Wheat Cereals : nutrition, amazing 3 medical uses & 2 adverse effects

Wheat Cereals Nutrition Benefits Tips

See also Barley, Corn, Flour, Oats, Rice.

Wheat Cereals Nutritional Profile

• Energy value (calories per serving): Moderate
• Protein: Moderate
• Fat: Low
• Saturated fat: Low
• b-Cholesterol: None
• Carbohydrates: High
• Fiber: Low to very high
• Sodium: Low
• Major vitamin contribution: B vitamins
• Major mineral contribution: Iron, zinc

Wheat Cereals the Nutrients in Food

• Wheat cereals such as bulgur wheat, farina, and kasha are grains that have been milled (ground) to remove the cellulose and lignin covering (bran) so that we can digest the nutrients inside.

• When grain is milled, the bran may be mixed in with the cereal or discarded. Cereals with the bran are very high-fiber food. Cereals with the germ (the inner portion of the seed) are high in fat and may turn rancid
more quickly than cereals without the germ.

• The proteins in wheat cereals are limited in the essential amino acid lysine. Wheat cereals are naturally good sources of the B vitamins, including folate, plus iron and zinc.

• In 1998, the Food and Drug Administration ordered food manufactures to add folates which protect against birth defects of the spinal cord and against heart disease to flour, rice, and other grain products.

• One year later, data from the Framingham Heart Study, which has followed heart health among residents of a Boston suburb for nearly half a century, showed a dramatic increase in blood levels of folic acid. Before the fortification of foods, 22 percent of the study participants had a folic acid deficiency; after, the number fell to 2 percent.

• One-half cup cooked bulgur wheat has 5.5 g dietary fiber, 16.5 mg folate (4 percent of the RDA), 0.87 mg iron (5 percent of the RDA for a woman, 11 percent of the RDA for a man), and .52 mg zinc (7 percent of the RDA for a woman, 5 percent of the RDA for a man).

• One-half cup cooked farina has 0.7 g dietary fiber, 79 mg folate (20 percent of the RDA), 1.2 mg iron (7 percent of the RDA for a woman, 15 percent of the RDA for a man), and 0.2 mg zinc (3 percent of the RDA for a woman, 2 percent of the RDA for a man).

• One-half cup cooked kasha (roasted buckwheat groats) has 4.5 g dietary fiber, 24 mg folate (6 percent of the RDA), 1.3 mg iron (7 percent of the RDA for a woman, 16 percent of the RDA for a man), and 1 mg iron (6 percent of the RDA for a woman, 17 percent of the RDA for a man).

How to Serve nutritions Wheat Cereals Food

• With beans, milk, cheese, or meat, any of which will provide the essential amino acid lysine to “complete” the proteins in the grains.

Diets That May Restrict or Exclude Wheat Cereals Food

• Gluten-restricted, gliadin-free diet (farina, kasha)
• Low-carbohydrate diet
• Low-fiber, low-residue diet
• Low-sodium diet (see About the nutrients in this food, above)

How to Buying Wheat Cereals Food

Look for:

Tightly sealed boxes or canisters.

How to Storing Wheat Cereals Food

• Keep cereals in air- and moisture proof containers  them from potentially toxic fungi that grow on damp grains. Properly stored, degermed grains may keep for as long as a year. Whole-grain cereals, which contain the fatty germ, may become rancid and should be used as quickly as possible.

You can see also delicious recipe of rice click here

What Happens When You Cook Wheat Cereals Food

• Cereals are made of tightly folded molecules of the complex carbohydrates amylose and
amylopectin packed into starch granules. As the granules are heated in liquid, they absorb water and swell.

• As the temperature of the liquid rises to approximately 140¯F, amylose and amylopectin molecules inside the starch granules relax and unfold, breaking some of their internal bonds (bonds between atoms on the same molecule) and forming new bonds to other atoms on other molecules. This creates a network that traps and holds water molecules.

• Ounce for ounce, cereal has fewer vitamins and minerals after cooking simply because so much of the weight of the cooked cereal is water. Cereals are naturally sodium-free but absorb sodium from the soaking water.

Wheat cereals
wheat cereals recipe

Amazing Medical Uses and/or Benefits

As a source of carbohydrates for people with diabetes.

Plain cereals are digested very slowly, producing only a gradual rise in the level of sugar in the blood. As a result, the body needs less insulin to control blood sugar after eating unsugared cereals made from additive-free grain than after eating some other high-carbohydrate foods (such as bread or potato).

• In studies at the University of Kentucky, a whole-grain-, bean-, vegetable-, and fruit-rich diet developed at the University of Toronto and recommended by the American Diabetic Association enabled patients with type 1 diabetes (who do not produce any insulin themselves) to cut their daily insulin intake by 38 percent.

• For patients with type 2 diabetes (who can produce some insulin) the bean diet reduced the need for injected insulin by 98 percent.

• This diet is in line with the nutritional guidelines of the American Diabetes Association, although people with diabetes should always consult with their doctor and/or dietitian before altering their diets.

Lower risk of heart disease.

In 2007, researchers from the Harvard Medical School and Brigham and Women’s Hospital, in Boston, released an analysis of data from the long-running 21,400-man Physicians Health Follow-Up Study showing that men who consume seven or more servings of whole-grain cereal a week are 21 percent less likely to suffer from heart
failure than are men who do not consume whole grain cereals daily.

• The results held true regardless of how much the men weighed, whether they smoked or drank or took vitamin
pills, or had a history of high blood pressure and high cholesterol.

NOTE: In this study, “whole-grain cereals” are defined as those containing at least 25 percent whole grain or wheat bran by weight.

A lower risk of some kinds of cancer.

In 1998, scientists at Wayne State University in Detroit conducted a meta-analysis of data from more than 30 well-designed animal studies measuring the anti-cancer effects of wheat bran, the part of grain with highest amount of the insoluble dietary fibers cellulose and lignin.

• They found a 32 percent reduction in the risk of colon cancer among animals fed wheat bran; now they plan to conduct a similar metaanalysis of human studies. Whole grain cereals are a good source of wheat bran.

NOTE: The amount of fiber per serving listed on a food package label shows the total amount of fiber
(insoluble and soluble).

• However, early the following year, new data from the long-running Nurses’ Health Study at Harvard School of Public Health and Brigham and Women’s Hospital, in Boston, showed no difference in the risk of colon cancer between women who ate a high-fiber diet and those who did not.

• Nonetheless, many nutrition researchers remain wary of ruling out of the protective effects for dietary fiber.

• They note that there are different kinds of dietary fiber that may have different effects, that most Americans do not consume a diet with the recommended amount of dietary fiber, and that gender, genetics, and various personal health issues may also affect the link between dietary fiber and the risk of colon cancer.

NOTE: The current recommendations for dietary fiber consumption are 25 grams per day for women younger than 50, and 21 grams per day for women older than 50; 38 grams per day for men younger than 50, and 30 grams per day for men older than 50.

Adverse Effects Associated with This Food

Allergic reaction

 According to the Merck Manual, wheat is one of the 12 foods most likely to trigger the classic food allergy symptoms: hives, swelling of the lips and eyes, and upset stomach.

• The others are berries (blackberries, blueberries, raspberries, strawberries), chocolate, corn, eggs, fish, legumes (green peas, lima beans, peanuts, soybeans), milk, nuts, peaches, pork, and shellfish.

Gluten intolerance.

Celiac disease is an allergic intestinal disorder experienced by people sensitive to gliadin, a component of gluten, the sticky elastic protein that makes it possible for breads made with wheat and rye flour to rise. (All wheat cereals contain gluten.)

• People with celiac disease cannot digest the nutrients in these grains; if they eat foods such as farina or kasha that contain gluten, they may suffer anemia, weight loss, bone pain, swelling, and skin disorders.


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