17 Health Benefits and 8 Side Effects of Whole Wheat

Wheat is the staple food around the world. Unlike the rice which is one of the topmost consumed food which requires immense water for the production. Wheat can be grown in the area with the less amount of the rainfall. This is the prime reason why wheat is widely produced around the globe.

Due to various health benefits combined with the ease in the production human beings have been cultivating the wheat from the long time back.

Due to the gluten intolerance due to the consumption of the wheat, the interest on the realistic information on the public is on rising.

There is no grave reason to boycott the consumption of the wheat. As wheat is consumed from a long time back and our digestive system is aquatint with it.


The predominant part of the wheat is comprised of the carbohydrate which comprises of more than seventy-one percent by volume. It has the considerable high amount of the protein that is more than twelve percent and a scant amount of fat.

The vitamins present in the wheat are Vitamin E, K and B-complex vitamin-like B1, B2, B3, B5, B6 and B9 in the varying amount.

Minerals present in the oats are the Manganese, Phosphorous, Magnesium, Iron, Calcium, Zinc, and Potassium in varying amount (1).

Health Benefits of Wheat

1. Constipation

Constipation is often associated with the lack of the fiber in the diet. Wheat contents more than twelve percent of the fiber that is beneficial in the facilitate adequate bowel movement.

A person with the gluten intolerance can have the reverse effect upon the consumption of the wheat (2).

2. Healthy Heart

The high fiber content in the wheat combined with the beneficial effect of the potassium is beneficial for the healthy heart (3).

The intake of the whole grain is associated with the reduction in the occurrence of the heart disease in the human body (4).

Further, the soluble fiber in the wheat is beneficial for the heart.

3. Healthy Bone

The innate Calcium, Magnesium, and Phosphorus in the bone are beneficial to obtain the healthy bone in the human body.

The roles of the magnesium to obtain the healthy bone are often neglected (5).

The chronic deficiency of the irons is associated with the osteoporosis in the human body (6).
Wheat contains the adequate amount of the iron that is beneficial to prevent the osteoporosis.

4. Anemia

The chronic deficiency of the iron in the diet is associated with the occurrence of the anemia. Wheat being lush in the iron is beneficial in the combat against the anemia. Iron is the essential component of the hemoglobin that functions as the oxygen carrier in the different part of the body.

Further, the folic acid in the wheat is beneficial in the adequate absorption of the iron in the body (7).

5. Miscarriage

The deficiency of the folic acid is often associated with the miscarriage (8).

The goodness of the innate folic acid in the wheat is beneficial in the prevention of the osteoporosis.

6. Weight Gain

Weight being lush in the carbohydrate, which is beneficial in gaining the weight. Further, the gluten in the wheat is beneficial in gaining adequate weight (9).

As more than seventy percent of the wheat is comprised of the carbohydrate which is good for gaining weight.

7. Infertility

There is the relation with infertility and chronic deficiency of the zinc in the diet. The adequate amount of the zinc in the wheat is beneficial in the combat against infertility (10).

Zinc deficiency is often associated with the low sperm count in male and inability of the body to utilize the female sex hormone called estrogen and progesterone.

8. Pregnancy

Wheat is high in the fiber followed by the adequate amount of folic acid and minerals like calcium, which is beneficial during the pregnancy (11).

9. Skin

Consumption of the wheat is claimed to be beneficial for the skin due to the innate goodness of the nutrient and the antioxidants (12).

10. Stone

Intake of the diet high in the fiber caused the reduction in the occurrence of the stone formation in the kidney. The calcium oxalate formation in the kidney is responsible for the formation of the stone in the kidney.

There are various researches pointing out the relation of the stone occurrence and the gluten in the diet (13).

11. Cancer

The chemical extract from the wheat is used to cure cancer (14).

The wheatgrass produced by the sprouting the seed is claimed to have beneficial in the reduction in the occurrence of cancer.

Cancer can occur in various age groups and diet modification can prevent some forms of the cancer occurrence in the human body.

12. Thyroid

The presence of the trace amount of the Zinc, Magnesium and other minerals, which is essential for the adequate functioning of the thyroid gland. Due to this consumption of the wheat can produce beneficial effects in the thyroid gland (15).

Both the high secretion often refers to as the hypersecretion and the lower secretion often refers to hyposecretion of the thyroid has the adverse effect on the human health.

13. Sun Damage

The damage of the skin by the sun harmful ultraviolet radiation can create several adverse effects on the human health. The presence of the high protective antioxidant is beneficial in the combat against the damaging effect of harmful ultraviolet radiation (16).

14. Eye

The innate goodness of the mineral like Zinc, Niacin that is beneficial in obtaining the healthy eye (17).

15. Tastes and Smell

The chronic deficiency of the zinc in the mundane diet causes the difficulty in the taste and smell.

Wheat contains the adequate amount of the zinc can be beneficial for the adequate functioning of the taste and smell (18).

The production of the enzyme named carbonic anhydrase is vital for the adequate functioning of the taste and smell.

16. Detoxify

The wheat grass, which is often produced by the sprouting of the wheat, is the potent cleanser. Wheat grass is claimed to have the potent detoxifying power in the human body (19).

17. Cataract

Due to the presence of the antioxidant, zinc, etc. which can prevent the macular degeneration. Consumption of the wheat on the regular basis can be the safe option in preventing the cataract in the old age (20).

Drawbacks of Eating Wheat

1. Spike the Blood Sugar

The high carbohydrate in the wheat has the capacity to spike the level of the glucose in the blood. This is due to the high glycemic index of the wheat (21).

This can lead to diabetes that can cause an adverse effect on the human health.

2. Gluten

Glutton is the adhesive protein found in the wheat, barley, triticale, rye, etc.

Glutton intolerance can create several noisome in the human body. The one suffering from the gluten intolerance often encounters symptoms such as constipation, diarrhea, and flatulence (22).

An opponent of the wheat often points towards the gluten for the possible adverse effect.

3. Brain Disease

Due to the allergy to the wheat by few individuals, various brain diseases can occur (23).

4. Hair Loss

Due to the gluten allergy, which can potentially cause the hair loss in the several individuals (24).

There is various cause of the hair loss and some causes like lack of the nutrient, allergy, etc. can be prevented.

5. Dementia

The occurrence of the dementia is associated with the allergy to the food especially the gluten (25).

6. Arthritis

The gluten present in the wheat can be of harmful to the one with arthritis. This is often marked by the swelling and the pain in the joints (26).

7. Heartburn

The gluten innate in the wheat can cause allergy in some people. Due to this, someone might experience the heartburn (27).

8. Inflammation

Gluten innate in the wheat is harmful for the inflammation in the human body (28).

The inflammatory property of the wheat can cause several adverse effects on the human health.


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