The nutritional value of wheat
Release time : 02/22/2026 09:30:05
Wheat is a rich source of nutrients, with its main components being carbohydrates, starch, protein, amino acids and B vitamins. The carbohydrates in wheat account for 75% of the total content, while protein accounts for 10%, which is an important source of energy and plant proteins.
Wheat's nutritional value is one of the staple foods in northern China.
People in the north like to eat noodles, and wheat is the main ingredient for their favorite noodle dishes. The nutritional value of wheat is very rich, although it doesn't look impressive, but its inner part is very rich.
Now, let's take a look at the nutritional value of wheat. The main components of wheat are carbohydrates, starch, protein, amino acids, and B vitamins. Its nutritional value is very high, with about 75% of its carbohydrates. Protein accounts for about 10%, making it an important source of calories and plant proteins.
Apart from being nutritious, wheat is also used as a medicine for people.
Its medicinal functions are mainly four: nourishing the heart, benefiting the kidney, promoting blood circulation, and strengthening the spleen.
And there are also four other uses: relieving irritability, stopping bleeding, promoting urination, and moistening the lungs.
Breads and pastries, especially whole-grain bread, are anti-depressant foods. They have certain effects on relieving mental stress, tension, and fatigue.
Eating whole grain foods can lower the level of estrogen in the blood, thereby preventing breast cancer.
For postmenopausal women, consuming unprocessed wheat can alleviate symptoms of menopause.
Wheat flour (flour) has the effects of nourishing the skin, rejuvenating, and removing wrinkles.
Insoluble dietary fibers in wheat can prevent constipation and cancer.
Wheat is the main ingredient for bread, and people in northern China love to eat wheat-based foods. Due to different tastes, people have created various delicious dishes using wheat.
Below, Mawang Dictionary will introduce several household recipes involving wheat! Corn Wheat Soy Milk Main ingredients: soybeans (50g), corn (1 stalk), wheat (30g), rock sugar (20g) Method: 1. Prepare the materials, wash and peel the corn, and prepare the other ingredients as needed.
2. Soak the soybeans thoroughly and let them soak overnight, and wash the wheat and soak for 2 hours in advance.
3. Wash the prepared materials with water and place them along with corn kernels into a food processor.
4. Add an appropriate amount of water and stir until it becomes a corn-wheat soy milk.
5. Use a sieve to remove the foam, add sugar and stir continuously while cooking until it boils. Then switch to medium heat and continue to cook for about 3 minutes.
6. It is best to drink the hot soy milk immediately after boiling, and if there is leftover, it can be refrigerated. However, when reheating, it must be boiled again.
Efficacy: Soy milk made from wheat and corn has the effect of benefiting qi and clearing heat, and it is also very effective in helping to regulate excessive sweating in children.
Red Rice Sweet Potato and Wheat Porridge Ingredients: 100g Red Rice, an appropriate amount of Wheat, an appropriate amount of Peanuts, and an appropriate amount of Sweet Potato. Preparation method: 1. Soak the wheat, peanuts, and red rice for more than half an hour, then drain and set aside.
2. Then pour the mixture into a pressure cooker.
3. Then add the cut chunks of sweet potato and pour in about half a pot of water.
4. Boil on high heat for about half an hour, then switch to low heat and simmer for another 10 minutes before turning off the stove.
5. Once the steam has escaped from the pressure cooker, open the lid and you're ready to eat.
Tip: This porridge is particularly suitable to eat after eating too many greasy foods, whether as breakfast or main dish.
Ingredients for Five-Fingered Herb and Wheat Soup: 30g Five-Fingered Herb, 3 chicken gizzards, 1 piece of pig's tongue (or pancreas), 100g Chinese yam, 100g wheat flour, 20g Ophiopogon japonicus, 10g Poria cocos, 30g red dates, and 1 small piece of ginger. Method: 1. Prepare all the ingredients and set aside the soup base materials.
2. Clean the chicken shell, remove the skin and chop it into pieces. Clean the pork pancreas (pancreas of pig) and remove the white fat, then chop it into pieces.
3. Soak the finger-like hairy toad in clean water for about 10 minutes.
4. Wash the wheat, cloud gourd, and oat groats with clean water, then soak them in water for 10 minutes.
5. Wash the red dates and remove the cores.
6. Boil water in a pot, add chicken carcass and pig pancreas (pancreas) to boil and decoct for a while, so that the blood is expelled.
7. Remove the chicken carcass and pork lateral lobe (pancreas) after blanching, rinse them with clean water to remove any remaining debris, then place them in a strainer to drain off any excess moisture.
8. Peel the yam and cut it into pieces, peel the ginger, and smack it with a chopstick.
9. Pour all the ingredients into a porcelain pot, add an appropriate amount of water, plug in the power supply, and let it cook for 3 hours.
Efficacy: The Wu Zhi Mao Tao wheat soup is a traditional Guangdong hot pot that not only strengthens the spleen and dispels dampness but also stimulates appetite.
It possesses certain health benefits, especially effective in treating conditions such as bronchitis, Qi deficiency, loss of appetite, anemia, stomach pain, chronic gastritis, and postpartum lactational insufficiency.
Wheat is a staple food for the people in the north, because wheat flour can make various delicious noodles and breads.
For wheat, not everyone is suitable to eat it, there is a group of people who should avoid eating it.
Next, let's take a look at which groups are suitable for consuming wheat. Wheat is generally safe for most people to consume.
Traditional Chinese Medicine believes that wheat, with its sweet taste and cool nature, enters the heart, spleen, and kidney meridians. It is effective in nourishing the heart, benefiting the kidneys, eliminating heat, quenching thirst, and has been used to treat women's emotional disorders such as neurasthenia, feverishness, diabetes, diarrhea, carbuncles, external bleeding, and burns.
Compared with rice protein, wheat protein is lower in biovalence, but lacks lysine and has higher vitamin B1 and mineral contents.
Therefore, wheat is particularly suitable for consumption by individuals suffering from insomnia and frequent dreams due to a deficiency of blood essence, palpitations and restlessness, frequent yawning, and emotional states such as sadness and crying out. It is also appropriate for use during menopause when breastfeeding.
Patients suffering from both foot edema and peripheral neuropathy are advised to consume wheat.
Individuals who exhibit symptoms of weakness, spontaneous sweating, and night sweats due to excessive perspiration should consume bupleurum.
Since wheat is rich in unsaturated fatty acids, B vitamins and vitamin E which can prevent premature labor and uterine scarring, it is also safe for pregnant women to eat.
For expectant mothers, consuming an appropriate amount of wheat is also a viable option.
Feeding babies appropriate amounts of wheat flour products, such as noodles and steamed buns, is also acceptable. However, it is important to monitor for gluten allergy symptoms when introducing these foods to babies at the beginning.
Wheat gluten protein may cause allergic reactions in a small number of people, such as abdominal bloating, chronic diarrhea, vomiting and constipation.
Therefore, the occurrence of an allergic reaction should prompt a timely decrease in food intake.
Each type of wheat has its own characteristics and nutritional value. Different ingredients have different cooking methods, so their eating habits are also different.
Wheat, as one of the favorite ingredients in the north, is also needed to understand some dietary guidelines when making delicious foods with wheat.
So what are the dietary guidelines for wheat? The methods of consuming wheat are diverse, and in China, it is primarily consumed by steaming, boiling, grilling, or frying. In Western Europe and the United States, it is mainly used to make bread, and it is best eaten with rice.
All flour foods are derived from wheat, and wheat flour made from it can be divided into refined flour and whole wheat flour.
Usually, people are eating refined flour.
Plain flour is white and is made from the endosperm of wheat.
Although it looks and tastes good, the other parts have been removed, and the nutrients are gone.
In fact, some nutrients, especially Vitamin B, are found in bran. If one only eats refined flour as the staple food for a long time, he will develop rickets.
Wholegrain flour is produced by grinding whole wheat, which has a light brown color and maintains good nutritional content.
So, you should eat whole grains.
Even if you eat flour-based foods such as steamed buns, it is advisable to choose ones that are not overly white.
Moreover, there is an old folk saying that "grains for wheat should be eaten after three months, rice for rice should be eaten fresh." This indicates that the quality of flour stored a bit longer is better than freshly ground.
For bread made with wheat, it is not advisable to eat it immediately after it comes out of the oven because it is still fermenting. Otherwise, it can easily cause gastrointestinal problems. It's best to leave the deliciously aromatic bread on the table for two hours before eating.
Individuals with poor gastrointestinal health should avoid consuming excessive amounts of bread, as yeast in bread is digested and can easily lead to stomach acid production.
Can pregnant women eat wheat? It is safe for pregnant women to consume wheat.
Since pregnant women are a very special group, their diet not only affects their own health but also affects the normal development of the fetus in the womb. Therefore, it is particularly important to pay attention to their diet.
The main components of wheat are carbohydrates, fat, protein, crude fiber, calcium, phosphorus, potassium, vitamin B1, vitamin B2 and niacin among other components, and also a component of urate.
In addition, wheat germ is rich in dietary fiber and vitamin E. It also contains small amounts of arginine, amylase, sterols, lecithin and proteinase.
Because of the differences in variety and environmental conditions, there are great differences in nutritional components.
From the content of proteins, the grains from a continental dry climate are hard and transparent. They contain high protein content of 14-20% and strong gluten with elasticity.
Traditional Chinese Medicine holds that wheat is sweet in taste, cool in nature, and enters the Heart, Spleen, and Kidney meridians. It nourishes the heart, benefits the kidney, eliminates heat, quenches thirst, and is primarily used to treat women with mood disturbances, feverishness, diabetes, diarrhea, carbuncles, external bleeding, and burns.
Wheat germ is also a good choice for pregnant women, which is rich in unsaturated fatty acids, vitamin B complex and vitamin E. It can prevent premature birth and miscarriage, and delay the formation of stretch marks.
Therefore, consuming wheat for pregnant women is beneficial.
Pregnant women should be cautious when consuming wheat flour, as gluten proteins in it may cause some adverse reactions in a minority of pregnant women, such as abdominal bloating, chronic diarrhea, vomiting, constipation, etc. If any pregnant woman experiences these symptoms, they should minimize their intake.
*The medical content involved in this text is for reference only.
In the event of discomfort, it is recommended to seek medical attention immediately. The diagnosis and treatment should be based on a clinical examination performed by a physician in person.