of the grain. There are many different kinds, including whole wheat and whole corn, oats, brown rice and quinoa.
In summary, whole grains have higher phytonutrient content and antioxidant activity than refined grains. Refined wheat flour loses 83% of total phenolic acids, 79% of total flavonoids, 93% of ferulic acid, 78% of total zeaxanthin, 51% of total lutein, and 42% of total β-cryptoxanthin compared with whole wheat flour.
Nutrition facts
Wheat is mainly composed of carbs but also has moderate amounts of protein.
Here are the nutrition facts for 3.5 ounces (100 grams) of whole-grain wheat flour (1Trusted Source):
Calories: 340
Water: 11%
Protein: 13.2 grams
Carbs: 72 grams
Sugar: 0.4 grams
Fiber: 10.7 grams
Fat: 2.5 grams
Carbs
Like all cereal grains, wheat is mainly composed of carbs.
Further research on the health benefits of whole grain phytochemicals, their bioavailability, effects of processing on their physiological effects, and amounts in whole grain products is warranted.
Nutritional benefits
Views of those in support of its consumption
On April 23, 2010, at the Experimental Biology Annual Meeting, the ASN, through an unrestricted education grant from the General Mills Bell Institute of Health and Nutrition, sponsored a satellite symposium on:
“Putting the Whole Grain Puzzle Together: Health Benefits Associated with Whole Grain.”
The symposium brought together researchers who reviewed the evidence associated with whole grain health benefits in the areas of:
(1) Whole grain phytonutrients,
(2) Weight management,
(3) Cardiovascular disease (CVD),
(3) Diabetes,
(4) Digestive health,
and ways to help improve whole grain dietary intake assessment.
Nutritional hazards of whole wheat meal
Kerri-Ann Jennings, MS, RD on December 23, 2016 gave a piece of warning: Whole Grains Are Not for Everyone
While whole grains are healthy for most people, they might not be appropriate for all people at all times.
Celiac Disease and Gluten Sensitivity
Wheat, barley and rye contain gluten, a type of protein that some people are allergic or sensitive to.
Having a gluten allergy, celiac disease or gluten sensitivity can cause a range of symptoms, including fatigue, indigestion and joint pain.
Gluten-free whole grains, including buckwheat, rice, oats and amaranth, are fine for most people with these conditions.
However, some people have difficulty tolerating any type of grain and experience digestive distress and other symptoms.
Irritable bowel syndrome
Some grains, such as wheat, are high in short-chain carbohydrates called FODMAPs. These can cause symptoms in people with irritable bowel syndrome (IBS), which is very common.
Diverticulitis
There are other medical conditions that require people to avoid fiber.
Diverticulitis, an inflammation of little pouches in the intestine, needs to be treated with a very low-fiber diet.
Ironically, eating fiber can help prevent this disease from developing in the first place.
Bottom line
The bottom line
Wheat is not only one of the world’s most common foods but also one of the most controversial.
People who are intolerant to gluten need to eliminate wheat from their diet entirely.
However, moderate consumption of fiber-rich whole wheat may be healthy for those who tolerate it, as it may improve digestion and help prevent colon cancer.
Ultimately, if you enjoy breads, baked goods, and other wheat products in moderation, this ubiquitous grain is unlikely to harm your health.
Some people have difficulty tolerating grains. The most well-known issue is with grains that contain gluten.
How to Incorporate Whole Grains into Your Diet
There are many ways to incorporate whole grains into your diet
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