Is Cream of Wheat Healthy?
Cream of Wheat is a very common brand of boiled cereal consumption during breakfast time.
It is prepared from farina which is a type of hot cereal prepared from wheat and which is milled to achieve a fine semolina texture.
Cream of Wheat is a starchy product that undergoes some processing and is sold in a coarse form, forming a semisolid paste when mixed with water or milk and consumed with sugar or other sweeteners or with butter and other accompaniments.
Nevertheless, given the fact that this product is rather popular and can be bought in most grocery stores, you may have some doubts concerning its possible implied contribution to a healthy diet plan.
This article reminds us to question is cream of wheat healthy.
Cream of Wheat Benefits
Concerning potential health benefits linked to Cream of Wheat, the following have been pegged.
Rich In Important Nutrients
While the Cream of Wheat is very low in calorie content, it contains many micro nutrients that highly beneficial to the human body.
One cup (241 grams) of heated Cream of Wheat provides approximately:One cup (241 grams) of cooked Cream of Wheat provides approximately:
- Calories: 133
- Fat:5 grams
- Protein: 4 grams
- Iron: 58% of the Daily Value (DV)
- Carbs: 28 grams
- Fiber: 1 gram
- Niacin: 39% of the DV
- Vitamin B6: 38% of the DV
- Selenium: 13% of the DV
- Thiamine: 37% of the DV
- Riboflavin: 33% of the DV
- Folate: 33% of the DV
- Calcium: 11% of the DV
- Copper: 11% of the DV
Cream of Wheat is mainly rich in iron, along with B vitamins like vitamin B6, niacin, thiamine, riboflavin, and folate.
B vitamins are involved in many pieces of health, including brain function, energy production, and DNA synthesis.
Cream of Wheat also contains selenium, a influential micro nutrient that duos as an antioxidant to decrease swelling and protect against disease.
Vegetarian Source Of Iron
The principles of the account can described as follows: Iron is an essential mineral that is vital to oxygen transport, DNA synthesis, and red blood cell manufacturing.
An absence of any requisite nutrient can lead to iron deficiency anemia, a dangerous condition that marked by the absence of healthy red blood cells in the human body.
The type of iron that is obtained from animal products is different from that obtains from plant foods; the latter is not as absorbable, and therefore people, who are vegans or vegetarians, may lack iron in their diets and may be suffering from anemia.
Iron as a micro nutrient For instance, Cream of Wheat products enriched products and are among the best vegetarian sources for this micro nutrient.
Nonetheless, 1-cup (241-gram) serving of enriched Cream of Wheat supplies inhabitants over ½ DV for this significant mineral, however it should be yard provocative that the RDA for iron for vegans and vegetarians is in fact 1. Eight that of omnivores the cardiovascular disease risks involved for any given population increasing a whopping 8 times. This means that a serving of cream of wheat contains less than 5% of the Ear to DV for vegetarians and vegans; however, it still contains a good amount of iron.
Easy to Enjoy
They are tasty, simple to prepare meals that may used in a variety of forms to make a quick and healthy breakfast to feast on.
As for the liquid, it could be water, milk and it can heated up in microwave, on the stove or in a cooker based on the producer’s choice.
Assuming therefore personal preference, you can also include the sweet or savoury toppings of your choice.
The main ingredients include sugar, some form of liquid such as maple syrup, fruit, nuts, spices, salt and cheese or just butter.
Nonetheless, you might add literally anything on your Cream of Wheat to compliment the commodity in question.
Cream of Wheat Side Effects
Although Cream of Wheat offers numerous potential benefits, it has a few downsides to Despite the aforementioned advantages associated with Cream of Wheat, there are likewise some demerits that merit a mention.
Contains Gluten
Cream of wheat is a cereal that derives from wheat that been ground into a coarse flour – a farina.
For this reason Cream of Wheat does contain gluten, this is a group of proteins in cereal grains that gives dough its characteristic characteristics of elasticity
Although, majority of the population does not suffer from any negative effects resulting from the consumption of foods containing gluten some people who have celeriac disease or gluten sensitivities are likely to suffer from the following side effects.
In the case of celeriac disease, even a tiny particle of gluten starts an immune reaction that damages the gut, and one develops symptoms like diarrhea, constipation, abdominal pain, etc.
On the other hand, individuals with gluten intolerance have some health complications such as feeling bloat, feeling uncomfortable, feeling weak, and lack of concentration, which is a disease that hampers concentration.
As for management, avoiding foods that include Cream of Wheat as well as any food that contains wheat, barley or rye would help stave off the symptoms of either condition.
High In Sodium
To help decrease sodium intake in American diets, the most recent Dietary Guidelines for Americans has set an ‘AA’ Recommend Intake at approximately 2,300 mg of sodium per day for most adults.
Instant Cream of Wheat is arguably more rated higher in sodium; a cooked cup contains about 590mg which is more than one fourth of the recommended measure.
Fewer sodium varieties-quick or regular Cream of Wheat, contain less sodium but when prepared using salt, ends up contributing to the high sodium content.
Consequently, the everyday toppings such as cheese or nuts could be includes to raise the entire sodium level.
Certain study indicates that use of sodium in foods leads to high values of blood pressure among people, and that this can controll through a reduction in the use of sodium.
Another research reveals that there are probable link between stomach cancer and high consumption of sodium bearing foods.
Furthermore, it showed that intake of salt in massive quantities may elevate the level of calcium through the urine, thus could be a major cause of bone loss.
Hence the need to refrain from taking large proportions of foods that contain Cream of Wheat due to its high sodium content and its ability to cause detrimental impacts on the body.
Conclusion
Cream of Wheat contains percent daily values of several important nutritional, such as niacin, vitamin B6, thiamine, riboflavin, and folate.
It is also overloads with iron, which is a mineral that is generally deficient in the diet of many individuals who follow a vegan and vegetarian diets.
But again the cons cannot ignored because it has gluten and sometimes can be high in its sodium content depending on the preparatory process and more to the add-ons.
