Wheat (Triticum)

Wheat (Triticum)

Wheat characteristics

  • Rich in fibre
  • Source of iron
  • Rich in B vitamins
  • Source of vitamin E
  • Source of antioxidants

Nutritional and caloric values of wheat

For 100g cooked durum wheat:

  • Energy: 149 calories
  • Water: 61.9g
  • Protein: 5.54g
  • Carbohydrates: 27.4g
  • Lipids: 0.9g
  • Starch: 25g
  • Fibre: 3.8g
  • Calcium: 21mg
  • Chloride: < 20mg
  • Copper: 0.17mg
  • Iron: 0.78mg
  • Iodine: < 20µg
  • Magnesium: 28mg
  • Manganese: 0.8mg
  • Phosphorus: 96mg
  • Potassium: 99mg
  • Selenium: < 20µg
  • Sodium: < 5mg
  • Zinc: 0.71mg
  • Beta-carotene: < 5µg
  • Vitamin D: 0µg
  • Vitamin E: <0.08mg
  • Vitamin C: <0.5mg
  • Vitamin B1 or thiamine 0.061mg
  • Vitamin B2 or riboflavin: <0.01mg
  • Vitamin B3 or PP or niacin: 0.26mg
  • Vitamin B5 or pantothenic acid: 0.29mg
  • Vitamin B6: 0.052mg
  • Vitamin B9 or Total Folate 10.2 mcg
  • Vitamin B12: 0µg

Wheat grain is high in calories (149 cal/100g) because it is rich in starch. It is also a good source of protein, trace elements and vitamin B1.

The benefits of wheat: why eat it?

  • An interesting source of antioxidants
  • Source of fibre
  • Phytosterols to reduce cholesterol absorption
  • Wheat bran and wheat germ are excellent sources of
    • Phosphorus
    • Magnesium
    • Potassium
    • Iron
    • Manganese
    • Copper
  • Insulin storage and release
  • Wheat germ is an excellent source of vitamin E and vitamin K.
  • A very interesting contribution to vitamin B1, B2, B3, B5, B6 and B

Choosing the right wheat

The edible part of the wheat kernel consists of three parts. The largest part of the grain, the endosperm, is composed mainly of starch. Its coat, the bran, represents almost 15% of the weight of the grain; it is rich in nutrients and mainly in fibre (mostly insoluble). The germ is the embryo of the cereal and represents less than 3% of the weight of the cereal. Despite its very small size, the germ is the most nutritious part. Its lipid content makes it easily perishable.

Wheat grains can be consumed in various forms: whole, cracked, puffed, flaked, semolina, bulgur, flour, etc. The different products made from wheat have different nutritional values, depending, among other things, on the degree of refinement.

Contraindications and wheat allergy

People who are intolerant to gluten and wheat should be very careful about eating wheat in any form.

About gluten

Gluten is the main protein in wheat and other cereals. It can cause certain symptoms in people with coeliac disease. In these people, eating products containing gluten damages the lining of the small intestine. This can lead to intestinal symptoms and malabsorption of various nutrients. People with the condition may also experience other symptoms after ingesting gluten: skin symptoms (hives, eczema), respiratory symptoms, fatigue, migraines and irritability. Treatment for coeliac condition consists of completely eliminating gluten from the diet, including avoiding all foods and food products containing wheat.

Wheat allergy

Unlike gluten intolerance, wheat allergy is an abnormal reaction of the immune system to wheat proteins. The symptoms of wheat allergy are similar to those of other food allergies. They can be severe, even anaphylactic shock. Therefore, it is important for people with wheat allergy to carefully read the ingredient list of foods to identify wheat and its derivatives, which may be presented under different names (e.g. semolina, bulgur, couscous, spelt, gluten, triticale, etc.). You should also consider the possibility of cross-contamination (when a safe food comes into contact with a food allergen) when buying food or eating out. It is recommended that you see an allergist to determine the cause of your food reactions. The allergist will be able to assess whether any special precautions need to be taken.

Urinary stones

Some people may be advised to follow an oxalate-restricted diet to prevent recurrence of kidney stones or urinary stones (also called urolithiasis). Oxalates are compounds that occur naturally in many foods, including wheat and especially wheat bran. Of the foods containing oxalates, only a few have been shown to increase urinary oxalate excretion: wheat bran is one of them. To prevent the recurrence of kidney stones, it is best to avoid wheat bran.