What is wheat, whole wheat, gehun?

In the Indian context, whole wheat is far more than just a grain; it's a staple that forms the backbone of countless meals across the subcontinent. Referred to commonly as "atta," particularly in its flour form, whole wheat encompasses the entire wheat kernel – the bran (fiber-rich outer layer), germ (nutrient-dense embryo), and endosperm (starchy middle layer). Unlike refined flours (like maida) where the bran and germ are stripped away, whole wheat retains all these components, making it significantly more nutritious. This comprehensive nutritional profile is what makes it a preferred choice for daily consumption in most Indian households, where it's deeply interwoven with traditional cooking practices and dietary habits.

The uses of whole wheat are incredibly diverse across India. From the soft, puffed rotis and chapatis that are ubiquitous in North Indian meals, to the flavorful parathas (stuffed or plain) and theplas popular in Western India, whole wheat is the primary ingredient for daily flatbreads. Beyond these, it's used in making daliya(cracked wheat porridge), laddoos (sweet treats), and even savory snacks like cheela (savory pancakes) and missi roti. While whole wheat flour might have a coarser texture compared to refined flours, its versatility allows it to be incorporated into various forms, from breakfast items to main courses and even desserts, reflecting its integral role in the Indian culinary landscape.

One of the significant benefits of whole wheat, especially for diabetics, lies in its high dietary fiber content. The fiber in whole wheat slows down the digestion and absorption of carbohydrates, leading to a more gradual rise in blood sugar levels rather than sharp spikes. This helps in better glycemic control. Studies have shown that regular consumption of whole wheat can contribute to a reduction in HbA1c (a long-term measure of blood sugar control) and overall better management of type 2 diabetes. Choosing whole wheat over refined grains like white rice or maida-based products is a crucial dietary modification for managing this condition effectively.

Beyond diabetes management, whole wheat is also highly beneficial for heart health. Its rich fiber content plays a vital role in lowering bad cholesterol (LDL) levels, which are a major risk factor for heart disease. The presence of antioxidants, B vitamins, and minerals like magnesium and potassium in whole wheat further supports cardiovascular well-being by aiding in blood pressure regulation and maintaining healthy blood vessels. Regular intake of whole grains has been consistently linked to a reduced risk of heart disease and stroke, making whole wheat a cornerstone of a heart-healthy diet.

For those aiming for weight loss, whole wheat can be a valuable ally. The high fiber content in whole wheat contributes to increased satiety, meaning it helps you feel fuller for longer. This prolonged feeling of fullness can naturally lead to reduced calorie intake throughout the day, as you're less likely to feel hungry and snack unnecessarily. Additionally, the complex carbohydrates in whole wheat provide sustained energy, preventing energy crashes that often lead to cravings for unhealthy, quick-fix foods. Its ability to support stable blood sugar also helps in preventing fat storage.

Whole wheat also offers benefits for individuals managing Polycystic Ovary Syndrome (PCOS). PCOS is often linked to insulin resistance, and as discussed, whole wheat's ability to help stabilize blood sugar levelsis crucial. By preventing rapid spikes in glucose, it can improve insulin sensitivity, which is a primary goal in managing PCOS symptoms. Furthermore, the fiber and B vitamins found in whole wheat can contribute to overall hormonal balance and energy levels, offering a holistic dietary approach to help alleviate some of the challenges associated with PCOS.

How to select wheat, whole wheat, gehun

• Wheat is easily available in grocery stores, pre-packaged as well as in bulk containers.

• If purchasing in a packaged container, check to see if there is a "use-by" date on the package.

• Just as with any other food that you may purchase in the bulk section, make sure that the bins containing the wheat are covered and that the store has a good product turnover so as to ensure its maximal freshness.

• Whether purchasing wheat in bulk or in a packaged container, make sure that there is no evidence of moisture.

Culinary Uses of wheat, whole wheat, gehun in Indian Cooking

• There are three ways to eat your wheat: whole, cracked or ground into flour, and sprouted.

• The simplest way is to cook the wheat as you might cook rice. Simply add soaked wheat with water into a slow-cooker or a pressure cooker, and cook till done. Cooked wheat is chewier than rice but can be had with milk or yoghurt and your choice of grated veggies, chopped fruits, dry fruits or nuts.

• Try toasting the wheat in a dry frying pan, or in the oven, before cooking it. This will enhance the aroma.

• Wheat, broken coarsely, can be used to make upma or even a healthy pulao.

• Wheat flour is used for a variety of dishes like Roti, Bread, Paratha, Sheera, Pasta and Noodles.

• Wheat sprouts can be used par-boiled or boiled in recipes like Wheat Sprout Pancakes, Wheat Sprout Salad, Creamed Sprouts, Hot Cooked Sprout Cereal etc.

• Wheat flakes look similar to rolled oats and can be prepared as a hot breakfast cereal.

• Whole wheat pasta has become very popular and is available in many different types (e.g., spaghetti, spirals, penne, etc.) to suit your recipe needs.

• Whole wheat flour can also be used to make healthy pizza bases.

How to store wheat, whole wheat, gehun

• Wheat should be stored in an airtight container in a cool, dry and dark place.

• Before storing, sort the wheat to remove stones and other debris that might cause the wheat to spoil over time.

• Many prefer to oil it and store it, to preserve for longer. But, if oiled, you have to rinse thoroughly before cooking.

Health benefits of wheat, whole wheat, gehun

Whole wheat is a whole grain and so high in fibre and nutrients. The fibre in it can help to satiate you for long time and thus aid in weight loss. It also lowers the risk of stroke and reduces cholesterol. Whole wheat is a healthier option than rice or maida for diabetics too. However, since whole wheat is also high in carbs, we recommend to combine it with veggies. The insoluble fibre in it adds bulk to stools. It is also a good source of other nutrients like magnesium, phosphorus, zinc etc. Wheat has a gluten in it and so it is not suitable for gluten intolerant people.