11 Health Benefits of Wheatberries, According to Science (+5 Delicious Recipes)

Wheatberries are the most natural form of wheat kernels. They are unprocessed kernels similar to barley, which is also a nutritive whole grain. If you’ve ever cooked with wheat flour, this is its whole grain form. To add them in your meals, all you have to do is douse the wheatberries in water to make them soft and you can add them to soups, salads, sandwiches, etc.

Wheatberries are good sources of vitamins, mineral salts, magnesium, copper, iodide, manganese, arsenic, and zinc. These bioactive compounds offer a wide range of health benefits against chronic diseases such as gastrointestinal dysfunction, respiratory inflammation, skin conditions, and heart diseases. It also plays a hand at reducing the severe symptoms of obesity, anemia, cancer, and gallbladder stone disease. (1)

spelt 1615408 640

1. Protein In Wheatberries Is Good For Treating Weight Loss

Research recommends that a high-protein and low-fat diet in obese patients might help them lose weight faster and get cholesterol and insulin levels back to normal. That said, a low-carb diet also plays a hand for burning fat while improving metabolic condition.

Wheatberries are very low in calories and carbohydrates. They contain plenty of protein to increase muscle strength and flexibility. This wealth of nutrients present in wheatberries act as a foundation of healthy weight loss in obese patients.

That said, a study found that wheatberries, as opposed to other types of grains, are much lower in carbohydrates to begin with. They are more nutrient dense for targeting fat cells in the body and also have a direct impact on the body’s glycemic index. (2)

This study also concluded that healthy diets in obese patients is more effective to lead to weight loss if the patients consume good amounts of dietary fats, proteins, and dietary fiber. All of which are present in wheatberries in good amounts.

Key Takeaway: So it can be said that a low-fat diet is not enough to lose weight, but a good intake of macronutrients such as proteins, fiber, and omega-3 fatty acids is essential.

2. Wheatberries Contain Omega-3 Fatty Acids To Help Lower Blood Pressure

The evaluation of wheatberries based on its antioxidant and anti-inflammatory properties might help treat and prevent hypertension. Hypertension is marked as high blood pressure caused by both genetic and environmental factors.

The antioxidant and phenolic compound capacity of wheatberries, including omega-3 fatty acids reduce high blood pressure levels in young adults, a study suggests. These essential fats affected both diastolic and systolic blood pressure in over 2,500 young adults. (3)

An intake of sufficient omega-3 fatty acids resulted in reduced blood pressure levels. This high-omega-3 fatty acids diet can promote a healthy heart and prevent hypertension-induced cardiovascular and metabolic diseases in younger adults. (4)

The daily intake of wheatberries is the best way to control and stimulate normal blood pressure levels. The study concluded that a high-antioxidant diet containing omega-3 fatty acids, present in wheatberries, can reduce inflammation which is one of the leading causes of hypertension in younger adults.

Key Takeaway: The progression of hypertension in younger adults, which is high blood pressure, can be slowed down and/or prevented with the help of a daily wheatberries diet. It contains high antioxidants such as phenolic compounds and omega-3 fatty acids that lower diastolic and systolic blood pressure.

3. Adding Wheatberries To Your Diet Can Reduce Food Allergies

Food allergies are all connected to the kind of nutrients your digest your gut. Gut flora, or gut bacteria is a group of microorganisms that help in the proper absorption and secretion of nutrients.

So what you choose to feed the gut bacteria can also influence the proliferation of certain types of food allergies in your body. Eating nutritious foods rich in fiber and proteins can promote the healthy growth of beneficial bacteria in the body. (5)

For example, a study was conducted to test the health effects of a high-fiber diet in mice with a severe peanut allergy. This study concluded that the mice who were fed a high-fiber diet were shown to have less severe food allergies than those who didn’t. (6)

The gut bacteria responds to a high fiber intake by releasing a beneficial fatty acid to the immune system. This has a direct impact on allergic responses in the body.

Once digested, the gut bacteria breaks down fiber to induce a proper immune cells response to reducing inflammation in the gut. This causes a weakened allergic reaction response to certain types of foods.

Key Takeaway: The gut bacteria and immune cells are directly influenced by a high-fiber intake. It suppresses severe allergic reactions and promotes the proper development of healthy gut bacterias in the body.

4. Wheatberries Loaded With Magnesium Assists Pregnancy

Wheatberries contain good amounts of magnesium, also some amounts of calcium, that help relieve pregnancy problems. According to one report, pregnant women between the ages of 19 to 30 require 350 mg of magnesium on a daily basis. (7)

It also benefits breastfeeding mothers as magnesium deficiency can cause loss of appetite, nausea, and fatigue in mothers. While it also leads to poor growth and preeclampsia in newborn babies.

Consuming magnesium, not through supplements, but with the help of nutrient dense foods such as wheatberry gives all a better chance at lowering pregnancy-related problems. Since wheatberries consist of calcium, vitamins, and minerals, it regulates normal growth and muscle strength. (8)

Adding magnesium-rich foods to your diet is the most natural approach to resisting and treating pregnancy problems such as abnormal fetus growth, weakness, and insomnia.

Key Takeaway: A regular magnesium intake is essential for pregnant women for reducing any sort of nutrient deficiency, fatigue, and nausea. Pregnant women often experience muscle twitching and insomnia during pregnancy. This may be due to magnesium deficiency in the body.

5. You Can Treat Diabetes With A Regular Wheatberries Intake

Treating different types of diabetes, including type 1 and type 2 diabetes, with the help of nutrients is one of the most effective methods. Foods rich in fiber, magnesium, and omega-3 fatty acids help reduce blood sugar levels and insulin resistance in the body.

People suffering from diabetes endure high blood glucose levels and inadequate production of insulin. In order to reverse the effects of diabetes in the body, studies have shown that two servings of whole wheat grains, including wheatberries, is linked with a 21% decrease in type 2 diabetes. (9)

This study suggests that whole wheat grains help control blood sugar levels and reduces risk of lowering chances of pre-diabetes.

Because wheatberries are good source of dietary fiber, it supports proper metabolism which helps control blood sugar levels and insulin production.

Another report suggests that wheat contains sufficient carbs which are considered good for reducing inflammation and the severe effects of imbalanced hormones. These hormones affect blood sugar drastically. (10)

Key Takeaway: The effects of wheatberries appear to be greater for reducing excessive blood sugar levels in the body. They also support proper insulin production to lower chances of diabetes in young adults.

6. Wheatberries Have Powerful Anti-Cancer Properties

Wheatberries offer a wholesome nutritional value. They’re high in fiber, magnesium, calcium, and omega-3 fatty acids. The most notable health benefit is its anti-carcinogenic properties.

A study concluded that women incorporating high-fiber diets are at a lower risk of developing breast cancer than those who don’t. A regular intake of fiber is associated with a direct 12 to 19% decrease in breast cancer proliferation. It also showed a 24% decrease in women with experiencing menopause. (11)

Another research studied the positive effects of magnesium intake for the treatment and prevention of pancreatic cancer. The study showed that insufficient intake of magnesium for men and women between the ages 50 to 76 increases their chances of developing pancreatic cancer by 24%. (12)

Another one of its healthy nutrients, calcium helps reduce the risk of developing ovarian cancer in women. Women with a normal calcium intake coupled with regular sun exposure are at a lower risk of ovarian cancer.

This study found that an increase in lactose intake and whole milk put women at a greater risk of developing ovarian cancer cells in the body. (13)

One study proved the works of omega-3 fatty acids on cancer. This study found that people who consumed good amounts of omega-3 fatty acids in their diet were at a lower risk of developing prostate and colon cancer. That’s because omega-3 helps reduce cancer cell multiplication in the body.

Evidence also suggests that it gets easily absorbed into the cells to alter the inflammatory protein Ras which plays a role in tumor development. This mechanism helps reduce risk of inflammation which saves your body from cancer cells and tumors. (14)

Key Takeaway: Wheatberry’s antioxidant and mineral strength offers incredible anti-cancer properties. It helps lower the risk of many types of cancer including colon, prostate, breast, and ovarian.

7. Wheatberries Contain Betaine Compound That Decreases Inflammation

Betaine is a powerful amino acid found in wheatberries. It helps improve body composition, fights diseases, and promotes normal muscle gain in the body. Along with these impressive health benefits, betaine also fights inflammation.

Inflammation is a leading cause of many chronic illnesses such as heart disease, cancer, gastrointestinal diseases, and cognitive disorders.

Betaine, according to a recent study, helps increase blood concentration to reduce risk of heart diseases. A daily consumption of 9 g of wheatberries for its betaine intake can alleviate abnormal blood concentration markers such as LDL cholesterol and blood pressure in adults. (15)

Another study proved that dietary betaine reduces the chronic inflammation process in the body. This study focused on 1514 men and 1528 women participants who were fed certain amounts of betaine.

The results showed that those who consumed higher concentrations of betaine were at a lower risk of developing abnormal inflammatory markers. This includes C-reactive proteins, homocysteine levels, and tumor necrosis compounds. (16)

Key Takeaway: There’s plenty of evidence for wheatberry’s health-promoting properties. And one of them is the high intake of betaine amino acid for reducing inflammatory markers in the body. It helps prevent cancer, high cholesterol, hypertension, and cardiovascular disease.

8. Wheatberry Being A Whole-Grain Food Prevents Gallstones

Gallstones is a common disease of the digestive system characterized by stone-like deposits lodged in the gallbladder. This blockage can lead to chronic pain in the abdomen region. It also causes other symptoms such as nausea and back pain.

A known fact about gallstones is that these symptoms only arise when the condition gets really bad. Gallstones may cause no signs during the first few months, but when left undiagnosed for a long time, it can lead to pain and nausea. (17)

That said, wheatberries are good sources of fiber that can instantly reduce effects of gallstones. A lot of factors such as unhealthy eating habits, lack of exercise, aerated drinks, etc. can lead gallstones. This may be because of a low-fiber diet.

Fiber helps in regulating a normal and healthy digestive system. As you already know, it is a common cure for diarrhea, constipation, and other bowel diseases. That’s why it’s important to prevent and treat gallstones in the body. (18)

Key Takeaway: Whole-grain foods such as wheatberries contain lots of fiber which play an important role in reducing symptoms of gallstones. Fiber is a nutritious supplement to help accelerate metabolism and prevent gastrointestinal diseases.

9. The Vitamin D And Magnesium In Wheatberries Reduces Asthma

Studies have suggested that magnesium and vitamin D, present in wheatberries, helps reduce severe effects of a respiratory disease, namely asthma. It also strengthens the immune system of the lung to fight inflammation and infections.

Due to magnesium’s anti-inflammatory properties, it is a powerful candidate to prevent the development of asthma. A study on 55 adults with mild asthma proved that a regular consumption of magnesium (170 mg) helps control severe symptoms of asthma. It played a role in expanding the lung’s airways while reducing inflammatory markers that cause an asthma reaction.

And it’s possible magnesium could have a much similar effect to treat children with chronic asthma. Children suffering from chronic asthma often inhale steroids to deal with its severe symptoms and triggers. This causes a harsh magnesium deficiency in the body. (19)

It’s highly possible that vitamin D could also be held responsible for the treatment and prevention of asthma in children and adults. Adults with low levels of vitamin D had increased inflammation in the lungs and were more likely to inhale steroids to manage asthma triggers on a daily basis.

Key Takeaway: Wheatberries are high in magnesium and vitamin D. And a normal serving of both of these nutrients can help reduce inflammatory symptoms of asthma. A regular magnesium and vitamin D diet is a healthier substitute to inhaling steroids for better asthma management.

10. Wheatberries Are A Good Source Of Plant Lignans

Plant-based lignans are also considered as phytoestrogens that get activated by the intestinal bacteria within the body. It is known for its anti-inflammatory, anti-cancer, and cholesterol-lowering properties.

It’s not surprising to know that there isn’t any magical food that keeps you 100% safe from chronic diseases such as cancer, heart disease, and metabolic syndrome. But there are certain types of foods and nutrients that can slow down or stop the proliferation of inflammatory cells and free radical damage.

In wheatberries, plant lignans play an important role in resisting the development and mobility of cancer cells in the body. It reduces your chances of developing pre-cancerous cellular changes which might lead to the progression of prostate, breast, and ovarian cancer. (20)

This non-caloric active compound also support normal cardiovascular function. A controlled study on both men and women showed that regular consumption of plant lignans showed a significant decrease in both diastolic and systolic blood pressure.

It also helped decrease plasma concentration and urine HETE acid which is a major biomarker for cardiovascular disease. (21)

Key Takeaway: Plant lignans have the ability to prevent cancer cells progression and movement in the body. It also plays a role in reducing blood pressure in healthy adults to lower chances of developing inflammatory cardiovascular diseases.

11. Consumption Of Vitamin B In Wheatberries Reduce Risk Of Cardiovascular Disease

There are many factors that might cause cardiovascular disease in both health and unhealthy individuals. These factors include pollution, genetic factors, high-fat diets, and nutrient deficiency.

Vitamin B offers impressive health-promoting benefits to reduce cardiovascular disease caused by air pollution. Harmful chemicals and toxins in the air, once ingested, can increase inflammation and blocked arteries. This may also trigger myocardial infarction of the cardiovascular system.

Studies suggest that vitamin B reduces the inflammatory markers of air pollution-induced cardiovascular disease. The study was conducted on non-smoking human participants. The results proved that vitamin B alters the physiological function of the body affected by air pollution to prevent metabolic inflammation. (22)

Another study on the positive effects of folic acid proved that it may help reduce risk of developing heart disease in adults. Folic acid, present in wheatberries, can promote normal homocysteine levels which is a major contributor to blocked arteries and blood clots. (23)

Key Takeaway: Vitamin D and folic acid are excellent agents for preventing cardiovascular inflammation within the body. It can be said that vitamin D and folic acid play a role in fighting against the inflammatory markers that cause heart attack or a stroke.

5 Delightful Ways To Eat Wheatberries

Adding whole grains to the diet is always a good idea. And what better way to do so than by consuming wheatberries on a regular basis. And not just whole grains, wheatberries also contain fiber and vitamins. So it’s like killing not two but three birds with one stone.

The best part about wheatberries is that they have a sweet and nutty taste along with a delicious chewy texture. They take a while to cook, which is why many people prepare a large batch and store it in the fridge. This way you get the wonderful opportunity to make quick and healthy wheatberry meals all week long.

So let’s find out how you can use wheatberries to make your dishes healthy and even more delicious.

1. Zesty Black Bean Wheatberry Chili

This easy to make recipe is a hearty blend of beans, wheatberries, onion, and peppers.


2 tbsp of olive oil, extra virgin

5 cloves of garlic

2 tsp of brown sugar

1-1/2 tsp of ground cumin

1 chopped yellow bell pepper

1 chopped yellow onion

2 cups of wheatberries, cooked

1 tsp of dried oregano

2 tsp of chilli powder

1/2 tsp of salt

2 cans of rinsed black beans

2 cans of undrained diced tomatoes (unsalted)

Lime juice

1/2 tsp of pepper, freshly ground

2 cups of vegetable broth

1/2 can of adobo sauce chipotle peppers, minced

1 diced avocado

1/2 cup of fresh cilantro, chopped


  1. Heat olive oil over medium heat before adding pepper, salt, oregano, cumin, chilli powder, garlic, bell pepper, and onion. Cook these ingredients for at least 5 minutes. Then add brown sugar, broth, chipotle, tomatoes, and beans. Turn up the heat and let the mixture boil. Once that happens, reduce the heat and simmer the dish for 20-25 minutes.

  2. Then it’s time to stir in the wheatberries and let them cook for another 5 minutes. If these were placed in the freezer prior to this, then make sure that they heat up thoroughly. You can turn off the heat now.

  3. Finally, pour lime juice over everything before garnishing the dish with cilantro and avocado.

2. Hot Cream Wheatberry Cereal

Breakfast is considered to be the most important meal of the day, isn’t it? So here’s a great way to start your day with fiber-rich wheatberries and rolled oats in a fruity and nutty flavor.


For cooking wheatberries:

1 tsp of salt

7 cups of cold water

2 cups of wheat berries

For the main dish:

1/8 tsp of salt

1-1/4 cups of wheatberries, cooked

1/4 cup of toasted slivered almonds

2 tsp of brown sugar

1-1/4 cups of rolled oats

2 cups of fat-free milk

1/2 cup of raisins

1 tsp of ground cinnamon


  1. First you need to cook the wheatberries. So let’s begin by removing any stones present in the wheatberries. Sort through them carefully before rinsing them under running water. Please the wheatberries in a large saucepan with salt and water. Boil the solution on high heat. Once it starts to boil, reduce the heat and let it simmer for an hour. Then you can drain them and rinse them again.

  2. The second and final step is to prepare the hot cereal. Bring together salt, milk, raisins, and oats in a microwave-friendly bowl. Stir these ingredients in order to combine them properly.

  3. Microwave them on high heat for not more than 3 minutes. Following which you can add the wheatberries and microwave the dish again for another 2 minutes. Then get it out and let it rest for a minute before stirring in cinnamon and brown sugar.

  4. Add some finishing touches like sprinkling toasted almonds. And there, your fiber-rich morning cereal is ready to do wonders to your system.

3. Fresh Wheatberry Salad

Salads are easy to prepare and are the healthiest kinds of foods, right? So let’s learn how to create a delightful salad with wheatberries.


3 tbsp of olive oil

2 stalks of celery, chopped

1 chopped scallion, only the green and white parts

2 tbsp of lemon juice

1/2 cup of parsley leaves, chopped

1-1/2 cups of wheatberries

Salt and pepper, the latter freshly ground

3/4 cups of chopped walnuts

1/2 cup of chopped dried cherries


  1. Add wheatberries to a pot of water to boil them for an hour. This is how they become tender. Then you can drain the wheatberries and let them cool.

  2. In the meantime, toast walnuts on medium heat on a dry skillet until they turn fragrant. This should not take more than 3 minutes.

  3. Then in a bowl, add all the ingredients together. This means combining lemon juice, olive oil, parsley, scallions, dried cherries, celery, walnuts, and wheatberries. And let’s not forget the seasoning!

4. Sweetened and Spiced Wheatberry Pudding

You will love the delicious combination of maple sweet and spicy milk flavors with wheatberries. The best part about this dish is that you can savor it as your first meal of the day or even dessert.


1 strip of orange zest

1/2 cup of maple syrup, pure

1/2 cup of maple yogurt, low-fat

1 cup of wheatberries

Some salt to taste

1 tsp of vanilla extract

1 stick of cinnamon

1/2 tsp of ground cinnamon

2 tbsp + 3 cups of milk, low-fat and divided


  1. Before using the wheatberries, it’s important for you to sort through them. You need to do this to remove all the stones. Then rinse them well before placing all of it in a saucepan. Add water to this and boil the wheatberries. Once that happens, reduce the heat and let them simmer, covered. At this point, you can add more water. The goal is to make the wheatberries tender. And this process usually takes at least an hour. Following which drain them.

  2. Then bring together 2 tbsp of milk and wheatberries in your food processor or blender. You can pulse the mixture until the wheatberries break into coarse, tiny pieces.

  3. The next step is to add this mixture with the remaining milk, orange zest, salt, and cinnamon stick into a pot. Let it all boil for a while. Then reduce the heat and let it cook. Please make sure that you keep stirring to prevent the ingredients from sticking to the pot. Once the mixture turns thick, which should not take more than 30 minutes, turn off the heat.

  4. Now it’s time to remove the stick of cinnamon as well as orange zest from the dish. Then pour vanilla extract and maple syrup.

  5. And that’s about it, your pudding is ready to satisfy your taste buds. You can now sprinkle the ground cinnamon and maple yogurt over the pudding.

5. Wheatberry Mushroom Pilaf

Preparing a side dish adds more taste and flavor to your food. So learn how to cook this delicious wheatberry mushroom pilaf to make your meal more appetizing and healthier.


1 pound of sliced mushrooms

1-1/2 cups of cooked wheat berries

1 tsp of chopped rosemary leaves, fresh

1-1/2 cups of chopped onion

1/4 cup of red wine

1 tsp of chopped lemon zest

1 tbsp of butter

1/2 tsp of salt

2 tsp of olive oil

1/2 tsp of chopped thyme leaves, fresh

Salt and pepper to taste

5 cloves of minced garlic

1 tbsp of soy sauce

1/4 cup of chicken broth

1-1/2 cups of cooked rice, leftover


  1. After boiling wheat berries in salt water for an hour, heat oil on a pan over low flame. Bring in the onions with salt and let them cook for 10 minutes. Then add garlic to the mix and let it cook for another 5 minutes.

  2. Now is the time to butter it up before pouring soy sauce and placing mushrooms into the pan. You can increase the heat and let the ingredients cook for 10 minutes. At this point, you have to wait for the mushroom to release their juices.

  3. Once that happens, add chicken broth and wine and let the dish simmer for 5 minutes. Just when the wine starts to evaporate, bring in the lemon zest, rosemary, thyme, rice, and wheatberries. After heating all of this thoroughly, add the seasoning. And your side dish is ready to be placed at the side of your meal.

Wrapping It Up

Now that you know the nutritional value of wheatberry, you know it offers complete protection and nourishment against harmful chemicals and toxins due to genetic and environmental factors. So you can make good use of cooked wheatberries for its wide variety of surprising health benefits.

Wheatberries are loaded with everything one needs for a healthy diet. It contains powerful bioactive compounds, vitamins, minerals, and lots and lots of fiber. All these antioxidants can have a positive impact on your heart, mind, and overall health. It also delivers healthy carbs and proteins which are perfect for energy production.

You can enjoy cooked wheatberries in any form you want. But it’s important to remember that consuming too much of anything has its serious side-effects. So moderation is key at this point.