Wheat grains (wheat, whole grain, organic?)

Wheat ( Triticum) is a whole grain and is therefore a whole grain product. The grain is therefore rich in fiber, which stimulates digestion. Wheat grains are available raw, organic and biodynamic and can be prepared in a similar way to whole grain rice.

Using wheat grains in the kitchen:

Wheat has a variety of uses in the kitchen. It is one of the grains that contain gluten. Wheat grains are mainly known in pre-processed form, e.g. as whole wheat flour, white wheat flour, wheat bran, wheat germ, semolina or as pre-cooked (pre-cooked) Ebly wheat grains. It is best to use untreated wheat grains (organic) and process them yourself. This way you can preserve a variety of ingredients and increase the health value of the dish thanks to whole grains.

You can eat fresh wheat grains raw in small quantities. In this form, the whole grain serves primarily as fiber. The cell walls of the wheat grain are difficult to break down by the digestive juices. Soaking makes digestion easier. You can enjoy raw wheat together with fruit as a healthy, wholesome breakfast that keeps you full for a long time. For this purpose, the raw grains should be organic and capable of germinating: This means they are truly raw food quality.

When cooked, whole grain wheat can be used as a side dish, similar to whole grain rice. Cooked wheat also tastes good in a stir-fry with vegetables, as a risotto, made into patties (pancakes) or, when cooled, prepared as a salad.

Grain salads or soups can also be excellently supplemented with sprouted wheat grains (raw). Wheat flour is used to make the protein-rich, plant-based meat substitute seitan. You can find many wheat grain recipes on the internet.

Vegan recipe for wheat soup (whole grain) with savoy cabbage:

Ingredients (for 4 people): 2 shallots, 1 clove of garlic, 1 tbsp refined rapeseed oil, 200 g wheat kernels (organic, soaked at least overnight), 500 ml vegetable stock, 250 g savoy cabbage leaves, 250 g vegan crème fraîche (or vegan sour cream), 1 tbsp thyme, 1 pinch of saffron threads, salt,pepper.

Preparation : Drain the soaking water from the wheat kernels and rinse the kernels. Peel the shallots and garlic, chop finely and fry in oil until translucent. Add the wheat and fry briefly. Next, stir in the vegetable stock and cook the whole thing covered over a low heat for approx. 50 minutes until soft. If necessary, extend the cooking time and add a little more water. While the wheat is cooking, wash the savoy cabbage. Cut out the thick ribs and cut the leaves into fine strips. Stir the savoy cabbage strips, thyme and saffron into the soup and bring to the boil. Cook for another 10 minutes over a medium heat. Add the crème fraîche and mix well. Season the soup with salt and pepper before serving.

Vegan recipe for wheat and vegetable risotto:

Ingredients (for 4 people): 250 g organic wheat grains (soaked overnight in 1 L of water ; water drained; grains rinsed), 600 ml vegetable stock, 2 onions, 150 g parsley root, 150 g carrots, 150 g green beans, 150 g leek, ground coriander seeds, 2-3 sprigs of fresh marjoram, 40 g vegan hard cheese (alternatively 1-2 tbsp yeast flakes), 2 tbsp vegan margarine, sea salt.

Preparation : Boil the wheat grains in the broth and simmer covered for about 1 hour. Peel and finely chop the onions, wash, peel and chop the parsley roots and carrots and add them to the pot about 15 to 10 minutes before the wheat is finished cooking. A little later, add the 1-2 cm long pieces of beans and finally the chopped leek and finish cooking. You can tell that the wheat is cooked when some of the wheat grains burst. Now you can add coriander, pepper, chopped marjoram and season with a little sea salt, vegan margarine and hard cheese.

Tea made from wheat grains:

Wheat tea is said to have a calming effect, so it is wonderful to drink before going to sleep or throughout the day.

Preparation: Boil 2 tablespoons of wheat grains in 500 ml of water for 10-15 minutes. Once the brew has cooled down a bit, you can drink it.

Vegan recipes with wheat grains can be found under the note: " Recipes that have the most of this ingredient ".

Shopping - where to buy wheat grains?

In supermarkets such as Coop, Migros, Spar, Rewe and Edeka, wheat is occasionally available as whole grains (whole grain), sometimes even in organic quality (organic quality). However, many of these supermarkets only offer whole wheat grains online. We recommend that you find out more at the respective branch. Shops such as Denner, Volg, Aldi, Lidl or Hofer only sell wheat grains that have been peeled and pre-cooked in steam or pre-cooked (e.g. as Ebly sun wheat / tender wheat or Ricy wheat rice). You can definitely find untreated wheat (raw, organic, whole grain) in health food stores, organic shops, organic supermarkets ( Denn's Biomarkt, Alnatura) and in many online shops. There is also Demeter -certified (biodynamic) sprouted wheat (e.g. from Donath Mühle), which is guaranteed to be germinated and raw.

Preparing or cooking wheat grains yourself:

The whole wheat grains should be washed thoroughly before use. By soaking them in at least twice the amount of water (unsalted), you can shorten the cooking process and save energy. The soaking time for wheat (whole grain) is 10-12 hours, so soaking overnight is ideal. Whole wheat grains are considered to be slow cookers when cooking, as they are boiled in 2 to 2.5 times the amount of water for around 30-40 minutes after the soaking time and then left to swell for around 60 minutes. The grains that are ready to eat can be recognized by their noticeably softer, larger and some of the grains have burst open. ¹

Storage:

If stored correctly, wheat grains can be kept for several years. How do you store grains? Store your wheat grains in a dry, cool and airtight place and check the grains regularly for pests. Storing them in the refrigerator is not recommended as it is too cold and too humid. A pantry with a storage temperature of 12 °C is better. After buying the grains, transfer them to a clean, dry and well-sealable container. Turning the wheat grains regularly has a positive effect on their shelf life. ²

Wheat grain ingredients - nutritional values - calories:

What ingredients does wheat have? 100 g of wheat grains (whole grain) consist of 74 g of carbohydrates and have an energy content of 331 kcal. They are very filling with 12 g of fiber and have a low fat content (1.6 g). The 10 g of protein contained in whole wheat grains can be compared with the content in sorghum and barley groats. Spelt (14.9 g) and the pseudo-cereal amaranth (14.1 g) are slightly richer in protein. ³

Wheat contains 4.4 mg/100g of manganese, which is 220% of the daily requirement. Oats (4.9 mg/100g) and wholegrain rice (4 mg/100g) contain a similar amount. Wheat germ contains significantly more manganese at 13 mg/100g. ³ The body needs manganese for carbohydrate metabolism, the urea cycle, connective tissue and for the formation of cartilage tissue. ⁴

The phosphorus content of 100 g of wheat grains (and a daily intake of around 2000 kcal) accounts for around 70% of the daily requirement. The content of 493 mg/100g is comparable to quinoa and oats. Wheat bran (1,013 mg/100g) and chia seeds (860 mg/100g) have a high phosphorus content. ³ Phosphorus is an important component of teeth, bones and cell membranes. It also plays an important role in energy production. ^5,6

The 0.45 mg of copper contained in 100 g covers 45% of the daily human requirement. Hulled barley and chestnuts have a comparable amount. The content is significantly higher in sesame (4.1 mg/100g) and sunflower seeds (1.8 mg/100g). Buckwheat also has more than twice as much of this trace element at 1.1 mg/100g. ³ Copper is involved in the formation of connective tissue, pigments and hemoglobin and acts as a component of an enzyme in the antioxidant system. Copper deficiency can have a negative impact on atherosclerosis and contribute to high blood pressure. ⁷

The complete ingredients of wheat grains, the coverage of the daily requirement and comparison values with other ingredients can be found in our nutrient tables. In the article Nutrients explained you will get a detailed insight into the topic. CLICK FOR before the text.

Health aspects - effects:

Are wheat grains healthy? The wheat grain has a high protein content, is rich in fiber and has a low fat content. The fiber contained in whole wheat makes the grains very filling. At the same time, they help with digestion and can lower blood fat levels and help with the excretion of cholesterol.

Wheat grains also contain phytic acid, which has both advantages and disadvantages for humans. On the one hand, the acid binds minerals and trace elements in the human body, making them less available (see Reduction of phytic acid by soaking or sprouting). On the other hand, phytic acid has an antioxidant effect and its blood pressure-lowering effect, which is due to a delayed digestion of starch, is increasingly being discussed. ⁸

What is unhealthy about wheat? Through frequent breeding, wheat has been modified over thousands of years so that the grains grow larger, contain significantly more starch, but have less fiber, protein and vitamins. As a whole grain, wheat is not an unhealthy food and is even said to reduce the risk of developing type 2 diabetes when consumed in moderation. ⁹ It is only when the grains are peeled and processed into white flour, separating out the nutrients, that wheat is considered unhealthy and causes blood sugar levels to skyrocket. This does not primarily mean that the wheat grain itself is unhealthy, but rather the heavily processed end products made from it. Wheat is often associated with the issue of weight gain. However, it is not the whole wheat grain that is responsible for the excess kilos, but rather the total calorie intake throughout the day. ¹⁰

Dangers - Intolerances - Side effects:

Wheat grains contain a lot of gluten and should therefore be strictly avoided by people with celiac disease, gluten intolerance or gluten sensitivity. Gluten is not only found in grain products, but is also often "hidden" as an additive in foods and even medicines: The wheat grains, which consist largely of starch, are processed into powders and dusting powders and used as a binding agent in pills and tablets.

Celiac disease sufferers should therefore study the ingredients of the products they buy carefully before consuming them. Celiac disease is a disease in which those affected suffer from an intolerance to the grain protein gluten. The disease is defined as a food intolerance that triggers an autoimmune reaction in genetically predisposed patients. ¹¹

People with a wheat allergy should also avoid wheat products, as the protein components contained in them (e.g. albumin, globulins) trigger an immune reaction in the body. The body then produces antibodies that fight against the protein contained in the wheat grain. This misdirection of the immune system causes inflammatory processes. The symptoms are very diverse and manifest themselves as, for example, abdominal pain, flatulence, diarrhea, nausea, tiredness and skin reactions such as itching and rashes. A blood test will give a reliable result as to whether it is actually a wheat allergy. ¹²

Wheat allergy is very common in children, but can improve as the immune system develops. A reaction to wheat in adulthood usually remains. Another well-known allergy is the "baker's allergy," in which flour dust can trigger asthma or a chronic cold. Wheat-like grains such as spelt, kamut, einkorn, and green spelt can cause such reactions. ¹² On the other hand, the following are generally well tolerated: rye, oats, barley, millet, and pseudo-grains such as amaranth, buckwheat, and quinoa.

Use as a medicinal plant:

Wheat germ oil is used for cardiovascular disorders as well as symptoms of weakness and fatigue. ¹³

Folk medicine - natural healing:

In traditional Chinese medicine ( TCM), wheat grains are said to have a calming effect. A tea made from wheat grains (whole grains) is said to be able to relieve sleep disorders, feelings of heat, inner restlessness, states of excitement and nervousness.

Occurrence - origin - ecology:

Where does wheat come from? It is believed that wheat originated in Eurasia, i.e. in the north of the Arabian Peninsula, ¹⁴ in the area of the "Fertile Crescent". Finds dating back 10,000 years confirm the use of wild wheat species as the oldest cultivated plants known to mankind. Today's wheat is the result of crosses with various types of grain (wild einkorn and wild emmer) and wild grass species (goosefoot grass). ¹⁸ It is grown worldwide in temperate and subtropical climates.

Cultivation - Harvest:

How is wheat grown? Wheat is an annual ear grass without awns with elongated, egg-shaped grains. When growing wheat, a distinction is made between summer wheat and winter wheat. Winter wheat seeds are sown in the autumn and can overwinter at temperatures of up to -22 °C. Winter wheat needs 280-350 days to develop. The harvest takes place in the summer when the wheat ears are ripe. Summer wheat, on the other hand, is sown in the spring because it only needs 120-145 days to grow. It is also harvested in the summer. The yields of summer wheat are lower than those of winter wheat, but the grain contains more protein. In the past, the ripe wheat was harvested by hand with a sickle, but today machines (combine harvesters) are used for this step. ¹⁴

Ecological aspects:

Organic wheat is highly valued in organic farming. However, organic quality wheat places high demands on the soil, nutrients and crop rotation. Good management is required to grow high-quality organic wheat. Otherwise, its self-intolerance (4-year cultivation breaks) leads to foot diseases (stalk rot, blackleg, Rhizoctonia) and quality problems in organic baking wheat. The right choice of variety has a significant influence on the fungal infestation of organic wheat. ¹⁹

In agriculture, the most commonly used variety in conventional cultivation is the frequently crossed "high-yield wheat". This requires a lot of water and chemicals such as fertilizers and pesticides to thrive. Because the ears are grown close to the ground (short-straw varieties), it is very susceptible to fungi. The chemicals used slowly seep into the groundwater and contaminate it. However, because this type of wheat brings the highest profit, it is preferred for cultivation despite these adversities and environmental damage. ¹⁵

General information:

What are wheat grains? Wheat grains are the fruits of wheat and are a type of grain. The genus wheat ( Triticum) comes from the grass family (Poaceae) and consists of countless species. They are divided into durum wheat ( Triticum durum) and soft wheat ( Triticum aestivum). Durum wheat accounts for around 10% of all wheat cultivation. As durum wheat semolina, it is particularly suitable for making typical Italian pasta. Couscous and bulgur are also made from durum wheat. Soft wheat is also known as bread wheat or seed wheat. It is used to make soft wheat semolina, flour, malt ( malt syrup, malt extract), starch flour (wheat starch) or animal feed. ¹⁶

According to the German Federal Plant Variety Office, soft wheat varieties are divided into four quality groups: ¹⁷

• E-group is elite wheat, which has the highest volume yield, is used for blending with weaker wheat varieties and for export.
• A group is quality wheat, which has a high protein quality but a slightly lower volume yield.
• B group is bread wheat, which is well suited for making pastries; volume yield is lower than with quality wheat.
• C group is other wheat, mainly used as feed wheat.

The structure of wheat grains is as follows: Wheat grains consist of three parts, the seed and fruit shell, the actual grain (endosperm), which consists mainly of starch, and the germ, which is rich in essential fatty acids and contains vitamins and minerals. In almost all types of grain, the grains are surrounded by hard husks, which may or may not come off during threshing, depending on the grain. Wheat husks only loosely cover the grain, which is why wheat is easy to dehusk.

Unfortunately, the value of wheat as a foodstuff has been drastically reduced by the various treatments used in the food industry. The techniques used to increase yield, preserve it and supposedly improve its taste drive the energy density of the grain to unhealthy levels.

Alternative names:

You can also find spellings for wheat such as Weizen Korn, Korn Weizen, Weizen Körner or Weizenkoerner. Even spelling mistakes such as Weitenkorn, Weitzenkorn, Weitenkörner or Weizenkorner creep in.

In English, wheat grains are called wheat berries, wheat grains or wheat kernels, whole wheat is called whole wheat. In Spanish, wheat is known as trigo.

Key words for use:

Wheat can be used as animal feed. The grain straw is used as bedding for animals, as a building material or insulation material for houses, and in the past even for covering roofs. Straw is also used energetically as a combustion material, for the production of cellulose fuel or the production of biomethane.

Literature - Sources: