Wheat Nutrition

The Food Pyramid recommends that we should eat at least 8-12 servings of rice, noodles, bread and other cereal products (depending on age, gender and activity level). Grain products are also an excellent source of fiber, B vitamins (thiamine, niacin, riboflavin and folic acid) and iron.

Wheat as a Source Of Carbohydrates
There are two types of carbohydrates: simple and complex. Simple carbohydrates are found in sugars such as table sugar, honey, gula Melaka, lactose (in milk) and fructose (in fruits). They break down quickly during digestion and provide an immediate source of energy to the bloodstream.

Complex carbohydrates are starches such as those found in grain products and some vegetables (potatoes, ubi kayu, keledek and corn). Complex carbohydrates break down slowly during digestion, giving the body a time-released source of energy.

Rice is the major form of grains eaten and the staple diet for Asians. In fact, it is so inherent in our culture that many of us may not consider having eaten a proper meal unless it is a rice-based meal! Nevertheless, wheat would be the second major form of grains. We consume wheat in many forms i.e. as noodles, bread and flour in making kuehs, biscuits, cakes, cookies and such.

Wheat therefore is a good source of complex carbohydrates and provides an efficient source of energy to our body. We are encouraged to obtain 50 to 60 percent of our total energy intake as complex carbohydrates so we can store adequate energy in our body for our daily activities. The brain also uses carbohydrates to function. Whole wheat adds fibre and B complex to your diet.

Protein

Proteins consist of amino acids. These amino acids are the building blocks in proteins which are essentials for tissue maintenance and growth. There are 8 essential amino acids must be obtained from food because the body cannot make them or convert them from nutrients.

Animal proteins are called complete protein sources, such as egg, milk, fish, poultry and meat products because they contain all eight essential amino acids in the necessary proportion. Plant foods such as tofu, legumes, wheat and other grains contain incomplete proteins i.e these foods may contain all eight essential amino acids, but not at adequate levels.

Animal proteins are called complete protein sources, such as egg, milk, fish, poultry and meat products because they contain all eight essential amino acids in the necessary proportion. Plant foods such as tofu, legumes, wheat and other grains contain incomplete proteins i.e these foods may contain all eight essential amino acids, but not at adequate levels.

However, combining a variety of plant proteins will supply adequate complete proteins. This is important particularly for vegetarians in order to meet their essential amino acid requirements. Vegetarians who take a variety of wheat products such as noodles and flour will obtain all the amino acids needed if their diet also consists of legumes and tofu.

Fat

Despite the widespread news that fats are bad for you, an adequate amount of fat in the diet is essential to provide warmth, energy to move and fatty acids to keep your body healthy. Indeed, fat is an important nutrient, but should be no more than 20 to 30 percent of your total daily calories. One should choose polyunsaturated and monounsaturated fats. Keep saturated fats, dietary cholesterol and trans fat low.

Wheat foods provide minimal amounts of fat unless prepared with plenty of oil/butter/margarine such as fried noodles, fried kuehs and pastries.

Other Vitamins and Minerals

Thiamine (B1) is needed daily for good appetite, digestion and healthy nerves. It also helps the body make better use of fat and carbohydrate. Wheat foods are a good source of thiamine to provide for our daily requirements.

Riboflavin (B2) is found in many plant and animal foods. It is essential for the use of protein by the body. Wheat foods contain small amounts of riboflavin.

Niacin is a B-vitamin essential for the efficient use of protein by the body. Wheat foods are a good source of niacin.

Folic Acid has been shown to prevent neural tube defects in fetus and may help reduce the risk of heart disease. In some Western countries, wheat products are fortified with folic acid

Iron
Iron combines with protein to form hemoglobin, a compound in red blood cells that transports oxygen to each cell in the body and carries carbon dioxide away to be exhaled. Teenagers and women of childbearing age may be prone to iron-deficiency anemia. Wheat foods are considered a source of iron for normal dietary needs, although the bioavailability of iron is plant foods is generally low. Some whole wheat cereals and biscuits are fortified with iron.

Zinc
Zinc is important in the diet particularly for skin healing and growth properties. Some wheat based products such as breakfast cereals are a good source of zinc.

Magnesium
Magnesium is necessary for the formation of bone and teeth and for normal nerve and muscle function. Many enzymes in the body depend on magnesium to function normally. Magnesium is ubiquitous in the diet and wheat foods are good sources.

The Goodness of Whole Grain Wheat
A whole grain consists of the entire grain seed of a plant. This seed, also known as the kernel, is made up of three key parts: the bran, the germ, and the endosperm.

Milling and processing of grains i.e. removal of the bran and germ, resulting in refined flour that consists only of the endosperm. This can lead to losses of fiber, B vitamins, trace minerals and other nutrients.

Bran:

The multi-layered outer skin contains important antioxidants, iron, zinc, copper, magnesium, B vitamins, fiber, and phytonutrients.

Germ:

The embryo contains B vitamins, vitamin E, antioxidants, phytonutrients, and unsaturated fats.

Endosperm :

The endosperm contains starchy carbohydrates, proteins, and small amounts of vitamins and minerals.

It is encouraged to include whole grain cereals in the diet. So, when choosing wheat foods, read food labels and go for choices such as whole grain biscuits, bread and atta flour (whole wheat flour for making chapattis). These whole grain varieties will contain higher amounts of dietary fiber, iron, zinc, magnesium, B vitamins and also contain some beneficial non-nutrients called phytochemicals. Diets rich in whole-grain foods and other plant foods and low in total fat, saturated fat, and cholesterol has been shown to help reduce risk of heart disease and certain cancers.