Wheat Berries

The term wheat berry is used to describe a whole and unprocessed kernel of wheat. It has only been stripped of the inedible outer hull, leaving all of its many beneficial vitamins and minerals in tact.

A wheat berry is comprised of all three parts of the grain; the germ (or seed), the bran, and the endosperm.

The refining process removes the germ and bran layers leaving behind the endosperm. Although there are still trace amounts of vitamins and minerals, along with protein and carbohydrates found in the endosperm, it is the least nutritious part of the grain. Consuming wheat berries in their whole state provides the body with higher concentrations of vitamins A, E, B1, B2, B3, magnesium, phosphorous, selenium, zinc, and iron. Since milling removes the bran layer of the grain, there is little to no fibre left after it has been refined. When consumed whole, wheat berries / wheat kernels are an excellent source of dietary fibre.

Wheat is categorized by its growing season.

There is spring wheat, which is planted between March and April and winter wheat, typically planted between September and November.

Wheat is also categorized by color (red, white, etc) and hardness. Hard wheats are used for breads and baking while soft wheats are used for pasteries (lighter stuff). Durum is used for pastas.

There are 30 species of wheat, however only three are common to North America, these being Durum, Common, and Club.

As society increasingly becomes more health conscious and aware of the nutritional value of healthy eating, finding wheat berries and other whole grains to add to your diet is proving to be much easier than it once was. Wheat kernels are almost always found at health food shops, and have recently been showing up in some of the larger grocery store chains. With a home mill or grinder, they can be ground in to flour for baking. The flour produced from hard wheat berries is best used for bread, as hard wheat berries tend to be higher in gluten content. Soft wheat berries grind much easier and produce finer flour making it more suitable for pastries and cakes.

Wheat berries can also be served cooked. It is recommended that you soak them overnight beforehand to decrease cooking time. They can sometimes take a few hours on the stove depending on the texture you’re after, but are well worth the wait. When prepared this way they are a healthy alternative to hot breakfast cereal and can also be added to soups and salads. In fact, a quick Internet search will turn up a host of recipes for the nutrient rich little grain otherwise known as the wheat berry or kernel.

Dietary guidelines recommend that at least 50% of your daily grain intake should consist of whole grains and that you should be eating at least 3 one-ounce servings per day. They provide a wealth of nutrition to keep our bodies functioning at optimal levels, and have also being hailed for their disease prevention abilities.

Research has discovered that whole grains can play a significant role in the prevention of heart disease, diabetes and certain cancers. When combined with fruits, vegetables and other healthy dietary choices, the wheat berry / kernel is an excellent food source from which to extract mother natures various vitamins and minerals intended to keep us in a state of well being.