Are Wheat Berries Really Berries
July 30, 2009 in Food and Drink by Jamis Hartley
What the heck is a wheat berry anyway? I get that question all the time and until only a few years ago I didn’t know myself. I always called them wheat kernels or simply wheat or grain. With the recent trend toward healthy eating and consumption of more whole grains the term wheat berries is being used much more, but hopefully this article will help many realize it’s nothing new.
At the tip or head of the wheat plant is where you will find wheat berries. Once they are a golden brown and ready for harvesting, farmers everywhere will gather up these so called berries and ship them out to you and I to be devoured. Wheat berries have been harvested as a staple food for thousands of years and are a very important part of a balanced diet.
The wheat berry has an oval shape and a little groove down the middle. There are three parts that make up the berry: the bran, germ and endosperm. The bran is the outer layer that is filled with protein, B-vitamins, minerals and insoluble fiber. The germ is the inside seed part concentrated with vitamins and minerals. The endosperm is what is separated from all the previously mentioned healthy stuff and ground up to make your white flour. It’s important to note that true whole wheat foods will contain all the parts of the wheat berry.
There are three main classifications of wheat berries identified by the season they are grown, their hardness and their color. Although they all have wonderful qualities, Hard Red Spring wheat berries are widely recognized as the most nutritious of them all. Hard red spring wheat berries are not only high in nutrition, they are high in gluten, which makes them also the best for baking.
Whole wheat flour is made from ground up wheat berries. To have 100% whole wheat flour all of the wheat berry needs to remain. Food manufacturers have long used only part of the wheat berry because of it’s sweet taste and economic benefits. However, there is no nutrition in processed white flowers. Lately with the desire to eat more healthy, some processors are throwing a very small amount of the bran and germ back into the flour and calling it enriched, but that provides no benefit to you and me. Read your nutrition labels and make sure you are eating real whole grains.
Wheat berries can also be cooked whole, by boiling them in salted water for an hour (longer if you like a more tender consistency). The cooked wheat berries will have a sweet, nutty flavor and resemble barley. You can use them in casseroles, soups, salads and cereals. Wheat berries can also be pan toasted before cooking, for an added richness. To use as a topping, sprinkle crunchy textured wheat berries on yogurt and fruit.
Why eat hard red spring wheat berries? In addition to the great taste, they are an awesome source of dietary fiber. What are some of the benefits of fiber? As part of a healthy diet, fiber can regulate digestion, aid in lowering cholesterol, and may help control blood sugar levels. The list goes on.
Now you know what wheat berries are and how healthy they can be, try some for yourself. Don’t leave it up to food manufacturers to provide you with good health. Get some whole hard red spring wheat berries and look up a few different ways to prepare them. Just like with anything, after a little effort you will find a recipe you love and your efforts will reward you with peace of mind that you know you are getting the nutrition your body needs.
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