Introduction:
Wheat berries, also known as whole wheat kernels, comprise the bran, germ, and endosperm of wheat. Kernels are basically without the husk of the wheat. These can be eaten either whole as toppings for salads or they can be cooked into porridge. They can also be easily added to bread to offer a chewy texture. As the bran and germ are the main components of wheat berries, these parts are the ones that mainly comprise several multivitamins, minerals, phytochemicals, and essential dietary fiber apart from yielding a healthy dose of cardioprotective fats.
In comparison to most refined grains which comprise only the endosperm of the grain, wheat berries contain both the bran and the germ. This is a double source of starchy carbohydrates along with the healthy dose of daily protein and nutrients needed for a metabolism boost. It is important to note that foods like wheat berries are healthier to be consumed in their natural form or as a whole grain than processed or refined grains. The breads that are manufactured using wheat berries can change the glycemic index of food to a higher value (from the moderate value of multigrain bread at 64 to a value of 74 when wheat berries are used in bread preparation). Hence it is always wiser to consult nutrition experts while incorporating wheat berries into the diet.
What Is the Nutritional Content of Wheat Berries?
The nutrition information given below is enlisted for approximately a quarter cup serving of wheat berries (around a 1.693-ounce serving) according to the information provided by the USDA (United States Department of Agriculture);
-
Sugars: 0 ounces.
-
Protein: 0.317 ounces.
-
Zinc: 0.00007 ounces.
-
Iron: 0.00007 ounces.
-
Magnesium: 0.002 ounces.
-
Fat: 0.05 ounces.
-
Sodium: 0 ounces.
-
Carbohydrates: 1.693 ounces.
-
Fiber: 0.141 ounces.
-
Total Calories: 170 kilocalories.
Wheat berries are sources of complex carbohydrates that comprise almost 1.123 ounces of carbohydrates per 1.693 ounces of serving. In the same quantity or serving, one can also hope to gain a high 0.141 ounces of essential dietary fiber that can account for almost 14 percent of the daily recommended intake of fiber needed for systemic health sustenance (based on a 2,000-calorie per day diet).
What Are the Health Benefits of Wheat Berries?
-
Cardioprotective: Wheat berries are considered to be low-fat foods yielding only around 0.052 ounces per 1.693 ounces serving. The fat that is present in wheat berries is unsaturated and heart-healthy or cardioprotective.
-
Good Protein Sources: Wheat berries are excellent and qualitative sources of protein in comparison to other whole grains with a whooping 0.317 ounces of protein one can hope to gain per every quarter cup serving. Though these may not be the complete source of protein (meaning one may not be gaining all of the nine essential amino acids). One can add more proteins to the diet by regular consumption of wheat berries. Protein is important for muscular and neurologic metabolism in the body and for obtaining a balanced macronutrient profile from the foods one consumes. It is also important to gain general immunity.
-
Balanced Macronutrient Profile: It may be necessary to incorporate protein into a wheat berry meal to achieve a well-rounded macronutrient composition. Wheat berries contain a variety of essential vitamins such as iron, zinc, vitamin B6, and magnesium. Additionally, minor amounts of other vitamins and minerals such as phosphorus, manganese, niacin, calcium, and thiamin can also be found in wheat berries.
-
Reduces Bad Cholesterol: Consuming whole grains such as wheat berries can reduce the level of LDL (low-density lipoproteins) cholesterol after a regular six weeks of consumption. According to a 2017 study that was published, which also further highlighted the fact that consuming refined grains regularly did not seem to have any positive impact or reduction as such in the LDL (low-density lipoproteins) cholesterol levels.
-
Aids in Weight Management: As berries are good fiber and protein sources, they can be ideal for individuals looking forward to losing weight or sustaining a healthy weight. With the consumption of other whole grains, the risk of gaining weight would be low because of the regular fiber intake.
-
Satiating and Prodigestive: Fiber may help to keep satiated and prevent unhealthy cravings for food. The added benefits of fiber have always been highlighted by current nutrition research that they can not only aid further in digestive health but also reduce the individual risk of developing certain cancers.
Who Should Avoid Wheat Berries?
Individuals with allergies to wheat, whole grains, or refined grains, celiac disease (immune reaction caused by consumption of gluten), gluten intolerance, or sensitivity should completely refrain from consuming wheat berries. If the person is on systemic medications or dealing with gastrointestinal issues, it is always better to interact or speak to a registered healthcare professional or nutritionist before including wheat berries in the regular diet.
How to Store Wheat Berries?
One can easily store the dry and unprepared wheat berries within an airtight container to maintain freshness. They should be cautious to avoid exposure of wheat berries to external heat, air, and moisture. However, whole grains will usually last for around six months on a pantry shelf and almost up to one year if they are frozen. They can be consumed along with seasonings or flavors as a side dish or even added to salads. Additionally, wheat berries can be easily sprouted for preparing bread, making porridge, or even as toppings for food.
Conclusion:
Wheat berries are whole-grain foods containing complex carbohydrates, essential fibers, macronutrients, and low-content cardioprotective fats. As a result, this is considered a nutrient-rich food for a healthy diet. According to nutritionists across the globe, the consumption of whole grains in their unprocessed form is way healthier than consuming whole grains. However, persons suffering from gluten allergy or celiac disease should refrain from consuming it.
