Wheat, hard red spring


 Category: Cereal Grains & Pasta

 Nutrition Highlights 


 Serving Size

 Calories

633


 Nutrient
% Daily Value*

  Total Fat 3.7 g
5 %

     MUFA 0.6 g

     PUFA 1.5 g

     Saturated Fat 0.6 g
3 %

  Sodium 3.8 mg
0 %

  Protein 30 g
59 %

  Total Carbohydrate 131 g
47 %

     Dietary Fiber 23 g   High
84 %

     Total Sugars 0.8 g

  Water 25 g

  Minerals --
     Calcium 48 mg
4 %

     Potassium 653 mg
14 %

     Zinc 5.3 mg
49 %

     Iron 6.9 mg   High
38 %

     Magnesium 238 mg   High
57 %

     Phosphorus 637 mg   High
51 %

     Copper 0.8 mg   High
87 %

     Manganese 7.8 mg   High
339 %

     Selenium 136 mcg   High
247 %

  Vitamins --
     Vitamin E 1.9 mg   High
13 %

     Vitamin K 3.6 mcg
3 %

     Niacin / B3 11 mg   High
69 %

     Pantothenic acid / B5 1.8 mg   High
36 %

     Vitamin B6 0.6 mg
38 %

     Thiamin / B1 1.0 mg   High
81 %

     Riboflavin / B2 0.2 mg
16 %

     Folate / B9 83 mcg   High
21 %


*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
 Calorie Sources 
  Nutrient Calories kcal (%)
 Carbohydrate 522 (82.5%)
 Protein 118 (18.7%)
 Fat 33 (5.2%)
Total 633 (100%)

 Serving: 1 cup [192g]


 Composition 
  Nutrient Weight g (%)
 Carbohydrate 131 (68.0%)
 Protein 30 (15.4%)
 Water 25 (12.8%)
 Fat 3.7 (1.9%)
 Ash 3.6 (1.9%)
Total 192 (100%)

 Serving: 1 cup [192g]


 Benefits 
  • High in fiber, contains both soluble and insoluble fiber which aids digestion and helps manage blood sugar levels

  • Rich in antioxidants like selenium, manganese, zinc which protect cells from damage and promote overall health

  • Good source of protein and contains all essential amino acids needed by the body

  • Contains B vitamins like thiamin, niacin, folate which are important for energy production and cell function

  • Low in fat and calories, making it a good choice for weight management as part of an overall healthy diet

 Risks 
  • High in carbohydrates and calories if consumed in large quantities. Can spike blood sugar levels in some individuals

  • Contains gluten which can cause digestive issues in individuals with celiac disease or gluten sensitivity

  • Lacks fiber, vitamins, minerals and other nutrients found in whole grains if refined into white flour

  • May contain traces of acrylamide, a potential carcinogen that forms during high-temperature cooking of starchy foods like wheat

  • Storage mites and insects can contaminate wheat and cause allergic reactions in sensitive individuals


 Additional Information 

Wheat, hard red spring, is a nutritious and versatile food product that offers several health benefits. However, it also poses certain risks for individuals with specific dietary needs or health conditions. Let's explore the nutritional aspects, benefits, and risks associated with this particular type of wheat.

Nutritional Benefits:
1. Excellent source of carbohydrates: Hard red spring wheat is primarily composed of carbohydrates, which are the body's main source of energy. Consuming wheat provides a sustained release of energy, making it an ideal staple food.
2. High in dietary fiber: This wheat variety is rich in dietary fiber, which aids in digestion, prevents constipation, and promotes a healthy gut. Adequate fiber intake has also been linked to a reduced risk of heart disease, diabetes, and certain types of cancer.
3. Contains essential vitamins and minerals: Wheat, hard red spring, is a good source of essential vitamins and minerals, including B vitamins (such as thiamin, riboflavin, and niacin), iron, magnesium, and zinc. These nutrients play crucial roles in maintaining overall health and supporting various bodily functions.
4. Provides plant-based protein: Wheat is a valuable source of plant-based protein, making it an important component of vegetarian or vegan diets. Protein is essential for building and repairing tissues, supporting immune function, and producing enzymes and hormones.

Secondary Attributes:
1. Gluten-containing grain: Hard red spring wheat contains gluten, a protein that can cause adverse reactions in individuals with celiac disease, gluten sensitivity, or wheat allergies. These individuals must avoid consuming wheat or opt for gluten-free alternatives.
2. Potential allergen: Wheat is one of the top eight allergenic foods, and some individuals may experience allergic reactions upon consumption. Symptoms can range from mild digestive discomfort to severe allergic reactions, such as anaphylaxis, in rare cases.
3. High glycemic index: Wheat, especially refined wheat products like white flour, has a high glycemic index (GI). Foods with a high GI can cause rapid spikes in blood sugar levels, which may be unfavorable for individuals with diabetes or those aiming to manage their blood sugar levels.
4. Antinutrients: Like other grains, wheat contains antinutrients, such as phytic acid and lectins. These compounds can interfere with nutrient absorption and digestion. Soaking, fermenting, or sprouting wheat can help reduce the levels of antinutrients and enhance nutrient availability.

In conclusion, wheat, hard red spring, provides several nutritional benefits, including being a rich source of carbohydrates, dietary fiber, essential vitamins, minerals, and plant-based protein. However, it is important to consider the potential risks associated with gluten intolerance, wheat allergies, high glycemic index, and antinutrients. Individuals with specific dietary needs or health conditions should consult with a healthcare professional or registered dietitian to determine the suitability of including wheat in their diet and explore alternative options if necessary.