It is a finely ground flour of whole wheat berries. It is derived by grinding the whole grain of wheat. It is high in fibre and more healthy and nutritious than white flour. It is a brownish flour with a coarse texture and sweet nutty flavour. The word ‘whole’ is used to describe this flour as it includes every aspect of the grain, the bran, germ and the endosperm as well. It is also known as Whole meal flour and is called Atta in India.

Whole wheat flour is much more nutritious than white flour (Maida) as maida is a refined product of wheat - meaning it is obtained after processing the wheat, which makes it less nutritious. The lesser a grain or vegetable is processed the more nutrients it retains. The outer brownish layer is removed from the wheat and the inner white portion is used to make maida flour. Whole wheat flour contains fibre and various other nutrients which are missing in maida.

Usage

It is commonly used to make Indian flat breads like chappati, naan, puri etc. It is often used in baking breads and other items. It is often mixed with other varieties of flour in order to add some nutritional value and provide some texture.

Whole wheat pastas are widely popular among health conscious consumers. It is also used to make pizza bases.

Health benefits

Whole wheat flower helps lower the risk of type 2 diabetes.

It is a rich source of magnesium that acts as a cofactor for enzymes involved in the body's use of glucose and insulin secretion.

Betaine in whole wheat flour helps in lessening chronic inflammation.

It is high in insoluble fibre that can help women avoid gallstones and protect against breast cancer.

Consumption of whole grain products and dietary fibre has been shown to reduce the risk of high blood pressure and heart attack.

It reduces the risk of diabetes and coronary heart disease. It acts as a laxative.

Improves body metabolism: Saturated and trans fats increase the chances of cardiovascular diseases, while omega-3 fats decrease cardiovascular disease risk. Whole grains like wheat are immensely effective on patients with metabolic disorders. Common types of metabolic syndromes include visceral obesity, also known as the “pear shaped” body, high triglycerides, low levels of protective HDL cholesterol, and high blood pressure. It protects against all of these conditions. Research has shown that foods made from refined grains not only tend to increase weight but they also increase the hazards of insulin resistance. Doctors recommend eating whole wheat bread and other fibre-rich foods. The majority of fibre works to help the digestive process in the body and improve the overall metabolism. Having a whole wheat diet is probably the most effective, quick, and enjoyable way to reduce metabolic syndrome, but also to stay slim and healthy throughout your life.

Prevents Type 2 Diabetes: Wheat is rich in magnesium, which is a mineral that acts as a co-factor for more than 300 enzymes. These enzymes are involved in the body’s functional use of insulin and glucose secretion. The FDA permits foods that contain whole grain by at least 51% weight and are also low in saturated fat and cholesterol, which means a lower risk of coronary ailments and certain types of cancer. Moreover, regular consumption of whole grain wheat promotes healthy blood sugar control. People who suffer from diabetes are able to keep their sugar levels under control by replacing rice with wheat in their diet.

Reduces Chronic Inflammation: The betaine content of wheat is what aids in the prevention of chronic inflammation. Betaine is usually found in whole wheat, beets and spinach. Inflammation is a key constituent in most types of rheumatic pains and also some rheumatic diseases. Thus, it is a good idea to eat a healthy amount of whole wheat food products that will actively reduce inflammation. Consumption of betaine affects a number of aspects in our body chemistry that assures a lower risk of chronic inflammation and other ailments like osteoporosis, heart disease, Alzheimer’s disease, cognitive decline, and type-2 diabetes.

Prevents Gallstones: In various surveys by the American Journal of Gastroenterology, it has been proven that breads and cereals made from whole wheat help women to avoid gallstones. Since whole wheat is rich in insoluble fibre, it assures a quick and smooth intestinal transit time and lowers the secretion of bile acids. Excessive bile acids are a major cause of gallstone formation. Moreover, a high intake of wheat increases insulin sensitivity and thereby lowers triglycerides or fat in the blood. Besides wheat, you also get insoluble fibre from the edible skins of fruits and certain vegetables like cucumbers, tomatoes and squash, berries, apples, and pears. Beans also provide both insoluble and soluble fibre.

Whole Grain Wheat Assures a Healthy Lifestyle: Wheat is the most popular and easily available bulk laxative. Three cups of wheat consumption per day is enough for an individual to live a long, healthy and disease-free life. When you maintain a fibre-rich diet comprised of wheat breads and cereals that are high in bran, you can be confident that problems such as pain, flatulence, nausea, constipation, and distension will be alleviated in no time. Diverticulitis often occurs due to inflammation and lower intestinal pains. This can also lead to chronic constipation and unnecessary straining, which can result in a sac or a pouch in the wall of the colon. Such cases can be easily dealt with naturally by keeping up with a fibre-rich diet and including whole grain wheat on a regular basis.

Promotes Women’s Gastrointestinal Health: Benefits of wheat bran are bountiful, and promoting overall women’s health is yet another important role of this cereal variety.  Wheat acts as an anti-carcinogenic agent, particularly in women. Wheat bran enhances the metabolic rate of oestrogen, which often leads to breast cancer if left at an excessive level. In one survey of pre-menopausal women in the age group of twenty to fifty, they ate three to four high-fibre muffins per day made from wheat, and they showed reduced blood estragon levels by 17% in only 2 months. The other group of women eating corn bran did not show this result.

Wheat contains contain lignans, which are phytonutrients acting as hormone-like substances. The lignans often occupy the hormone receptors of our body, thereby alleviating certain risk factors for breast cancer. This effectively checks the high circulating levels of estragon. Wheat increases the metabolic rate of oestrogen production and protects women against this key factor of cancer. Wheat bran considerably reduces bile acid secretion and bacterial enzymes in the stool, thereby cutting down chances of colon cancer. If you include bread, pasta, and bran cereals in your daily diet, these ailments will be avoided.

Protective Against Breast Cancer: Research at the UK Women’s Cohort Study found that a fibre-rich diet is extremely important for women to keep breast cancer at bay. Foods from whole grains like wheat and fruits provide significant safeguards for pre-menopausal women against breast cancer. Studies say that around 30 grams of wheat consumed daily is enough for women to reduce the risks of breast cancer. Reports say that pre-menopausal women who have consumed wheat had a 41% reduced risk of breast cancer in comparison to others who ate other forms of fibre.

Prevents Childhood Asthma: The American Lung Association says that around 20 million Americans experience some form of asthma. Studies have stated that whole grains and fish in the diet can lower the chances of childhood asthma to a great extent. The International Study on Allergy and Asthma in Childhood proved through numerous studies that a wheat-based diet has the capacity to lower chances of developing asthma by almost 50%. During the survey, the wheat diet was increased considerably and the mothers were given special diets high in fish and whole grains; this showed an almost 66% reduction in the possibility of becoming asthmatic.

Bronchial hyper-responsiveness is the key factor that encourages asthma. This condition is characterized by the narrowing of the airways and increased sensitivity. In many surveys, it has been seen that children who eat wheat and fish in high amounts do not suffer from such ailments. The magnesium and vitamin E provided by wheat also contributes in reducing the problem of asthma. However, in some cases, wheat consumption may be harmful for asthma patients, since wheat also happens to be a food allergen closely linked with asthma. Consult a doctor who can give you a complete examination and diagnosis of possible allergies you may have.

Protects Against Coronary Diseases: Plant lignans, a type of phytonutrient, is abundant in whole wheat. These lignans are converted by responsive flora in the human intestines into mammalian lignans. One of these lignans is called enterolactone, which protects against breast and other hormone-dependent cancers, as well as heart disease. Wheat is not the only source of lignans; nuts, seeds and berries are also rich sources of plant lignans, as well as various other vegetables, fruits, and beverages like coffee, tea and wine. A Danish journal published in a recent article that women eating the most whole grains were found to have considerably higher blood levels of this defensive lignan.

Improves Cardiovascular System in Postmenopausal Women: Whole wheat is supposed to be a primary element in the diet of a post-menopausal woman so as to avoid any kind of cardiovascular problems. Daily intake of this whole grain cereal is the best way to avoid such ailments. Doctors prescribe a high wheat intake diet for women who are dealing with conditions like high blood pressure, high cholesterol, or other signs of cardiovascular syndromes. A survey has concluded that this kind of diet slows down the progression of atherosclerosis, which is the building of plaque in the arteries and blood vessels, as well as reducing the frequency of heart attacks and strokes.

Prevents Heart Attack: In the United States, heart failure is the prime cause of hospitalization and death of elderly people. The medicinal drugs have been successful in certain cases, but natural remedies work much faster and with less of an impact on the rest of the body’s systems.  Hospitals use ACE inhibitors and beta-blockers, but the long-term effects are not yet clear. Whole grain products and dietary fibre have been shown to considerably reduce blood pressure levels, thereby checking the possibility of a heart attack. Of course, confounding factors like age, alcohol consumption, smoking, exercise and proper nutrition are equally important. Ample vitamins, vegetables and fruits are extremely important in such cases as well. The start of your day can be both healthy and tasty with a daily bowl of whole grain cereal. There are various other forms in which you can serve wheat like bread, puddings and a variety of baked goods.

The health benefits of wheat are no longer unknown, and people all over the world have experienced them by including wheat in their daily diet. This “health food” reputation is due to the important B vitamins, such as thiamin, folate, and vitamin B6, and the minerals magnesium, zinc, and manganese content. Wheat can be easily integrated into cakes, burritos, brownies, waffles, bread, muffins, patties and pancakes or simply sprinkled over your favourite cereal or yogurt.

Caution

There are some limitations to wheat consumption as well. If you are susceptible to allergic reactions, whole wheat consumption can enhance your allergies, such as hives, itching, skin rash, and eczema. Thus, it is advised to check with your physician to be sure that you are not allergic. Whole wheat contains oxalates, which are the naturally-occurring substances in animals, plants, and human beings. However, too much oxalate in bodily fluids can lead to crystallization, thereby causing health problems like gallstones, kidney stones, and gout.