Eyeopening Health Benefits of Eating Whole Wheat

The eyeopening health benefits of eating whole grain wheat are immense. Whole grain wheat is rich in nutrients, they contain fiber, vitamins, minerals, and phytonutrients. Whole grain wheat is not processed but it may be ground, crushed, or milled to create white flour. This process removes the nutritious bran and germ layers of the grain. These ingredients contain antioxidants that may reduce the risk of heart disease and cancer.

Whole grain wheat is used in cereal, bread, pasta, crackers, and other bakery products. Whole grain wheat contains vitamin E, magnesium, manganese, zinc, and selenium. It also has lower levels of phytic acid which binds to minerals like iron, making it harder for your body to use them. Whole Grain Wheat also contains vitamins, and minerals like vitamin D and magnesium, fiber, and protein. It contains complex carbohydrates that lower cholesterol levels and reduce the risk of type 2 diabetes, stroke, and heart disease. Whole grain wheat has also proven to be beneficial for weight loss.

Following are the Eyeopening Health Benefits of Eating Whole Grain Wheat:

1- Wheat is High in Fiber:

The fortified fiber found in wheat is a valuable addition to the diet. Wheat contains about 11 grams of fiber per serving. This comes close to the recommended daily intake of 25 grams for men and 30 grams for women. A person could eat three servings of wheat such as one bowl of cereal with milk, two slices of whole wheat toast with jam, and one slice of whole wheat bread without butter. This can be helpful to people with digestive problems, since adding more fiber into the diet can help soften stool, and reduce bloating and constipation. For those who need to increase their fiber intake for medical reasons, such as irritable bowel syndrome (IBS), wheat can be a great resource. Contrary to popular belief, wheat actually contains more dietary fiber than any other grain or cereal crop.

2- Wheat Keep Heart Healthy:

Wheat is a natural ingredient that can help keep your heart healthy. It also contains amino acids, vitamin B6, folate, and lysine. All these nutrients help to keep the heart healthy and reduce stroke risk. A study published by the American Journal of Clinical Nutrition found that people who ate a high fiber diet were less likely to have coronary heart disease than those who ate a diet with low fiber. A new study published in the journal Nutrition suggests that consuming whole grains, like wheat, may offer protection for heart health. Researchers found that participants who ate at least three servings of whole grains daily had a 16% lower chance of developing heart disease. The team recommends replacing refined grains with whole grains to reduce the risk of cardiovascular diseases.

3- Wheat Keep Digestive System Healthy:

Wheat is a staple food in many diets all over the world. Recent studies have shown that wheat can help maintain a healthy digestive system. The grain’s high fiber content helps to sweep out food residue from your intestines, preventing constipation and other common digestive problems. Many different commercial products, including cereals, pasta, and baked goods contain wheat. Pasta is one of the most popular staples in the Western diet.

Wheat products are often labeled “enriched flour” because various nutrients are added to replace what was lost during processing. Roughly 20% of people have trouble digesting wheat products. These people may have an intolerance or allergy to one of the proteins in wheat flour known as gluten. Digestive problems such as diarrhea, constipation, and gas may occur due to a diet high in wheat. These health issues often occur because of the inability of the body to digest certain compounds from wheat when it becomes overly processed or chemically altered at a processing plant.

4- Wheat Reduces Cancer Risk:

Cancer is a serious and common illness that affects many people. We know it’s caused by genetic and environmental factors, and in 2010, cancer-related mortality rates in the US were at their highest ever, with 238 deaths per 100,000 people. Roughly 30% of all cancer cases are thought to be linked to lifestyle choices such as smoking and diet. One such lifestyle choice is the avoidance of wheat. A new study from the University of North Carolina, Chapel Hill has revealed that a diet high in wheat can reduce cancer risk.

The international team of scientists conducted a meta-analysis on more than 50 studies including nearly 8 million people and found that those who consumed higher levels of whole-wheat foods had a reduced risk for certain cancers. A new study has revealed that wheat provides cancer-fighting nutrients that may reduce the risk of getting cancer. The study found that when women who ate more than 10 servings of whole grain foods, they were at 47% less risk of developing cancer in areas where they tended to be most susceptible to the disease.

5- Wheat Promotes Weight Loss:

Wheat is a grain that has the health benefits of reducing weight, controlling blood sugar levels, and reducing cholesterol. There are many ways to incorporate wheat into your diet to benefit from these health benefits. Wheat has been shown to slow down the absorption of sugar into the bloodstream which results in less insulin being released and it also helps to reduce appetite. Also, wheat contains many nutrients such as fiber and protein which help regulate digestion and breakups fat cells. While many diets in the past decade have focused on weight loss, the possibility of reducing it by simply changing one’s diet has become increasingly popular. Studies have shown that diets high in grain products, such as wheat, can help reduce weight in humans. Whole grains also cause people to eat fewer calories by feeling full quicker and not craving high-calorie foods as much.

6- Wheat Prevents Diabetes:

Since the 1980s, scientists have known about the link between diet and diabetes. A 2010 study found that people who ate whole grains like wheat for breakfast developed 40% less Type 2 diabetes. While this is a relatively old study, it still has important implications for diabetes prevention. For one, when choosing a breakfast cereal, try to avoid ones with sugar as an ingredient. Diabetes is a disease where your body’s glucose levels are dangerously high. People with diabetes have too much sugar in their blood, which causes them to urinate more than normal. This excretion leads them to lose excessive amounts of fluid and electrolytes. If not controlled, diabetes can lead to even more health problems, such as heart disease, blindness, kidney failure and nerve damage. Diabetes is a worldwide epidemic that affects millions of people.


A diet high in whole grain wheat improves heart health, improves blood sugar levels, and lowers cholesterol levels. However, besides all the above Eyeopening Health Benefits of Eating Whole Wheat, this might not be true for everyone. For those with Celiac Disease or gluten sensitivity, whole grain wheat is dangerous and should be avoided at all costs.  Yet, for those who don’t suffer from these conditions, the benefits of whole grain wheat might outweigh any potential risks. A 100 gram serving of wheat flour contains about 2 grams of total fiber, whereas the same size serving of rice, barley, oats, cornmeal, quinoa, and amaranth contains 0 grams. Wheat is the 4th largest commodity in the world, with ever-increasing production to meet global demand.

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