Is a Wheat Berry Really a Berry?

Are wheat berries really berries? A good question, since a true berry is considered the fleshy fruit that contains the seed, and a seed is a hard covered kernel that can develop into a new plant. From that description, wheat berries are really seeds or kernels.

Wheat berries have been around for thousands of years as a primary source of vitamins and minerals. Grown in different forms, wheat berries have been one of the world’s most important sources of food. Ground up to make flour, sprouted as a refreshing veggie or cooked for a soft and chewy addition to any meal, a wheat berry is enjoyed for breakfast, lunch and dinner.

Oval in shape and tan in color the wheat berry is made up of three parts. On the outside is the bran. The bran contains protein, B-vitamins, minerals and insoluble fiber. Next is the germ that is like the seed or sprouting part of the grain. The wheat germ is highly concentrated with vitamins and minerals. Lastly, the endosperm is the largest part filled with starch, protein, minerals, carbohydrates and soluble fiber. The endosperm is what is separated from the other two parts to make processed white flower. True whole wheat foods will always contain all three parts and that is why they are more healthy.

You may hear of different types of wheat berries and it is important to note that they can be quite different. Some are better for baking breads while other have qualities that make them better for cooking cakes. My favorite is Hard Red Spring Wheat simply because it is the most healthy. Hard Red Spring wheat is highest in nutrition and has a yummy nutty taste to it that I love. It is also high in gluten, which makes it great for baking breads.

To make whole-wheat flour, hard red spring wheat berries can be ground in a grain mill, and will retain the most nutritious parts of the berry, unlike white processed flour found in stores. Your flour will supply folic acid and iron and wont have the chemical bleaching and additives of white flour.

Wheat berries can also be cooked whole, by boiling them in salted water for an hour (longer if you like a more tender consistency). The cooked wheat berries will have a sweet, nutty flavor and resemble barley. You can use them in casseroles, soups, salads and cereals. Wheat berries can also be pan toasted before cooking, for an added richness. To use as a topping, sprinkle crunchy textured wheat berries on yogurt and fruit.

Why eat hard red spring wheat berries? In addition to the great taste, they are an awesome source of dietary fiber. What are some of the benefits of fiber? As part of a healthy diet, fiber can regulate digestion, aid in lowering cholesterol, and may help control blood sugar levels. The list goes on.

Now you know what wheat berries are and how healthy they can be, try some for yourself. Don’t leave it up to food manufacturers to provide you with good health. Get some whole hard red spring wheat berries and look up a few different ways to prepare them. Just like with anything, after a little effort you will find a recipe you love and your efforts will reward you with peace of mind that you know you are getting the nutrition your body needs.