Why you should include wheatberries in your diet

You can't get any more whole grain than wheatberries, which are, simply put, the entire grain (or "fruit") of the wheat plant, minus the hull. Here's everything you need to know about the super food, including some healthy ways to add it o your diet.

Research shows that people who eat at least three daily servings of whole-grain foods, like wheatberries, are much less likely to develop type 2 diabetes. Bran and wheat germ are also extremely beneficial for your blood sugar and health in general. Wheatberries offer both in one package.

• According to a British study, eating wheatberries resulted in significantly lower levels of blood sugar and insulin than eating the same amount of carbs from flour.
• A Swedish study had similar results when healthy volunteers ate either white bread or coarse wheat bread made with wheatberries.
• If you've shopped for prepared salads lately, you may have noticed some made with wheatberries. The berries have a nice, firm texture that requires some chewing, so they keep you from wolfing down your food.
• They're also more filling than other wheat products containing the same amount of carbohydrates, according to findings from Australia.

Large-scale studies have shown that eating whole-grain foods lowers the risk not only of diabetes but also of heart disease, stroke and several types of cancer.

• Wheatberries supply minerals and other compounds that are lost when the grains are milled into white flour.
• Their germ portion is a rich source of cholesterol-lowering sterols.

Since wheatberries take so long to cook (an hour or more, depending on whether you soak them first), you may want to cook extra, then store the surplus in a covered container in the refrigerator for up to two days or in the freezer for up to six months.

• With cooked wheatberries on hand, it's easy to add them to salads, soups, pilafs, pancakes, muffins and breads.

Wheatberries are most often enjoyed in wheatberry salads featuring anything from cranberries and nuts to avocados and tomatoes. They can be served as side dishes or main dishes, warm or chilled. Here are a few other ideas for using cooked wheatberries.

• Combine wheatberries with avocado cubes and cherry tomatoes and toss with a vinaigrette.
• Mix them with grilled peppers, place on a bed of lettuce and top with a vinaigrette.
• For a flavourful side dish, combine wheatberries with raisins, sliced almonds, chopped scallions and curry powder.
• Use as a hot or cold breakfast cereal, plain or with milk or soy milk, and topped with a bit of brown sugar and a dash of cinnamon.
• Fold wheatberries into bread dough or pancake batter.
• Combine them with cooked lentils and season to taste.
• Use them in Italian soups along with beans. They offer a nice textural contrast to the soft, creamy beans.

Overall, wheatberries are a healthy part of any diet. Keep this guide in mind and take advantage of the nutritious super food by adding it to your favourite meals.