Wheat is a grass cultivated for its seed and cereal grain. It is a staple food throughout the world. Together, the multiple species of wheat make up the genus Triticum. The most widely grown is common wheat (T. aestivum).
The world production of wheat is 749 million tonnes as of 2016, which makes it the second most-produced cereal – maize being the first. As an important source of carbohydrates, it is the leading source of vegetal protein in food containing about 13% protein, which is high compared to other cereals. Wheat is a source of multiple nutrients and dietary fiber when eaten as the whole grain.
Gluten is the major part of wheat protein and can trigger coeliac disease, non-coeliac gluten sensitivity, gluten ataxia, and dermatitis herpetiformis in a small percentage of the population.
A wheat allergy typically presents itself after consumption or through contact. A wheat allergy involves immunoglobulin E and mast cell, like all allergic responses. Usually, the allergy is due to the seed proteins of wheat.
Wheat intolerance or sensitivity is where a person presents digestive symptoms after the consumption of wheat products. This condition can still be uncomfortable and embarrassing for the individual, despite being a less severe condition than an allergy.
Wheat is quite a nutritious grain, containing vitamin B1, B2, B3, B5, B6, folic acid, vitamin E, calcium, magnesium, manganese, phosphorus, selenium, zinc, copper, and iron. It is also rich in dietary fiber. In bleached (white) wheat flour as much as 40% of the original grain is removed, including the bran and germ of the wheat, which are the most nutrient-rich parts.
Wheat-free grains are used to make wheat-free products, but can also be found in flour or flake form for baking and cooking.
Corn (or maize)
Wheat-free products include:
Bread and bread products
Replacing key nutrients when eliminating wheat
It is important to use alternative items in your diet when undertaking either a short or long term elimination diet to maintain nutrient balance.
Below good examples or nutritional alternatives when eliminating wheat:
Oats, rye, buckwheat, brown rice, quinoa
Brewer’s yeast, peanuts, mushrooms, soybean flour and soybeans, split peas, pecans, sunflower seeds, lentils, cashews, chickpeas, broccoli, hazelnuts, peppers
Spinach, kale, broccoli, Swiss chard, turnip greens, collards, avocado, almonds, hazelnuts, pistachios, sunflowers seeds, prawn/shrimp, crayfish, salmon, smoked salmon, swordfish, herring, trout, olive oil, sunflower oil, sweet potato, squashes, kiwi, mango, peach, nectarines, apricots, guava, raspberries, blackberries
Watercress, kale, broccoli, low-fat mozzarella, low-fat cheddar, yogurt, pak choi, tofu, sugar snap peas, almonds, tinned sardines in oil with bones, tinned pink salmon.
Buckwheat, rye, millet, brown rice, quinoa
Kelp, almonds, cashews, brazil nuts, peanuts, walnuts, tofu, coconut, soya beans, figs, apricots, dates, prawns, corn, avocado, spinach, kale, broccoli, Swiss chard, turnip greens, collards
Rye, oats, brown rice, barley, quinoa
Mussels, hazelnuts, pine nuts, pecans, lima beans, chickpeas, aduki beans, lentils, pumpkin seeds, sesame seeds, sunflower seeds, pineapple, spinach, kale, tofu, soybeans, sweet potato, blueberries, raspberries, strawberries
Spinach, beef, lamb, pumpkin seeds, sesame seeds, sunflower seeds, cashew nuts, cocoa powder, dark chocolate, pork, chicken, chickpeas, mushrooms
Pumpkin seeds, sunflower seeds, sesame seeds, chicken liver, oysters, mussels, clams, cashews, pine nuts, hazelnuts, peanuts, almonds, beef, lamb, lentils, white beans, soybeans, kidney beans, chickpeas, lima beans, spinach, Swiss chard, kale, dark chocolate
Brown rice, rye
Brazil nuts, mushrooms, shrimp, sardines, oysters, tuna, sunflower seeds, liver, eggs, beef, turkey, cottage cheese
Sesame seeds, cashews, soybeans, mushrooms, sunflower seeds, tempeh, garbanzo beans, lentils, walnuts, lima beans, liver, spirulina, dark chocolate, collard greens, Swiss chard, spinach, kale
Brown rice, oats, rye, quinoa
Chicken, turkey, pork, liver, sardines, scallops, salmon, mackerel, crab, milk, yogurt, cottage cheese, sunflower seeds, pumpkin seeds, Brazil nuts, pine nuts, almonds, pistachios, cashews
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