If you're looking for a nutrient-dense and low-calorie food to add to your diet, consider wheat hearts. These small, whole wheat kernels are packed with essential vitamins and minerals, and they only contain 13 calories per one-ounce serving when cooked without added fat.

Wheat hearts are an excellent source of fiber, protein, and complex carbohydrates. They're also rich in B vitamins like thiamin, niacin, and riboflavin, which play important roles in energy metabolism and overall health.

In this article, we'll explore how to cook wheat hearts, the nutrients they provide, their potential health benefits, and more.

What Are Wheat Hearts?

Wheat hearts are the nutrient-dense, inner portion of the wheat kernel that is removed during the refinement process to make white flour. They are sometimes referred to as wheat berries or whole wheat kernels, and they have a slightly sweet, nutty flavor and a chewy texture when cooked. Wheat hearts are available in most health food stores and online retailers. They can be purchased pre-packaged or in bulk, and they may be sold as whole wheat kernels, cracked wheat, or ground wheat flour. To cook wheat hearts, you'll need to rinse them thoroughly and then simmer them in a pot of water for about 30-40 minutes, or until they become tender but still slightly chewy. Once cooked, they can be used in a variety of dishes, from grain salads and pilafs to soups and stews.

How to Cook Wheat Hearts

To cook wheat hearts, start by rinsing them thoroughly under cold water to remove any dirt or debris. Then, bring a pot of salted water to a boil and add the wheat hearts. Reduce the heat and let them simmer for 30-40 minutes, or until they become tender but still slightly chewy. Drain off any excess water and transfer the cooked wheat hearts to a serving dish. Season them with salt, pepper, and your favorite herbs and spices. Cooked wheat hearts can be stored in an airtight container in the refrigerator for up to five days, or in the freezer for up to six months.

What Are the Nutrients Present in Wheat Hearts?

Wheat hearts are a nutrition powerhouse, packed with a range of essential vitamins and minerals. Here's a breakdown of some of the key nutrients you'll find in one ounce of cooked wheat hearts: - calories: 13 - Protein: 1.8 grams; Carbohydrates: 2.9 grams; Fat: 0.2 grams; Fiber: 0.6 grams; Thiamin (B1): 12% of the RDI; Niacin (B3): 7% of the RDI; Riboflavin (B2): 5% of the RDI; Folate: 2% of the RDI; Iron: 1% of the RDI.

How Much Calories are in 1 Oz of Wheat Hearts?

One ounce of cooked wheat hearts contains just 13 calories, making them an ideal food for those trying to lose weight or manage their caloric intake. Plus, they're packed with nutrients and fiber, so they'll help keep you full and satisfied for longer periods of time.

What are the Health Benefits of Wheat Hearts?

Wheat hearts offer a range of potential health benefits, thanks to their nutrient-rich profile. Here are a few of the top benefits associated with consuming wheat hearts: - Rich in fiber: Wheat hearts are a good source of dietary fiber, which can help promote regularity, lower cholesterol levels, and keep you feeling full longer. - May improve heart health: Some research suggests that eating whole grains like wheat hearts may lower your risk of heart disease, thanks to their cholesterol-lowering effects and high antioxidant content.

Are Wheat Hearts Good for Weight Loss?

Yes, wheat hearts can be an excellent food choice for weight loss, due to their low calorie and high nutrient content. They can be used in a variety of dishes to add bulk and fiber without adding extra calories or fat. One study found that adding whole grains like wheat hearts to a weight loss diet led to greater weight loss and better improvement in metabolic health measures than a diet that focused solely on reducing calories.

What are the Possible Side Effects of Consuming Wheat Hearts?

For most people, consuming wheat hearts is safe and well-tolerated as part of a balanced diet. However, there are a few potential side effects associated with consuming wheat products that you should be aware of: - Gluten sensitivity: Wheat contains gluten, a protein that can trigger an allergic response in some people with celiac disease or non-celiac gluten sensitivity. - Digestive issues: Some people may experience gastrointestinal symptoms like bloating, gas, or diarrhea after consuming wheat hearts or other whole grains, due to their high fiber content.

Can Wheat Hearts be Consumed by People with Gluten Intolerance?

For people with celiac disease or non-celiac gluten sensitivity, consuming wheat hearts may trigger digestive symptoms like bloating, gas, or diarrhea. These individuals should avoid wheat products and opt for gluten-free grains like quinoa, rice, or buckwheat instead.

How to Store Wheat Hearts Properly?

Cooked wheat hearts can be stored in the refrigerator for up to five days in an airtight container. They can also be frozen for up to six months in airtight freezer bags or containers. If you're storing uncooked wheat hearts, keep them in an airtight container in a cool, dry place for up to six months. You can also store them in the refrigerator or freezer for longer shelf life.

What are Some Delicious Recipes that Include Wheat Hearts?

Wheat hearts are a versatile ingredient that can be used in a variety of dishes, from hearty salads and grain bowls to soups and stews. Here are a few delicious recipes to get you started: - Wheat Berry and Roasted Beet Salad - Winter Wheat Berry Bowl with Roasted Root Vegetables