Wheat – The wonder food
Wheat has come to dominate the grains we eat because it contains large amounts of gluten, a stretchy protein that enables bakers to create satisfying risen breads. It’s almost impossible to make an acceptable risen loaf without at least some wheat mixed in.
Two main varieties of wheat are widely eaten. Durum wheat (Triticumturgidum durum) is made into pasta, while bread wheat (Triticumaestivumvulgare) is used for most other wheat foods.
Bread wheat is described as “hard” or “soft” according to its protein content; as “winter” or “spring” according to when its sown; and as “red” or “white” according to color of the kernels. Hard wheat has more protein, including more gluten, and is used for bread, while soft wheat creates “cake flour” with lower protein.
Facts about the wheat kernel
There are 3 parts to a wheat kernel (sometimes called a wheat berry):
1) The BRAN is the hard outer covering of the wheat kernel, high in fiber & nutrients.
2) The GERM is the nutrient-rich embryo that will sprout and grow into a new wheat plant.
3) The ENDOSPERM is the biggest part (83%), the "insides" of the kernel - mostly starch.
Diets rich in "whole grain" foods and other plant foods low in total fat, saturated fat, and cholesterol may reduce the risk of heart disease and certain cancers.
White flour is made from the endosperm only, not a whole grain
Whole wheat flour combines all 3 parts of the wheat berry a whole grain
The Structure of the wheat grain
Wheat grains are generally oval shaped, although different wheats have grains that range from almost spherical to long, narrow and flattened shapes. The grain is usually between 5 and 9mm in length, weighs between 35 and 50mg
There are several layers of bran. They protect the seed, and by being partly waterproof, ensure that the seed will not start to grow again immediately after harvest. At one end of the grain is the germ; that is the young plant that will grow when the grain is put into the soil and given the right conditions of moisture and warmth. The aim of the miller in making white flour is to obtain the greatest possible amount of the whitish interior of the grain, the endosperm (the grains food supply), with the least possible contamination by bran and germ. Bran is not wanted mainly because of its' colour and texture. Germ is not wanted because of its high fat content which reduces the keeping quality. The wheat grain (or kernal) is divided into several parts.
Inside each cell of the endosperm are found granules of starch and these are surrounded by a clear glassy protein. It is this protein when wetted that causes the stickiness and structure of dough. The wet protein, called gluten, has four very important properties: it swells in water, to hold about twice its own weight in water, it is sticky, it flows when pulled, yet it is also elastic like rubber. It is this curious combination of properties of the protein that makes wheat flour unique amongst the grains and suitable for bread making.
Bread is made by mixing flour, water, salt and yeast and keeping the dough warm for a few hours so that the yeast may ferment and the dough "rise". Once the dough has risen it is baked. In the oven the dough gets hot and the starch granules start to swell and take up water that they steal from the protein. The granules swell until they touch and stick together making another continuous structure. Bread is unique in having these two structures of protein and starch; most baked goods have only a starch structure (sponge cake) or only a protein structure (cracker biscuits).
Health benefits of whole wheat
Since wheat is by far the most common grain used in breads, pastas and other grain foods, it has become a staple diet in many countries. The benefits of consuming wheat are well documented apart from IT being a versatile food which can be cooked in various forms.
Wheat has numerous health benefits, the most important being the ability to reduce stroke risk by 30-36%, type 2 diabetes risk by 21-30% and heart disease risk by 25-28%. Wheat also helps in better weight maintenance and results in sustaining healthier blood pressure levels.
The wonder food also offers reduced risk of asthma and reduction of inflammatory disease risk, making it a key element to include in our daily diets.
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