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6 facts about the health benefits and harms of sprouted wheat

Sprouted wheat has become an important component of a healthy diet. It is widely used in food by itself, as well as for making bread, juice, food additives and other products.

Scientific research finds more and more beneficial properties of sprouted wheat every year.

What is sprouted wheat?

Sprouted wheat, wheatgrass (from the English wheatgrass) are recently sprouted grains of ordinary wheat. Green shoots contain chlorophyll, and the germs (the central parts of sprouted grains) contain much more vitamins and minerals than ungrown grains. An additional advantage is a more effective assimilation of these nutrients.

Sprouts are gluten-free and rarely cause allergic reactions. They are ideal for inclusion in the diet of children, as well as women during pregnancy and breastfeeding.

Wheat sprouts began to be used for food in the 1930s, when it was noticed that the inclusion of sprouted cereals in the diet of chickens led to an increase in egg production by almost 100%.

Then scientific studies have confirmed their effectiveness in preventing cancer, type II diabetes, obesity and a number of other diseases.

Sprouted wheat is much healthier than regular wheat. It is rich in nutrients and rarely causes allergic reactions.

6 useful properties

Below are the 6 main facts about the benefits of sprouted wheat (based on the evidence base).

1. Saturates the body with valuable substances

Wheat germ is high in calories (about 198 calories per 100 grams) and contain a variety of nutritional components:

Name of the substance Approximate percentage of daily requirement (per 100 grams)
proteins 10 %
fats 2 %
carbohydrates 19 %
dietary fiber 6 %
Vitamin B1 15 %
Vitamin B2 9 %
Vitamin B5 19 %
Vitamin B6 13 %
Vitamin B9 10 %
Vitamin C 3 %
Nicotinic acid 15 %
potassium 7 %
magnesium 21 %
phosphorus 25 %
iron 12 %
manganese 93 %
copper 26 %
selenium 77 %
zinc 14 %

All the described substances are important for human health, for example:

  • B vitamins support the work of the nervous system , as well as metabolism in general;
  • Potassium and magnesium Regulate blood pressure levels;
  • Selenium protects the whole body from malignant neoplasms.
Including wheat sprouts in the diet is an easy way to get all the necessary minerals and vitamins.

2. Improves the absorption of nutrients

Almost all cereals (wheat is no exception) are rich in antinutrients (phytic acid, lectin, protease inhibitors) – special substances that inhibit the absorption of vitamins and minerals from consumed food.

Wheat germ has no such disadvantage. For example, Chinese scientists proved that the content of phytic acid in sprouted grains is 81% lower.

Scientists from the Netherlands discovered reduction of lectin concentration in seedlings by 85%, protease inhibitors by 76%.

As a result, the body is easily able to absorb proteins and a number of vital minerals: iron, magnesium, manganese, zinc and calcium.

Sprouted wheat contains significantly fewer antinutrients, which increases its biological value compared to whole grains.

3. Helps to lose weight

Sprouted wheat rich in fiber . Dietary fibers, once in the stomach, increase significantly in volume, which causes mechanical stretching of the stomach tissues.

As a result oppressed the activity of hunger centers in the brain, and the craving for food disappears for several hours.

Doctors recommend consuming at least 25 grams of fiber daily.

There are also quite a lot of proteins in the seedlings. They are on a hormonal level reduce appetite and, as a result, cravings for food.

Regular consumption of any foods rich in protein and fiber, but low in fat (such as sprouted wheat) is associated with a rare incidence of obesity and overweight. It is noteworthy that fiber is equally effective in combating obesity in both women and men.

The inclusion of sprouted wheat grains in the diet is a competent strategy for losing weight or maintaining weight.

4. Reduces blood sugar levels

As already mentioned, wheat germ contains a lot of dietary fiber.

According to the data scientists, dietary fiber slows down the absorption of sugar from the lumen of the gastrointestinal tract. As a result, sudden spikes in blood glucose after eating are prevented.

They also have the ability to increase the sensitivity of peripheral receptors of muscle and adipose tissue to insulin. This leads to more efficient utilization of glucose by cells and a decrease in its concentration in the blood.

Abundance of fiber in the diet related with a number of advantages:

  1. Reducing the risk of developing type II diabetes mellitus, which is especially important with a burdened family history.
  2. Stable blood glucose levels when consuming any foods.
  3. Reducing the dose of hypoglycemic drugs (with the active course of type II diabetes mellitus).
Sprouted wheat provides reliable prevention of type II diabetes mellitus and can be used for additional control of this disease (together with medications). The therapeutic effect is due to the abundance of dietary fiber.

5. Prevents cancer

Installed that wheat germ contains many powerful antioxidants (vitamins A, E, C, selenium, zinc and chlorophyll).

These substances inhibit chronic inflammation and block the effects of free radicals on body cells, which lead to the death or malignant degeneration of tissues.

An additional advantage of the product is the ability to improve metabolism and block the influence of a number of toxic substances that have entered the body.

Indian experts celebrate low incidence of malignant neoplasms of the oral cavity in people who consume sprouted wheat seeds on a regular basis.

And dietary fibers, in turn, normalize the composition of the microflora and serve as a food source for beneficial microorganisms. During the interaction of bacteria with fiber, a special substance is released – butyrate. It prevents malignant degeneration of the tissues of the colon and rectum.

Wheat seedlings, due to the abundance of antioxidants and fiber in their composition, protect the human body from cancer.

6. Improves the condition of the skin and hair

Wheat germ oil is actively used for cosmetic purposes. It is rich in amino and omega-3 fatty acids, antioxidants, B vitamins, as well as A and D.

Application of this product, according to the data of Russian specialists, leads to the following effects:

  • Improvement of hair condition (elimination of greasy shine);
  • Elimination of fine wrinkles on the face (due to stimulation of collagen and elastin production);
  • Accelerating the healing of any skin damage;
  • Cellulite prevention.
The use of sprouted wheat oil has a beneficial effect on the condition of the skin and hair.

Safety and harm

In some situations, sprouted wheat grains can cause harm to health. The most common side effects include:

  1. Dyspeptic disorders. Sprouts are rich in fiber and proteins. The abundance of these substances in the diet leads to a disorder of the motor activity of the muscles of the intestinal wall, activation of fermentation and gas formation processes. As a result, flatulence, nausea, stool disorders such as diarrhea (less often) or constipation (more often) are observed.
  2. Poisoning. Improper self-germination of wheat or prolonged storage of sprouts can lead to activation of fungal or bacterial flora on shoots. Ingestion of harmful microorganisms and their toxins can lead to food poisoning or other poisoning.
  3. Allergic reactions. Wheat germ does not contain gluten and has low allergenic activity. However, in rare cases, allegopathologies may occur. They manifest themselves in different ways: from local skin reactions to systemic anaphylaxis.

It is strictly not recommended to use sprouted grains together with dairy products (in order to prevent dyspeptic disorders).

Sprouted wheat has contraindications and can harm a person. It should be properly approached to include it in the diet.

How to take it correctly?

There are several basic methods of admission.

Whole sprouts

It is recommended to give preference to live wheat sprouts.

It is recommended to consume sprouted wheat in the middle of the day before any meal.

Taking it in the evening can lead to overload of the gastrointestinal tract and problems with going to bed, and in the morning (especially on an empty stomach) it can irritate the mucous membranes of the digestive apparatus and lead to an exacerbation of chronic diseases.

Recommended dosage: 60-100 grams of whole green sprouts.

Juice or powder

You can also buy juice or powder (flour) of sprouts in stores.

Wheat germ juice can often be purchased in stores, as well as prepared at home by yourself. It is available fresh, as well as in the form of capsules, frozen juice and powder.

Juice is also added to sprays, creams, gels, lotions and other cosmetics.

Flour (powder) can be taken orally, mixed with water or added to any dishes.

Recommended daily doses:

  • 30 ml of juice;
  • 5-15 g of powder per glass of water;

Oil

Wheat germ or seedling oil is an equally valuable product. It is obtained by cold pressing and is widely used for cosmetic and food purposes.

It should be taken orally 0.5-1 tbsp.l. 2 times a day (before meals). You can add it to salads and other dishes.

The oil is also widely used externally for cosmetic purposes (according to the instructions of a specific product).

It is extremely important to follow the daily allowance and other intake recommendations in order to avoid side effects.

Conclusion

  1. Thus, wheat germ is a unique and extremely nutritious product. They are rich in vitamins and minerals, dietary fiber and antioxidants.
  2. Sprouted grains do not contain gluten and are characterized by a low volume of anti-nutrients.
  3. The use of sprouts has a beneficial effect on body weight and attractiveness of the skin, reduces the risk of cancer, diabetes mellitus and many chronic diseases.
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