Wheat, the mother of the staff of life, is one of the most cultivated and traded crops worldwide. We consume an estimated 800 million metric tons of it every year. Wheat foods are a significant part of the human diet. We love to eat bread, pizza, pasta, and pastry. Not only does wheat yield tasty products, but nature has gifted it with a great mix of essential nutrients making it a befitting prime choice for staple grain.  

Let’s find out what we might not know about the wheat plant, its health benefits, and its many products.

Wheat: The wild grass that gave us a staple grain

Wheat belongs to the family of stout grasses from the genus Triticum. The once-wild grass of medium to tall height stands on a jointed and hollow stem with long narrow leaves, and the flower head atop the stem boasts up to 100 flowers. Mostly self-pollinated, these flowers are home to the wheat grain born from each fertilized carpel. When ripe, the grain is golden yellow, and countless grains form the ‘ear’. 

Perhaps the oldest cultivated plant, historical records suggest wild wheat was harvested as early as 21,000 BC. However, it was not a big part of their diet for the early communities of hunters and gatherers. The varieties of wheat plants produced through selective breeding during these early times spread progressively and repeat harvesting birthed the characteristics we see in the plant’s domesticated forms. 

Archeological evidence implies it was not before 9,600 – 8,800 BC that wheat was domesticated in different parts of the world e.g., the Middle Eastern Fertile Crescent and Turkey. Domestic wheat strains were more ‘friendly’ to human attempts to cultivate them and yielded larger grains. These easy-to-cultivate wheat plants struck a chord with the increased human appetite for wheat foods and became popular around the globe – even in regions where wild wheat plants did not grow naturally.

Greece and Cyprus were among the first to cultivate domestic wheat strains. During the 8,600 – 2,600 BC period, Egypt, Germany, Spain, the British Isles, Scandinavia, India, and China also joined the league of wheat-growers.  

Are there any health benefits of wheat plants?

Depending on the climate and soil conditions, different varieties of domestic wheat strains differ in their beneficial components. However, on average 70% of the wheat kernel is home to carbohydrates, and the remaining 30% is shared by protein, fiber, fat, and minerals – the tiny kernel is a storehouse of energy and essential nutrients. 

The sad part is wheat has to be milled into flour to make most products. During this process, a significant portion of nutrients is lost to bran and germ. If you want to reap the maximum advantage of what nature offers, stick to whole-grain wheat foods, which bring you the goodness of all 3 layers of the kernel. The second best choice is bran-based bread and cereal etc. because wheat bran is rich – it has 50% carbohydrate, 16% protein, and 11% fiber in its constitution.

What makes wheat grain a favorite staple? 

Not many edible plants are as ready to be cultivated, as nutritious, or as versatile as the good ole wheat! Above all, it is less pricey than other staple grains like rice, adding to its consumer appeal. 

• Farmers love it because it grows in different temperate climates, and is easy to store 
• Chefs love it because it is so versatile; its gluten protein allows them to leverage its elasticity and play with shapes and textures, especially when baking.
• The health freaks are passionate about it because it’s a storehouse of nutrients and for vegetarians, it is an ideal source of plant-based protein
• Food enthusiasts dig it because it’s the source of bread and pasta without which their culinary life would feel desolate 

In most countries, wheat is the staple grain. The largest wheat-consuming populations are in China, Russia, India, the Middle East, Europe and the U.S. 

The most popular wheat products 

The wheat plant yields the grain, which requires some processing before it is ready for use. Here is a quick run-down of the different widely used wheat products thus obtained.

• Wheat flour: Grains are cleaned and ground into a fine powder. Depending on how wheat is processed, it yields whole-grain flour, all-purpose flour, cake flour, pastry flour, etc. This variety of flours is used in all kinds of bread eaten around the world – from the Indan naan, roti, and paratha to the English muffin, French baguette, and Polish bagel. 
• Wheat bran: This is the hard outer layer of the wheat kernel, which gets separated during milling. It is carb-rich and high in fiber and is considered the most suitable for breakfast cereals.
• Wheat germ: Like bran, this part of the wheat kernel also gets separated during the milling process. It is rich in vitamins and minerals and is used in cereals, smoothies, and baked foods for a nutty taste and added nutrition. 
• Semolina: This is a coarsely ground flour made from a hard wheat type called Durum. Semolina is used for bread, pasta, couscous, puddings, etc. 
• Bulgur: This is made by boiling whole wheat groats until they crack, then drying and grinding them coarsely. Bulgur is used in the cuisines from the Middle East and the Mediterranean Basin. 

Concluding words…

Wheat is an indispensable crop and makes a big part of the human diet. Except for a small percentage of the world population that suffers from gluten sensitivity, it is a favorite staple grain in its many forms. The myth of yesteryears that declared it is fattening because of its high calorie count no longer holds. Conversely, including a moderate portion of whole-grain wheat products in your diet can help you reap the many health benefits nature encases in its grains.