For thousands of years wheat has been a staple of civilized communities.
Why? First, it has a higher amount of protein than most other cereal
grains, rice, and (corn)maize. Next, it is one of the first crops that
can be raised on a large scale for an emerging society. Next, it can be
stored almost indefinitely under the right circumstances. Next, it can
be used to make a wide variety of foods (bread, pasta, quickbreads,
cereals), for a low cost. The rise of civilizations in the fertile
crescent in the earliest recorded times have been attributed to wheat
growth. They stopped wondering and hunting and gathering and started
growing wheat (and other grains). Last, wheat is a concentrated source
of vitamins, minerals, and protein, and is sustained by the larger,
starch storage region of the kernel—the endosperm.
If you prepare common wheat properly and use something like yogurt or natural yeast (sourdough start) to
aid in the digestive process wheat contains a wealth of health and
energy for the consumer. If you are thinking of making wheat a bigger
part of your diet, work up to it gradually. It may also be wise to
rotate your grains.
When we use it in breads, we utilize mainly the starch portion. The
vitamins and minerals are better accessed through sprouting or
consumption of the grass in drinks, salads, etc. Wheat in general has a
lot of good nutrition provided you can digest it. There are ways of
treating wheat to make it more digestible. Sprouting most grains
unlocks many of their nutrients and the enzymes needed to digest and
metabolize them for the most benefit. I like to eat sprouted wheat with
yogurt. You cannot make traditional bread from sprouted wheat, but I
believe there are recipes for different kinds of breads made from
sprouted grains.
Whole wheat berries come in two main varieties: Red and White. The Hard Red
SPRING Wheat is high in fiber, but low in gluten. Hard Red WINTER Wheat
is higher in protein and gluten. Wheat has B-complex vitamins, vitamin
E, protein, iron, magnesium, phosphorus, and potassium. The individual
kernels are referred to as "berries" These berries can be ground into
flour for breads, pastas, etc., or coarsely ground for cereals, or left
whole and soaked or sprouted. You can get the most nutrition out of it
sprouted or grown into grass.
Hard Red Wheat and Hard White
have similar nutritional values, but the white seems to produce a finer
texture and better consistency in baking. Also, it is sweater. White
wheat works better for breads, cakes, cookies, pastas, brownies and
tortillas. I prefer the red wheat in cereals and sprouted, it has a
better flavor, kind of nutty.
I don't know as much about Soft White Wheat yet, but I do know it is
high in protein and produces a nice soft, fine textured bread. :)
Kamut
is a strain of wheat that has not been hybridized. It was originally
grown in Egypt at the time of the Pharohs, now it is grown in Montana.
It has 40% more protein, 65% more amino acids, and is more digestible
than common wheat. It only has a little gluten in it and sprouts more
easily than common wheat. It's a good source of protein, pantothenic
acid, calcium, magnesium, phosphorus, potassium, and zinc. It's also
higher in balanced amino acids, and has substantial amounts of B
vitamins (such as: riboflavin, niacin, and thiamin). Many who are
allergic to common wheat can consume Kamut without any problem. You can
use it in place of common wheat it most recipes. It can be used
successfully to make pastas, breads, cereals, etc. It works well in hot
cereals, you could add it to quinoa, millet, etc.
There are those that say avoid wheat because it is hard for the body to
digest properly, however, Kamut DOES digest well in the body. The less a
grain has been modified, the better it will digest. I believe we were
created from the elements of nature, it stands to reason that the closer
our food is to it's natural state, the better it will be for us.
Spelt is a close relative to bread wheat, yet it is usually safe to the
digestive system of those intolerant or allergic to common wheat. Spelt
has become a favorite among people who prefer organics because it
requires less fertilizer to grow. Because it does have a lot of gluten
it wouldn't be good for those with coeliac disease. However, spelt is
packed with nutrients(contains about 57.9 percent carbohydrates
[excluding 9.2 percent fiber], 17.0 percent protein and 3.0 percent fat,
as well as dietary minerals and vitamins.) It is said to be the least
genetically altered wheat-like grain in our time, which is often given
as the explanation of why it can be tolerated by those with a wheat
allergy or intolerance. It is believed that the genetic alterations
made to the common wheat (in order to make it grow faster, etc.) have
removed some of the natural digestive aids that would otherwise exist in
all wheats. The origins of spelt go back at least 8,000 years. There
are a few differing view points on the origins of spelt. Some say it
came from Egypt, others say it came from the fertile crescent, others
somewhere in modern day Turkey. However, the consistent fact is that
it is better for human consumption than common wheat.
As a flour it is used for making matzo for passover in Israel and in
some American grocery stores. Spelt is a great substitute for wheat in
recipes, add a little more flour or a little less fluid! The high
amounts of gluten make it perfect for making bread.
Buckwheat is popular as a health food because its high in minerals and antioxidants. It may even include improve blood sugar control.
The nutritional value of buckwheat is considerably higher than that of many other grains. It's high in protein and fiber and low in sugar. It's medium to low on the glycemic index. It is particularly rich in the amino acids lysine and arginine, its amino acid profile makes it a very high quality. It is gluten-free, which is helpful to those with a gluten intolerance.
It's a good source of manganese, copper, magnesium, iron, and phosphorus. It needs to be accompanied with other foods, though, because it is low in other vitamins. Still, it provides more antioxidants than many other cereal grains.
"
- Rutin. The main antioxidant polyphenol in buckwheat, rutin may lower your risk of cancer and improve inflammation, blood pressure, and your blood lipid profile.
- Quercetin. Found in many plant foods, quercetin is an antioxidant that may have a variety of beneficial health effects, including lowering your risk of cancer and heart disease.
- Vitexin. Animal studies indicate that vitexin may have a number of health benefits. However, excessive intake may contribute to an enlarged thyroid.
- D-chiro-inositol. This is a unique type of soluble carb that reduces blood sugar levels and may benefit diabetes management. Buckwheat is the richest food source of this plant compound."
Buckwheat is mostly carbohydrates. It may improve colon health because it contains a good amount of
fiber and resistant starch. It offers small amounts of high-quality protein and is gluten-free, balanced source of amino acids, rich in minerals and may help control blood sugar.
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