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)

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