Whole Wheat Grain

How to cook wheat berries: To cook wheat berries, simmer 1 cup wheat berries to 4 cups water for around an hour or so. You can also pre-soak the berries overnight which will reduce the cooking time by around 20 minutes. They are cooked and ready to eat when they are tender. You can then use this mixture as either a replacement to rice or you can gently heat it through with some soya milk for a breakfast porridge.

Bulgur Wheat: Bulgur wheat makes a good cereal and side dish and is - as such - considered a whole grain, although around 3% of the bran may be removed during processing. Bulgur is made by cooking the whole wheat kernel, removing some of the bran and cracking the remaining kernel into small pieces. Bulgur wheat is also a main ingredient in tabbouleh salad and kibbeh.

Bulgur comes in different grind sizes - fine grind is usually used as a breakfast cereal - medium grind for salads, stews, soups and vegan burgers - course grind is usually used for stuffings, vegan tacos and casseroles.

How to cook bulgur: Soak the bulgur for a chewier texture and use one part bulgur to two parts water and simmer for around ten minutes.

Durum Wheat: Durum wheat is a type of wheat which has a high protein content and the flour has a yellow colour. It is usually used to make pasta. Durum flour is not a whole grain flour as the germ and bran have been removed. Whole durum flour is considered a whole grain flour because it is made from the bran, the germ and the endosperm. Look out for 100% durum wheat on the ingredients list.

You can buy wholewheat flour, whole wheat berries, wheat flakes and whole wheat bulgur from supermarkets and health food stores.


Nutrition: 100% wholewheat (flour) is a very good source of manganese which helps the body to utilise other dietary nutrients and also helps to maintain normal blood sugar levels which will make you feel less hungry. Manganese also helps with thyroid gland health and helps to protect the bodies' cells from free radical damage, thereby helping to prevent cancer.

Whole wheat is also a very good source of niacin (vitamin B3) which helps to lower cholesterol levels and stabilises the blood sugar levels in your body. B3 also helps the body to process fats.

Whole wheat provides a good amount of fibre which helps to keep you regular, thereby helping to prevent bowel cancer and associated diseases. Fibre also helps to maintain normal blood sugar levels.

Whole wheat is also a good source of pantothenic acid (vitamin B5) which helps to turn carbs into useable energy and also plays a part in the health of the adrenal glands.

Wheat flour, whole-grain

Refuse: 0%  
NDB No: 20080 (Nutrient values and weights are for edible portion)

Nutrient	Units	1.00 X 1 cup ------- 120g
Proximates
Water	g	12.32
Energy	kcal	407
Energy	kJ	1702
Protein	g	16.44
Total lipid (fat)	g	2.24
Ash	g	1.92
Carbohydrate, by difference	g	87.08
Fiber, total dietary	g	14.6
Sugars, total	g	0.49
Minerals
Calcium, Ca	mg	41
Iron, Fe	mg	4.66
Magnesium, Mg	mg	166
Phosphorus, P	mg	415
Potassium, K	mg	486
Sodium, Na	mg	6
Zinc, Zn	mg	3.52
Copper, Cu	mg	0.458
Manganese, Mn	mg	4.559
Selenium, Se	mcg	84.8
Vitamins
Vitamin C, total ascorbic acid	mg	0.0
Thiamin	mg	0.536
Riboflavin	mg	0.258
Niacin	mg	7.638
Pantothenic acid	mg	1.210
Vitamin B-6	mg	0.409
Folate, total	mcg	53
Folic acid	mcg	0
Folate, food	mcg	53
Folate, DFE	mcg_DFE	53
Choline, total	mg	37.4
Betaine	mg	87.4
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	6
Carotene, alpha	mcg	0
Cryptoxanthin, beta	mcg	0
Vitamin A, IU	IU	11
Lycopene	mcg	0
Lutein + zeaxanthin	mcg	264
Vitamin E (alpha-tocopherol)	mg	0.98
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	0.386
4:0	g	0.000
6:0	g	0.000
8:0	g	0.022
10:0	g	0.000
12:0	g	0.000
14:0	g	0.004
16:0	g	0.325
18:0	g	0.018
Fatty acids, total monounsaturated	g	0.278
16:1 undifferentiated	g	0.016
18:1 undifferentiated	g	0.263
20:1	g	0.000
22:1 undifferentiated	g	0.000
Fatty acids, total polyunsaturated	g	0.935
18:2 undifferentiated	g	0.886
18:3 undifferentiated	g	0.046
18:4	g	0.000
20:4 undifferentiated	g	0.002
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
Amino acids
Tryptophan	g	0.254
Threonine	g	0.474
Isoleucine	g	0.610
Leucine	g	1.111
Lysine	g	0.454
Methionine	g	0.254
Cystine	g	0.380
Phenylalanine	g	0.775
Tyrosine	g	0.480
Valine	g	0.742
Arginine	g	0.770
Histidine	g	0.380
Alanine	g	0.584
Aspartic acid	g	0.844
Glutamic acid	g	5.190
Glycine	g	0.662
Proline	g	1.706
Serine	g	0.775
Other
Alcohol, ethyl	g	0.0
Caffeine	mg	0
Theobromine	mg	0

USDA National Nutrient Database for Standard Reference, Release 22 (2009)

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