Wheat is a grass widely cultivated for its seed, a cereal grain which is a worldwide staple food and in high demand in both rural and urban Rwanda, it is so essential for making bread and other baked products.

According to nutritionists, wheat is highly controversial because it contains a protein called gluten, which can trigger a harmful immune response in predisposed individuals.

However, they say that for people who tolerate it, whole-grain wheat can be a rich source of various antioxidants, vitamins, minerals, and fibre.

There are two main types of wheat. The most common type is bread or common wheat. In Rwanda, wheat is mainly grown in the Northern region.

According to Venuste Muhamyankaka, Executive Director of Scaling up Nutrition (SUN) Alliance – an umbrella of civil society organizations in Rwanda aimed at promoting sensitive and specific nutrition action, consumption of wheat-based food has been shown to offer the body vital energy at 327 calories in every 100 grams.

He says the protein level in wheat is as high as 12.61 grams for every 100 grams. There is also iron at 3.19 milligrams in every 100 grams. Meanwhile, proteins make up 7 to 22 per cent of wheat’s dry weight. 

Muhamyankaka, who is also a nutritionist, says wheat grain contains selenium, which has various essential functions in the body, adding that the selenium content of wheat depends on the soil. 

"Consumption of wheat is essential as it contains manganese, which is found in high amounts in whole grains, legumes, fruits, and vegetables,” he says.

In addition to this, wheat grain is also rich in phosphorous, a dietary mineral that plays an essential role in the maintenance and growth of body tissues.

Again, he notes that the presence of copper in wheat is an essential trace element, and its deficiency may have adverse effects on heart health.

Rene Tabaro, a nutritionist at King Faisal Hospital, says wheat is high in nutrients and fibre. For instance, he says, it contains several important nutrients, such as fibre which aids in digestion, and vitamins, such as Vitamin B, niacin, thiamine, and folate among others.

Fibre-rich foods cause early satiety (feeling full), which prevents overeating. Hence, high-fibre diets are recommended for weight loss.

Minerals, such as zinc, iron, phosphorus, manganese, and magnesium can also be found in wheat.

Also, he says, wheat grain can help reduce inflammation and reduce the risk of complications occurring due to chronic inflammatory diseases. 

In addition to fuelling the body and being essential for various body functions, wheat has been found to have several health benefits, such as a reduced risk of diabetes, heart diseases, cancer, and obesity.

Precaution

Muhamyankaka says although wheat contains various health benefits, it’s also essential to keep in mind that consuming too much wheat can cause sluggish digestion, digestive problems, such as water retention, bloating, and gas.

"Just like any other food, consuming wheat in moderation is key. Also, it is important to eat a balanced diet incorporating wheat in proportion,” he advises.