Cream of Wheat is a well-known brand of breakfast porridge. They craft this product from farina, a type of hot cereal finely milled from wheat. Its creamy and thick consistency makes it a popular choice, often prepared with either milk or water and adorned with an assortment of sweet or savory toppings.
Nevertheless, even with its widespread appeal, you may wonder about the health benefits of incorporating cream of wheat into a balanced diet. This article explores the nutritional aspects of cream of wheat.
Potential benefits
Various potential health benefits have been linked to Cream of Wheat.
Rich in nutrients
Cream of Wheat is a low-calorie food that is rich in essential micronutrients. A single serving of one cup (241 grams) of cooked cream of wheat offers a substantial amount of these vital nutrients.
- Calories: 133
- Protein: 4 grams
- Fat: 0.5 grams
- Carbs: 28 grams
- Fiber: 1 gram
- Iron: 58% of the Daily Value (DV)
- Niacin: 39% of the DV
- Vitamin B6: 38% of the DV
- Thiamine: 37% of the DV
- Riboflavin: 33% of the DV
- Folate: 33% of the DV
- Selenium: 13% of the DV
- Calcium: 11% of the DV
- Copper: 11% of the DV
Cream of Wheat is particularly abundant in iron and includes a range of B vitamins, including niacin, vitamin B6, thiamine, riboflavin, and folate.
These B vitamins are essential for multiple health-related functions, encompassing energy production, brain health, and DNA formation.
In addition, cream of wheat contains selenium, a significant micronutrient that functions as a powerful antioxidant, helping to mitigate inflammation and defend against diseases.
Source of iron
Iron is a vital mineral essential for the transport of oxygen, the synthesis of DNA, and the production of red blood cells.
A deficiency in this crucial nutrient can lead to iron deficiency anemia, a serious condition characterized by a shortage of healthy red blood cells in the body.
People who follow vegan or vegetarian diets may increase their risk of developing iron deficiency anemia because the body absorbs iron from animal products more easily than from plant-based sources.
They fortify Cream of Wheat products with iron, making them an excellent vegetarian-friendly option for obtaining this essential micronutrient.
A single serving of enriched Cream of Wheat, which weighs 241 grams, provides more than half of the daily value (DV) for iron.
However, it is important to recognize that the recommended dietary allowance (RDA) for iron is 1.8 times higher for vegetarians and vegans than for those who consume meat.
Consequently, while a serving of cream of wheat offers a lower percentage of the DV for vegetarians and vegans, it remains a beneficial source of iron.
Easy to enjoy
Cream of Wheat is not only tasty but also highly versatile, allowing for enjoyment in various ways. You can prepare it with either water or milk and cook it using a microwave, stovetop, or slow cooker, depending on your preferences.
Additionally, you have the option to enhance it with a variety of sweet or savory toppings to suit your taste.
Common additions to Cream of Wheat include sugar, maple syrup, fruits, nuts, spices, salt, cheese, or butter. Nevertheless, the possibilities for customizing your cream of wheat are virtually limitless.
Downsides
While cream of wheat presents various potential advantages, it is important to acknowledge some drawbacks that may be associated with its consumption.
Contains gluten
People identify Cream of Wheat as a form of farina, which is a cereal derived from milled wheat. This means that it contains gluten, a group of proteins found in cereal grains that provides dough with its characteristic elasticity.
While the majority of people can consume gluten without any adverse effects, those with celiac disease or gluten sensitivity may suffer from negative reactions after eating gluten-containing foods.
For individuals with celiac disease, ingestion of gluten can trigger an immune response, leading to digestive issues such as diarrhea, constipation, and stomach discomfort.
In contrast, those with gluten sensitivity often report symptoms such as bloating, nausea, fatigue, and cognitive difficulties, commonly known as brain fog.
Adopting a gluten-free diet that excludes cream of wheat along with wheat, barley, and rye can assist in alleviating symptoms.
High in sodium
The latest Dietary Guidelines for Americans recommend that most healthy adults restrict their sodium consumption to approximately 2,300 mg per day.
Instant Cream of Wheat is notably high in sodium, containing about 590 mg per cooked cup (241 grams), which exceeds 25% of the suggested daily maximum.
Although quick or regular cream of wheat has lower sodium levels, people often prepare it with added salt, which can increase the sodium content in the final dish.
Moreover, savory toppings like cheese or nuts can contribute to a higher overall sodium intake.
Research indicates that lowering sodium consumption can contribute to a reduction in blood pressure, particularly in individuals with elevated levels.
Additionally, studies suggest that a high-sodium diet may correlate with a heightened risk of stomach cancer.
Furthermore, excessive salt intake can lead to increased calcium excretion in urine, potentially resulting in bone density loss.
Consequently, it is essential to regulate the consumption of cream of wheat and other sodium-rich foods to mitigate negative health outcomes.
The bottom line
Cream of Wheat is a valuable source of several key nutrients, including niacin, vitamin B6, thiamine, riboflavin, and folate.
It is also a significant source of iron, a vital mineral that is frequently lacking in the diets of many individuals following vegan or vegetarian lifestyles.
However, it may not be an ideal choice for everyone, as it contains gluten and can be relatively high in sodium, depending on the variety, cooking method, and any added components.
