Often referred to as the staff of life, wheat has been grown across the globe for over 10,000 years. It is the principle source of nourishment in two thirds of the worlds diet and in regards to land coverage, there is more wheat cultivated worldwide than any other food crop. Grown on over five million acres globally, the world wheat production and expected consumption forecast for 2008 is estimated at over 600 million tons. 

Wheat contains a host of vitamins and minerals as well as significant amounts of soluble fibre, however in order to reap their benefits, the wheat must be consumed in it’s whole state. To understand the definition of ‘whole’ wheat, one must first get a better understanding of wheat’s anatomy.

A ‘whole’ grain of wheat is comprised of three parts; the endosperm, the bran, and the germ.

The endosperm makes up more than 80% of the grain. It contains complex carbohydrates and protein, yet contains the least amount of vitamins and minerals.

The bran is the outside layer and nearly all of wheat’s fibre is contained within it. This layer is also an abundant source of magnesium, riboflavin, thiamine, niacin, iron and zinc.

The germ (or seed), accounts for the smallest part of the grain, however regardless of its stature, it is an excellent source of vitamins B1, B2, B3, E, magnesium, iron, zinc, and phosphorous. The B group of vitamins are especially important as they aid in the body’s metabolism of carbohydrates, proteins, and fats. B vitamins contribute to proper nerve function, maintain skin and mucous membranes, assist in the production of red blood cells, and are the backbone to healthy cell function.

When wheat is refined or milled, it is stripped of both the bran and germ, leaving just the endosperm. Unfortunately, refining the grain robs us of the majority of wheat’s nutritional value since the bulk of the vitamins and minerals are contained in the germ and bran layers.

In its whole state, wheat offers us numerous health benefits ranging from cancer prevention, to protection against diabetes, cardiovascular disease, and free radical damage to the structure of our cells.

Research has shown a link between diets rich in whole grains and the prevention of both colorectal and hormone related cancers such a breast cancer. Whole wheat is extremely high in fibre, and experts agree that a diet high in fibre will go a long way in protecting the body against colon cancer. Fibre effectively assists the body in moving waste through the digestive tract quickly and frequently, thus reducing the colons exposure to cancer causing toxins, also known as carcinogens. Increased fibre intake also inhibits the growth of polyps. These are benign growths on the wall of the colon or rectum.

Most often they are harmless, although they have also been known to be a precursor to colon cancer. Researchers are currently investigating the link between whole wheat and the prevention of breast cancer. Lignans found in whole grains are phytoestrogens, or plant chemicals that mimic the hormone estrogen. They attach themselves to cells in the location that natural estrogens ordinarily would, therefore displacing the hormone from the cells. This may prevent the onset of hormone related cancers that depend on estrogens to start and continue to spread.

Whole wheat is also considered to be a heart healthy grain as it plays a major role in the prevention of cardiovascular disease. A diet rich in whole grains has been linked to fewer instances of obesity, high blood pressure, high cholesterol, and diabetes. These are all major contributors to the development of heart disease, and increased risk of stroke. Studies have shown that people who consume more whole grains have lower levels of LDL, or “bad” cholesterol. LDL stands for low-density lipoprotein. This type of cholesterol can build up on the artery walls, and prevent the heart from getting the blood it needs. Whole grains not only reduce the body’s levels of LDL, they also promote higher levels of HDL, or high-density lipoprotein. This is considered to be “good” cholesterol as it helps remove the LDL from your blood preventing it from building up in the arteries.

The American Diabetes Association recommends increased whole grain consumption as a preventative measure against type 2 diabetes. A type 2 diabetic does not produce enough insulin, or cannot use insulin properly. Without insulin, blood sugar from the foods we consume stays trapped in our blood rather than breaking down and being transferred to cells, muscles, and various other body tissues. Over time this causes damage to the blood vessels, which can lead to heart disease, kidney damage, and even blindness. Whole wheat has a low glycemic index which is a scale used to measure the blood glucose response to a specific food. Due to its low glycemic index, consumption of whole wheat maintains healthy blood sugar levels and prevents the severe drops and spikes associated with eating refined foods. The reason being is that whole grains take longer to digest allowing them to enter the system more slowly than their refined counterparts.

Whole wheat also contains powerful antioxidants. Selenium, vitamin E, manganese, and phenolic acid all offer extremely valuable protection against free radical damage to our cells.

Free radicals are atoms or molecules unpaired with electrons leaving them free to cause damage and destruction to cells within the body. Free radical causing chemicals or toxins can come from the foods we eat, the chemicals we are exposed to, and can even be found rampant in the atmosphere due environmental pollution and cigarette smoke. Heavy metals such as mercury or lead are also responsible for free radical damage. These highly unstable chemicals have been blamed for caner, chronic disease, and premature aging. Antioxidants are supreme protectors as they are responsible for collecting and essentially neutralizing free radicals within the body, preventing them from causing cellular damage.

Aside from being an excellent source of antioxidants, whole wheat also contains phytates known for the ability to bind to heavy metals making them easier to eliminate as waste.

In addition to the prevention of heart disease, diabetes, and high cholesterol, the consumption of whole wheat has also been linked to maintaining a healthy body weight, the prevention of gallstones, and even a decreased incidence of childhood asthma.

The recommended daily intake for whole grains is at least three, one-ounce servings per day. As a general rule, at least half of your grain consumption should come from whole grains as opposed to refined. The old adage states that an ounce of prevention is worth a pound of cure, and while modern science is still exploring the many ways this ancient grain can help the body to heal and function properly, there is already an overwhelming amount of evidence in support of it’s healthful properties.

Making the switch to whole grains is easy, and by far one of the most beneficial things you can do for the overall health of your body. What are you waiting for?