By enjoying wheat in its purest form, you can reap all the benefits of this nutritious grain and create surprising recipes.
Nutrition experts say that more than half of your daily energy should come from foods rich in complex carbohydrates, such as whole wheat.
This cereal is a very balanced food with a high proportion of carbohydrates (60%), especially in the form of starch. These carbohydrates are an excellent way to provide the body with energy, as starches have the advantage of being digested slowly, ensuring a constant release of glucose into the blood. This prevents wheat from causing blood sugar spikes and is suitable for diabetics. It is also a great ally for athletes as it provides large amounts of energy in an economical and effective way. The presence of thiamine or vitamin B1 also favors the correct absorption of glucose.
Wheat is also one of the grains richest in protein (11.7%), among which gluten stands out, without whose unique properties it would not be possible to produce the delicious and fluffy fermented breads that this grain usually produces. The same gluten gives pasta its elasticity and texture, but it is also what celiacs cannot tolerate because they lack the enzyme that allows absorption and are therefore forced to avoid it.
Compared to other grains, wheat contains very little fat (2%).
Whole wheat is therefore a good source of vitamins E, B1, B2, B3 and B6, which not only support the metabolism of wheat's own nutrients, but also contribute to good health of the nervous system and intellectual functions.
On the other hand, its richness in selenium (70.7 µg/100 g) makes it an antioxidant food that protects against the undesirable effects of free radicals. The same trace element is linked to the health of the heart and reproductive organs.
Wheat also contains significant amounts of magnesium (147 mg/100 g), phosphorus (406 mg), manganese (3.8 mg) and copper (0.38 mg), while its sodium content (8 mg) is very low, which makes this allows to be included in the diet of hypertensive patients and people with kidney disease.
Like most whole grains, wheat provides a significant amount of fiber in the diet and also contains phytoestrogens such as lignans, which help relieve menopausal symptoms due to their hormone-regulating effects.
An exquisite grain
To cook soft wheat, three measures of water are needed for one measure of wheat. It is important to use a stainless steel pot with a thick bottom and a tight-fitting lid.
Painting the bottom with oil prevents the cereal from sticking once it has absorbed all the water.
The grains need to be soaked for about 10 to 12 hours. After this time they are drained and added to the pot with the water and a splash of oil to speed up the dextrination of the starch. Cover the container and place over high heat until boiling. At this moment, reduce the heat and let it cook until the water is absorbed.
The longer it is cooked, the more tender it is, but you have to be careful that it doesn't lose its delicate, chewy consistency.
A more convenient and modern option is to use pre-cooked wheat, which cooks in minutes and does not require pre-soaking. They can be used in the preparation of vegetable fillings, soups, stews, paellas or even as an ingredient in the preparation of croquettes. It has an intense flavor and can be combined with walnuts or pine nuts, mushrooms and almost all vegetables, especially tomatoes, onions, carrots, black olives and peppers.
Santi Avalos (chef)