Wheat refers to both the entire plant and the kernels it produces. Kernels have four main parts -- the husk, the bran, the endosperm and the germ. Each constituent contains different aspects of nutrition except the outer hull, which is inedible. Accordingly, although wheat has a reputation for being among the most nutritious carbohydrates, it requires the inclusion of the entire kernel save for the hull to garner full nutritional benefits.
Bran
Wheat bran is the outer layer of a wheat kernel. It is mostly cellulose and therefore, extremely fibrous. In fact, it is the sole source of fiber from wheat. Some foods contain wheat with the bran removed. These products result from white flour, which contains only the starchy endosperm of wheat, therefore negating its fiber benefits. However, bran also appears by itself to boost the fiber content of meals, while manufacturers add it to products for the same reason.
Germ
The wheat germ appears at the base of the wheat kernel and it is from where new wheat seedlings sprout. It also contains all of the nutrients contained in wheat, except fiber and carbohydrates. However, white flour is made from wheat with the germ as well as the bran removed, greatly diminishing its nutritional value. Like bran, wheat germ is available for sale independently to boost the nutritional content of meals and drinks.
Bran Nutrition
The sole nutritional benefit of bran is that it contains both soluble and insoluble fiber. Soluble fiber dissolves in water, thereby entering the bloodstream to reduce blood glucose and cholesterol levels. Once in the intestine, soluble fiber ferments to become a probiotic for naturally occurring bacteria throughout the rest of the digestive tract. Insoluble fiber absorbs water rather than dissolves in it, adding bulk to feces while facilitating its movement through the bowels. Both soluble and insoluble fiber also increase satiety, which can reduce the amount of food you eat in one sitting.
Germ Nutrition
The sole contribution of wheat germ is its nutrient content. The vitamins and minerals that appear in wheat germ include iron, riboflavin, vitamin B-6, magnesium, thiamine, niacin, folate and zinc. Wheat germ also bears a delicate taste and little calories, and therefore automatically contributes to the nutritional value of anything to which you add it.
References
- "Nutrition: Concepts and Controversies"; Frances Sienkiewicz Sizer, Leonard A. Piché and Eleanor Noss Whitney; 2009
- "Wonderful Wheat: Hearty Grains for Healthy Homes"; Anne Casbeer; 2008
- "Wheat: Production, Properties and Quality"; Walter Bushuk and Vladimir F. Rasper; 1994
Member Comments