Why You Should Eat Whole Wheat
Whole wheat is a great source of fiber and therefore helps with all of the following:
- prevents gallstones
- lowers the risk of developing the Metabolic Syndrome – obesity, high cholesterol, high blood pressure and type 2 diabetes
- keeps you regular
- lowers the risk of breast cancer in women
- helps you feel full sooner and longer, so you eat less!
There are also many other nutrients that are found in whole wheat that your body uses to keep itself healthy and running properly.
- Whole wheat contains plant lignans that protect against breast and other hormone-dependent cancers as well as heart disease
- The wheat germ contains high amounts of vitamin E that protects cell membranes and brain cells from being damaged
Learn how to cook and prepare whole wheat so that you can better your life.
Nutrition Profile
The following table is the nutritional profile of 1 cup cooked whole wheat courtesy of USDA.
| Nutrient | Units | 1.00 X 1 cup ——- 94g |
|---|---|---|
| Proximates | ||
| Water |
g
|
9.31
|
| Energy |
kcal
|
321
|
| Energy |
kJ
|
1345
|
| Protein |
g
|
10.53
|
| Total lipid (fat) |
g
|
1.88
|
| Ash |
g
|
1.50
|
| Carbohydrate, by difference |
g
|
70.69
|
| Fiber, total dietary |
g
|
8.9
|
| Sugars, total |
g
|
0.39
|
| Minerals | ||
| Calcium, Ca |
mg
|
38
|
| Iron, Fe |
mg
|
3.19
|
| Magnesium, Mg |
mg
|
115
|
| Phosphorus, P |
mg
|
356
|
| Potassium, K |
mg
|
366
|
| Sodium, Na |
mg
|
2
|
| Zinc, Zn |
mg
|
2.50
|
| Copper, Cu |
mg
|
0.431
|
| Manganese, Mn |
mg
|
3.008
|
| Selenium, Se |
mcg
|
66.5
|
| Vitamins | ||
| Vitamin C, total ascorbic acid |
mg
|
0.0
|
| Thiamin |
mg
|
0.376
|
| Riboflavin |
mg
|
0.282
|
| Niacin |
mg
|
4.606
|
| Pantothenic acid |
mg
|
0.860
|
| Vitamin B-6 |
mg
|
0.368
|
| Folate, total |
mcg
|
73
|
| Folic acid |
mcg
|
0
|
| Folate, food |
mcg
|
73
|
| Folate, DFE |
mcg_DFE
|
73
|
| Choline, total |
mg
|
21.7
|
| Vitamin B-12 |
mcg
|
0.00
|
| Vitamin B-12, added |
mcg
|
0.00
|
| Vitamin A, RAE |
mcg_RAE
|
0
|
| Retinol |
mcg
|
0
|
| Carotene, beta |
mcg
|
0
|
| Carotene, alpha |
mcg
|
0
|
| Cryptoxanthin, beta |
mcg
|
0
|
| Vitamin A, IU |
IU
|
0
|
| Lycopene |
mcg
|
0
|
| Lutein + zeaxanthin |
mcg
|
213
|
| Vitamin E (alpha-tocopherol) |
mg
|
1.23
|
| Vitamin E, added |
mg
|
0.00
|
| Vitamin D (D2 + D3) |
mcg
|
0.0
|
| Vitamin D |
IU
|
0
|
| Vitamin K (phylloquinone) |
mcg
|
2.3
|
| Lipids | ||
| Fatty acids, total saturated |
g
|
0.282
|
| 4:0 |
g
|
0.000
|
| 6:0 |
g
|
0.000
|
| 8:0 |
g
|
0.000
|
| 10:0 |
g
|
0.000
|
| 12:0 |
g
|
0.000
|
| 14:0 |
g
|
0.000
|
| 16:0 |
g
|
0.274
|
| 18:0 |
g
|
0.008
|
| Fatty acids, total monounsaturated |
g
|
0.266
|
| 16:1 undifferentiated |
g
|
0.000
|
| 18:1 undifferentiated |
g
|
0.266
|
| 20:1 |
g
|
0.000
|
| 22:1 undifferentiated |
g
|
0.000
|
| Fatty acids, total polyunsaturated |
g
|
0.948
|
| 18:2 undifferentiated |
g
|
0.877
|
| 18:3 undifferentiated |
g
|
0.070
|
| 18:4 |
g
|
0.000
|
| 20:4 undifferentiated |
g
|
0.000
|
| 20:5 n-3 (EPA) |
g
|
0.000
|
| 22:5 n-3 (DPA) |
g
|
0.000
|
| 22:6 n-3 (DHA) |
g
|
0.000
|
| Cholesterol |
mg
|
0
|
| Other | ||
| Alcohol, ethyl |
g
|
0.0
|
| Caffeine |
mg
|
0
|
| Theobromine |
mg
|
0
|
USDA National Nutrient Database for Standard Reference, Release 22 (2009)