Wheat berry is a grain that includes the entire wheat kernel except the hull. This grain has a reddish brown or tan color and can be milled or boiled. Wheat berry can be used in salads, baked goods and as a side dish.
Just like most grains, wheat berry is very nutritious. Since wheat berry is not processed, it retains its nutritional value including fiber. And if you’re curious about the health and nutritional benefits of this grain, check out our list below:
1. Low in Calories
Wheat berry is incredibly low in calories, making it a great alternative to processed grains among dieters. A ¼ cup serving of wheat berries contains 139 calories. Wheat berries expand when you cook them so a ¼ cup of the grain will go a long way. The same cup serving is rich in fiber too, making it a satisfying, filling snack.
2. Packed with Complex Carbohydrates
You don’t have to avoid carbs even if you’re trying to lose weight. All you need is to be selective in terms of the kind of carbs you consume. There are two kinds of carbohydrates, simple and complex carbohydrates. Simple carbohydrates, which come from processed foods, give the body a quick boost of energy because it’s fast-burning. Unfortunately, increasing the energy level comes at a cost: it can cause a spike on your glucose level. When your glucose level plummets, you experience intense cravings.
On the other hand, complex carbs are slow-burning. This type of carbs makes you feel fuller for longer so the glucose level remains stable. Consuming complex carbs won’t cause excessive cravings or overeating. Wheat berry is made with complex carbohydrates. Regular consumption of wheat berries helps stabilize the blood sugar level.
3. Loaded with Protein and Healthy Fats
Protein and healthy fats are instrumental in keeping the body lean and healthy. A ¼ cup serving of wheat berries yields about 4.5 grams of protein and less than a gram of fat. Combining wheat berries with other proteins make for a satisfying, low-calorie meal. The fat content of wheat berry comes from the germ of the seed. This plant-based fat is healthy because it regulates the cholesterol level in the blood. The healthy fats from wheat berry eliminate fat plaques that accumulate in the arterial wall. Regular consumption of wheat berry can decrease the risk of cardiovascular disease significantly.
4. Packed with Essential Nutrients
Did you know that wheat berries are a rich source of vitamins and minerals? A ¼ cup serving of wheat berries contains 53 milligrams of magnesium. This nutrient helps lower blood pressure and reduces the risk of type 2 diabetes! The same-size serving also yields 164 milligrams of potassium, vitamin E, and vitamin B.
On its own, wheat berry is a nutritious, tasty grain. But combine it with fresh fruits and veggies and the grain become even more delicious! From salads to bread, sautéed veggies to holiday stuffing, you can add wheat berry to your favorite dishes and give your meals more depth and a nutritious punch!