Wheat, being the most widely cultivated cereal crop globally, holds a special place in the culinary world. Not only is wheat a staple, but it also offers a variety of applications in the kitchen. In this article, we will explore the different types of wheat, their nutritional value, and the various ways wheat can be used in cooking.
Types of Wheat
In Australia, the two main types of wheat consumed are bread wheat (Triticum aestivum vulgare) and durum wheat (Triticum turgidum durum). Durum wheat is commonly used in pasta production, while bread wheat is the go-to choice for most other wheat-based foods. It’s worth noting that Australian bread wheat is distinct, lacking the red color typically found in Northern Hemisphere bread wheat.
Bread wheat can further be categorized as ‘hard’ or ‘soft’ based on its protein content. Hard wheat, with higher protein levels and more gluten, is ideal for baking bread. On the other hand, soft wheat, with lower protein content, produces ‘cake flour’ used in sweet biscuits and cakes.
Apart from bread and durum wheat, there are other varieties known as ancient grains gaining popularity in the industry. These include spelt, emmer, einkorn, and kamut. Spelt can be used as a substitute for common wheat, though it contains gluten and should be avoided by individuals with medically diagnosed coeliac disease. Emmer, also known as ‘farro’ or ‘grano farro’, is making a comeback as a gourmet ingredient and is rich in antioxidants. Einkorn, prized for its high protein content and lutein levels, stands out among wheat species. Kamut, an heirloom grain from Egypt, offers higher protein and vitamin E content compared to common wheat.
Nutritional Benefits of Whole Grain Wheat
Wheat boasts an impressive nutritional profile, making it a valuable addition to a healthy diet. Here are some of its key health benefits:
- Low in fat, with unsaturated fats being the predominant type.
- High in carbohydrates, mostly starch, and rich in insoluble dietary fiber.
- Contains a protein complex that forms gluten, making it a good source of protein compared to other major grains.
- High in potassium and low in sodium.
- Contains glucofructan, a prebiotic agent similar to dietary fiber, found in the endosperm.
- Packed with B-group vitamins such as thiamin, riboflavin, niacin, vitamin B6 (pyridoxine), folate, and pantothenic acid.
- Rich in vitamin E.
- Contains essential minerals like iron, zinc, magnesium, phosphorus, and selenium (depending on the soil content).
- Contains trace amounts of copper, manganese, and calcium.
- Contains various phytochemicals, including lignans, phenolic acids, phytic acid, plant sterols, and saponins.
Culinary Applications of Wheat
The versatility of wheat extends far beyond its nutritional value. Here are some of the main culinary uses of wheat:
- Flaked, puffed, and extruded wheat: These forms are commonly used in manufacturing breakfast cereals and cereal snack bars.
- Wheat bran: Added to biscuits, cakes, muffins, and breads to increase dietary fiber content. It is also a common ingredient in some breakfast cereals.
- Wheat germ: It can be added to breads, pastries, cakes, biscuits, or sprinkled onto yoghurt, breakfast cereal, or fruit dishes.
- Semolina: Primarily used for making pasta, especially the preferred variety Triticum durum. It can also be used to make semolina pudding or incorporated into baked cakes.
- Cous cous: Widely used in North Africa, cous cous is made from semolina grains. It can be steamed, dried, and used in a variety of dishes.
- Burghul: Also known as bulgur or cracked wheat, it is made by parboiling, drying, and coarsely grinding wheat. It is commonly used in dishes like tabouleh, kofta, or kibbeh.
- Kibbled wheat: The grains are cracked or broken into smaller particles, moistened, or steamed, then dried. Kibbled wheat is an ingredient in mixed grain bread or cooked as a side dish.
- Boiled wheat: In Lebanon and the Balkans, boiled wheat is used to make delicious puddings.
- Wheat starch: It is used as ‘cornflour’ or converted into glucose, dextrose, and other sugars for confectionery and other food manufacturing purposes.
Wheat truly shines in the culinary world, offering an array of delightful possibilities. Whether it’s in the form of bread, pasta, or a crunchy cereal bar, wheat continues to be a beloved grain with endless versatility.
For more information on the nutrient content of different types of grains, refer to our Grains & Nutrition page.
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