What are Wheat Berries? – Nutrition Facts and Health Benefits

what are wheat berries

Wheat berries are the best form of wheat kernels. With a nutty and sweet taste, wheat berries are loaded with a wide range of brim and nutrition. Wheat berries are unprocessed kernels which are similar to beret and are nutritive whole grain. So, what are wheat berries? Here is an article with all you need to know about wheat berries, how to cook them, and their nutritional benefits. 

Wheat berries are one of the most commonly consumed grains in the USA. They are kernels of whole grains with the husk removed. Moreover, they are the original source of all the wheat products. 

What are Wheat Berries?

Wheat berries refer to the edible part present in the wheat kernel. Other parts include the bran, wheat germ, and the endosperm before the wheat undergoes any type of processing.

Wheat berries are loaded with vitamins, magnesium, iodide, zinc, arsenic, manganese, copper, and mineral salts. They offer various health benefits against different chronic diseases like respiratory inflammations, heart disease, skin conditions, and gastrointestinal dysfunction. It also plays an essential role in reducing symptoms of diseases like cancer, obesity, anemia, and gallbladder stone disease. 

Wheat berries have a slightly nutty and sweet flavor, which makes them suitable for both savory and sweet dishes. Wheat berries can easily absorb flavors from any sauce or dressing. 

Varieties of Wheat Berries

Now that you know what wheat berries are let’s have a loot at different varieties of wheat berries. Some of the popular varieties include soft white wheat berries, soft red wheat berries, hard red wheat berries, and hard white wheat berries. 

The harder varieties of wheat berries contain more starch and protein as compared to the softer varieties. You can use the varieties interchangeably in different recipes that need whole wheat berries. The flour produced from the softer varieties of wheat is more suitable for cakes and pastries.

How to Cook Wheat Berries?

Wheat berries are hard, which makes them difficult to cook. In order to cook the wheat berries easily, all you need to do is cover them with a lot of water, boil them and then simmer the wheat berries in a covered pot for around an hour. Or simmer in the pot until they soften. 

You can also use a pressure cooker or crockpot for cooking wheat berries. For cooking them quickly, soak the wheat berries in water overnight first. 

You can use cooked wheat berries in salads, soups, and side dishes. Moreover, you can also use them as a base for stir-fry. In case you have a mill at home, you can use the berries to make wheat flour. 

Nutritional Benefits of Wheat Berries

All the nutrients remain in the wheat berries. They are loaded with iron, protein, fiber, vitamin E, and magnesium. In addition to this, they are low in fat and calories. Their nutritional profile provides them with a wide range of nutritional benefits of wheat berries. 

Around one cup cooked serving of wheat berries contain the below-mentioned nutrients. 

  • Calories – 160
  • Fat – 1g
  • Protein – 8g
  • Fiber – 20% of the daily allowance

The best thing about wheat berries is that they do not contain gluten. However, they are not a rich choice for people with celiac disease or someone with gluten intolerance. 

Health Benefits of Wheat Berries

Below mentioned are some of the potential health benefits of wheat berries. 

Promotes Weight Loss

A low-fat and high-protein diet helps obese patients to lose weight faster. Moreover, it helps in controlling insulin and cholesterol levels. A low-carb dish also helps in burning fat while enhancing the metabolic condition. 

Wheat berries are remarkably low in carbohydrates and calories. They are loaded with protein, which helps in increasing flexibility and strength. The wide range of nutrients present in wheat berries helps obese patients to lose weight. 

So we can say that a low- fat diet with a wide range of macronutrients like protein, omega-3, and fiber is highly beneficial to lose weight, which makes wheat berries an ideal choice. 

Lower Blood Pressure

Wheat berries contain anti-inflammatory properties and are rich in antioxidants, which can help in preventing and treating hypertension. 

The phenolic compound capacity and antioxidants present in wheat berries, including omega-3 fatty acids, can help in reducing the levels of high blood pressure in your adults (Source). 

Intake of sufficient amounts of omega-3 fatty acids is good to lower the blood pressure levels. High amounts of omega-3 fatty acids can also help promote a healthy heart. Moreover, it is also beneficial to prevent metabolic disease, hypertension, and induced cardiovascular diseases in adults. 

The intake of wheat berries on a daily basis is the best way to control the blood pressure levels, which in turn helps in managing a healthy heart.

Reduces Blood Allergies

Food allergies are associated with different kinds of nutrients that your guts can easily digest. Gut bacteria or gut flora is a group of microorganisms that can help in proper secretion and absorption of nutrients. 

Consuming nutritious foods loaded with protein and fiber can help in promoting the healthy growth of good bacteria in our body.

Gut bacteria respond to the food rich in high fiber by releasing a healthy fatty acid to our immune system. It directly impacts the allergic responses in our body. It helps in suppressing severe allergic reactions. Moreover, it encourages the proper development of good gut bacterias in the body. 

Helps in Pregnancy

Wheat berries are loaded with magnesium, and it also contains some amounts of calcium, which helps in relieving the issues associated with pregnancy. 

It also helps breastfeeding mothers as a lack of magnesium can cause loss of appetite and lead to fatigue and nausea in mothers. Moreover, it leads to preeclampsia and poor growth in newborn babies.

Consuming magnesium through nutrient-dense foods like wheat berry provides a better chance for reducing pregnancy-related issues. Since wheat berries are also rich in vitamins, minerals, and calcium, they regulate normal muscle growth.

Adding magnesium-rich foods like wheat berries is the best way to deal with pregnancy-related issues like insomnia, weakness, and abnormal fetus growth. 

Helps in Treating Diabetes

One of the most effective methods to treat type 1 and type 2 diabetes is to add nutrients rich foods to the diet. Foods loaded with magnesium, omega-3 fatty acids, and fiber can help in reducing insulin resistance and blood sugar levels. 

The main causes of diabetes are inadequate insulin production and high blood glucose levels in the body. Wheat berries are a rich source of dietary fibers that supports good metabolism and helps in controlling the production of insulin and controlling blood sugar levels. 

In short, we can say that wheat berries are a great choice for reducing excessive blood sugar levels. 

Anti-Cancer Properties

Now you know what are wheat berries, but do you know that they have cancer properties? Yes, you read it right. Anti-carcinogenic properties are one of the most notable benefits of wheat berries. 

Wheat berries and offer amazing nutritional value. They are loaded with magnesium, omega-3 fatty acids, calcium, and fiber. 

A study presents evidence that incorporating high-fiber foods in the diet help in lowering the risk of developing breast cancer (Source). Wheat berries also contain calcium, which helps in reducing the risk of ovarian cancer in women. 

Mineral and antioxidant strength of wheat berries offer amazing anti-cancer properties. It helps in reducing the risk of different types of cancer, including ovarian, breast, colon, and prostate cancer. 

Prevents Gallstones

Gallstone is a common issue in the digestive system, which is characterized by stone-like deposits in the gallbladder. The blockage can cause chronic pain in the abdomen region and can also lead to symptoms like back pain and nausea. 

Wheat berries are a rich source of fiber, which can immediately help in reducing the severe effects of gallstones. Various factors, such as lack of exercise, unhealthy eating habits, and aerated drinks, can lead to the issue of gallstones. It might be due to a low-fiber diet. 

What berries are loaded with fibers which help in regulating a healthy digestive system? Moreover, fiber is also an amazing cure for constipation, diarrhea, and other types of bowel disease. Therefore, it is essential to treat gallstones.

Decreases Inflammation

 Wheat berries are loaded with betaine, which is a strong amino acid. It helps our body in fighting diseases, improving body composition, and also promotes the natural gain of muscles in our body. Along with these benefits, betaine is also effective in fighting inflammation. 

Inflammation is one of the major causes of chronic illnesses like cancer, cognitive disorders, heart disease, and gastrointestinal diseases. 

Betaine is highly beneficial to reduce inflammatory markers in the body. Moreover, it also helps in preventing high cholesterol, cardiovascular disease, cancer, and hypertension. 

Reduces Asthma

Vitamin D and magnesium present in wheat berries help in reducing the negative effects of asthma. It also helps in strengthening the immune system of our lungs to fight infections and inflammation. 

Wheat berries contain magnesium, which helps in preventing the development of asthma. It is also possible that vitamin D present in wheat berries can also help in preventing and treating asthma in adults and children. 

Wheat berries contain both vitamin D and magnesium, and both of these nutrients can help in reducing the symptoms of asthma. 

Reduces Risk of Cardiovascular Disease

Many factors cause cardiovascular diseases. These factors include genetic facts, nutrient deficiency, pollution, and high-fat diets. 

Vitamin B provides impressive health-promoting benefits that help in reducing cardiovascular diseases caused by air pollution. Various harmful toxins and chemicals, when ingested, can cause blocked arteries and increases inflammation. They might also trigger the myocardial infarction of our cardiovascular system. 

Vitamin B helps in reducing the inflammatory markers of cardiovascular diseases induced by air pollution. Vitamin D and folic acids can help in fighting inflammatory markers, which cause a stroke or heart attack.  

Loaded with Plant Lignans

Plant-based lignans are phytoestrogens that get activated by the intestinal bacteria present in the body. It is popularly known for its anti-cancer, cholesterol-lowering, and anti-inflammatory properties. 

There is no magical food that can provide protection against chronic diseases like metabolic syndrome, cancer, and heart disease. However, there are certain nutrients and foods that can slow down the proliferation of free radical damage and inflammatory cells. 

Wheat berries contain plant lignans, which play an essential role in resisting the formation and mobilization of cancer cells in the body. Moreover, it also reduces the chances of forming precancerous cellular change, which might cause 

Where to Buy Wheat Berries

What are wheat berries? Now, you know the answer to the question. Now you must be thinking where I can find wheat berries? You can buy wheat berries in any natural food or grocery store. You can find them either with beans or rice. You can also find them with various cereal grains. 

In the grocery stores, you might find them alongside whole grains like bulgur or freekeh. If you are unable to find wheat berries offline, you can buy them online. 

Wheat berries are not popular like quinoa or other ancient grains, so they are less expensive as compared to others. 

How to Store Wheat berries

You can store wheat berries in an uncooked form in an airtight container. Make sure to store them in a dark and cold pantry. Or you can also store them in the refrigerator for longer storage. Wheat berries have a dense texture, so it would be better to store them in the freezer. 

Final Words

Now you know what are wheat berries and their health benefits, make sure to include them in your diet. Wheat berries contain everything we need for a healthy diet. It is loaded with vitamins, miners, fiber, and powerful bioactive compounds. These antioxidants have a positive impact on our mind, heart, and overall health. If you find the above-mentioned information helpful, drop a comment. 


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