Wheat berries are the edible part of the wheat kernel, including the wheat bran, the germ, and the endosperm, before the grain undergoes any processing. The bran is the hard outer layer of the wheat kernel.
It is full of various nutrients like vitamin B and fibre. At the same time, the germ is the nutrient-rich core packed with vitamin E and essential fatty acids. The endosperm is the energy-rich middle layer with proteins and carbohydrates.
Wheat berries provide the best of all worlds with an immense nutritional profile. The speciality of wheat berries is that they do not undergo refining or processing during manufacturing.
It multiplies the benefits that the superfood offers. However, the wheat grains usually lose bran and some germ during processing methods like milling. As a result, the grains can lose up to 40% of their nutritional value during processing, reducing their benefits.
The consumption of wheat berries offers both preventive and curative benefits. It is also an excellent source of vegetarian protein. Furthermore, a study shows that the wheat proteins exhibit remarkable nutritional complementarity when combined with other foods such as legumes or oilseeds.
Aid in Weight Loss Wheat berries are a nutrient-dense food, meaning they contain tons of important nutrients and a low amount of calories. Because they’re high in both protein and fiber, wheat berries also make a great dietary addition if you’re looking to shed a few extra pounds.
:max_bytes(150000):strip_icc()/wheat-berries-landscape_annotated-f9d2bf9ebc9a46b1bd0411ed02a6bc0b.jpg)
Wheat Berries Protect Against Cancer
Whole grains have proven to be a game-changer against certain cancers because they are rich in cancer-fighting agents like fibre, antioxidants, and phytoestrogens.
Several studies show that whole grains like wheat berries are effective against gastrointestinal cancers like gastric and colonic. They have also proven effective against breast cancer and prostate cancer.
Wheat berries are full of calcium and iron. However, an overlooked mineral in this group is manganese. Wheat berries have an adequate amount of manganese.
A study suggests that manganese is highly effective in increasing bone strength. Manganese positively impacts all aspects of bone strength like bone mineralisation and synthesis of bone cartilage and collagen.
Anaemia is a disorder in which the body lacks the formation of healthy red blood cells. As a result, it can lead to fatigue, pale complexion, and chest discomfort. The common causes are dietary deficiencies such as a lack of iron, folate, or vitamin B12. Therefore, iron-rich foods, such as wheat berries, can help avoid iron deficiency anaemia and maintain healthy red blood cell development.
Wheat berries are a good source of iron, with each quarter-cup serving supplying 10% of the daily required amount. To aid with iron absorption, combine wheat berries with other iron-rich meals like grass-fed beef, lentils, and spinach, as well as vitamin C-rich foods.
Nutritional Value of Wheat Berries
Wheat Berries contain a wide array of macronutrients and micronutrients. As perUSDA, 100 grams of wheat berries contains:
- Calories: 354 kCal
- Protein: 18.75 g
- Carbohydrates: 66.67 g
- Fats: 3.12 g
- Fibre: 8.3 g
- Iron: 4.5 mg
- Calcium: 83 mg
- Magnesium: 125 mg
- Phosphorus: 417 mg
- Zinc: 4.69
- Vitamin A: 208 IU
Wheat Berries have a diverse range of macronutrients and micronutrients. They are high in protein, moderate in carbohydrates, and extremely low in fats. They are incredibly high in fibre and contain no harmful elements like sugar, sodium, unsaturated and trans fat. In addition, several essential vitamins and minerals like iron, zinc, magnesium, vitamin B6, vitamin A, vitamin E, vitamin K, manganese, copper, and pantothenic acid are present.
Healthy Whole Grains Are a JOKE
FAQ
Can I eat wheat berries everyday?
Are wheat berries high in carbs?
What is the healthiest wheat berries?
Are wheat berries better than rice?