Wheat Berries Nutrition

Whole grains are quite nutritious since they have all the parts intact - meaning the germ, the kernel and the seed. Wheat berries, not to be confused as real berries, are in fact whole wheat in its natural form. This unprocessed wheat is rich in a number of nutrients and is consumed on a large-scale These whole grains resemble barley and have a crunchy texture. You can avail this whole wheat kernel from health food stores and are available in packages and tins in raw, precooked and even dry forms. Studies have proved that consumption of these whole wheat kernels provides complete nutrition in comparison to processed grains and their products. Shredded wheat is a highly nutritious product that is made from wheat berries and is enjoyed by the young and old alike.

Wheat Berries Nutrition Facts

There are many varieties of wheat berries, which vary in color, size and texture. Some of the varieties are red, white (based on the color) and soft, hard (based on the texture). Wheat berries added to cooked or raw meals can enhance the flavor of the food. It also adds nutrients. When sprouted, wheat berries are also equally nutritious as the unsprouted ones. The calories in one-fourth cup of wheat berries (which is equivalent to 50 g) is approximately 163.5. In the table below, you will find the nutritional information of a single serving of wheat berries.

Nutrient	Nutritional Value
Carbohydrates	35.5 g
Proteins	6.5 g
Fat	1 g
Dietary fiber	6 g
Potassium	164 mg
Magnesium	54 mg
Sodium	1 g
Niacin	2 mg
Folate	6 mcg
Selenium	8 mcg

Health Benefits of Wheat Berries

Including wheat berries in the diet will help reap a number of benefits for the overall functioning of the body. You can include wheat berries in salads, sauteed vegetables, and also as morning cereal. Cooked wheat berries, topped with non-fat milk, sweetener and fruit makes a nutritious and a stomach filling breakfast option. Germinated berries, with their tender sprouts also make an excellent addition in sandwiches and soups. Here are some of the advantages of including wheat berries.

• Being a rich source of dietary fiber and carbohydrates, this grain promotes digestive health and also encourages proper bowel movement. Due to soluble and non soluble fiber in the wheat berries, it adds bulk to the stool, facilitating easy elimination from the body. Weight management is also one of the advantages of this whole wheat kernel.
• Wheat berries are safe for consumption by diabetics, which aids in the management of blood glucose. Unrefined carbohydrates are easily digested and assimilated in the body, thereby keeping a check on the blood sugar levels.
• Phytoestrogens or plant estrogen are replete in the wheat berries, that may help lower the risk of developing cancer. This component controls the unhealthy growth of cells, which may lead to cancer.
• Micronutrients like manganese, copper, phosphorus etc. present in the grain also play a significant role in maintaining the health of the body. Manganese is required for the proper formation of bones and metabolism of carbohydrates and proteins. Phosphorus and copper are required for the formation of DNA and RNA, blood cells and connective tissues. These minerals also promote the functioning and health of cardiovascular, immune and nervous systems.
• Selenium and magnesium help in maintaining the health of the thyroid gland and also strengthen the immune system. Both the nutrients trigger the production of white blood cells in the body, which acts as a protective shield against a number of infections and diseases.

Adding wheat berries, sprouted or cooked, to salads or any other food will pep up the nutritional value, and also add a zing to the taste. However, people who suffer from gluten allergy are advised to consult their health care provider before consuming wheat or any of its products.