If you are looking for a nutritious and low-calorie option for your meals, consider using 100 g rolled wheat (fat not added in cooking). With only 47 calories per serving, it is a great addition to any diet.
Rolled wheat is an excellent source of essential nutrients like fiber, protein, vitamins, and minerals. It is also low in fat and gluten-free.
In this article, we'll discuss the health benefits of rolled wheat, how to use it in cooking, and precautions to take while consuming it. Let's get started!
100 g rolled wheat (fat not added in cooking) contains 11.5 g of fiber, 3.6 g of protein, and 72.69 g of carbohydrates. It also provides vitamins like thiamin, niacin, and folate and minerals like iron, magnesium, and phosphorus. Rolled wheat is low in calories and fat, making it a great choice for weight loss diets. It also keeps you full for longer periods, reducing your overall calorie intake. Aside from these benefits, rolled wheat is also gluten-free, making it safe for people with celiac disease or gluten sensitivities.
Health Benefits
Rolled wheat has several health benefits, including improving digestive health, reducing inflammation, and lowering the risk of chronic diseases. It is rich in fiber, which promotes gut health, prevents constipation, and regulates blood sugar levels. Rolled wheat is also a good source of antioxidants, which protect the body against cellular damage and reduce inflammation. Some studies suggest that consuming whole grains like rolled wheat can reduce the risk of heart disease, cancer, and diabetes.
Use in Cooking
Rolled wheat can be used in various dishes, such as breakfast cereals, soups, salads, and baked goods. It has a nutty flavor and a chewy texture that adds a unique taste and mouthfeel to your meals. To cook rolled wheat, combine it with water or milk and simmer until it reaches your desired consistency. You can also add sweeteners, spices, fruits, or nuts to enhance the flavor. Rolled wheat is versatile and easy to incorporate into your daily meals, making it a great choice for busy individuals who want to eat healthily.
Varieties
There are several types of rolled wheat available in the market, such as instant rolled wheat, regular rolled wheat, and thick-cut rolled wheat. Instant rolled wheat cooks faster than regular rolled wheat, making it an ideal option for busy mornings or quick meals. Regular rolled wheat has a longer cooking time but a heartier texture. Thick-cut rolled wheat takes the longest to cook but has the most robust flavor and texture. Choose the type of rolled wheat that suits your taste and cooking needs.
Gluten-Free Option
If you have celiac disease or gluten sensitivities, look for certified gluten-free rolled wheat. Some brands might cross-contaminate their products, making them unsafe for gluten-free individuals. You can also opt for other gluten-free grains, such as quinoa, rice, or buckwheat. These grains offer similar nutritional benefits and cooking versatility as rolled wheat. Consult a healthcare professional before making dietary changes, especially if you have a medical condition.
Storage and Shelf Life
Store rolled wheat in an airtight container in a cool, dry place. It can last up to six months if properly stored. You can also freeze rolled wheat to extend its shelf life. Cooked rolled wheat can be stored in the refrigerator for up to five days. Check the expiration date and storage instructions on the package before buying and using rolled wheat.
Comparison to Other Grains
Rolled wheat is one of the many grains you can add to your diet. Each grain has its unique characteristics and nutritional benefits. Compared to oats, rolled wheat has a lower glycemic index, meaning it releases sugar into the bloodstream more slowly. This property makes it a better option for people with diabetes or insulin resistance. Rolled wheat also contains more phosphorus and iron than oats. Compared to rice, rolled wheat has a higher fiber content and a lower calorie count. It is also more filling and has a lower risk of causing blood sugar spikes.
Precautions
Consuming rolled wheat might cause some gastrointestinal discomfort, such as bloating or gas, especially if you are not used to eating fiber-rich foods. Start with small servings and gradually increase your intake to allow your body to adjust to the extra fiber. Drink plenty of water to prevent constipation and improve digestion. If you experience severe symptoms or allergic reactions after consuming rolled wheat, consult a healthcare professional as soon as possible.
Recipe Ideas
Here are some recipe ideas to incorporate rolled wheat into your meals: - Rolled wheat porridge with fruits, nuts, and honey - Rolled wheat and vegetable stir-fry with tofu or chickpeas
Where to Buy
You can buy rolled wheat in health food stores, supermarkets, or online. Popular brands include Bob's Red Mill, Nature's Path, and Arrowhead Mills. Choose organic and non-GMO rolled wheat for the highest quality and nutritional value. Read reviews and compare prices before buying to find the best deal.
5 FAQ about 100 G Rolled Wheat (Fat Not Added in Cooking)
1. What is rolled wheat?
Rolled wheat is a type of whole grain that has been flattened into flakes. It is made from whole wheat berries that have been steamed and then rolled to flatten them. Rolled wheat can be eaten as a hot cereal, added to baked goods, or used as a crunchy topping for yogurt or smoothie bowls.
2. Is rolled wheat a healthy choice?
Rolled wheat is a healthy choice because it is a whole grain that is rich in fiber, vitamins, and minerals. One serving of 100g provides 47 calories, 1.5g of protein, and 1g of fiber. It also has a low glycemic index, which means it can help keep your blood sugar levels stable.
3. How do you prepare rolled wheat?
To prepare rolled wheat, you can add it to boiling water or milk and cook for about 10-15 minutes until it softens. You can sweeten it with honey or maple syrup and add toppings like fruit, nuts, or cinnamon for added flavor.
4. Is rolled wheat gluten-free?
No, rolled wheat is not gluten-free as it is made from whole wheat grains that contain gluten. People with gluten sensitivities should look for gluten-free alternatives like quinoa flakes or oatmeal.
5. Where can I buy rolled wheat?
Rolled wheat can be found in most grocery stores in the cereal or baking aisle. It can also be purchased online from retailers like Amazon or specialty health food stores.