Is wheat a good source of protein?
Protein has become big business. Protein powders are an increasingly popular way to support a healthy lifestyle, manage your weight and achieve your fitness goals. They deliver a range of benefits to users, not least ensuring that people are consuming their recommended protein intake on a regular basis.
Protein powders are made from a variety of different ingredients, with everything from crickets to rice, and peas, all becoming increasingly popular. Until recently the market was dominated by whey-based proteins, but that has been changing over recent years. Lactose intolerance, and concerns about the environmental impact of the dairy industry have all been driving a move towards plant-based alternatives.
Many protein powders will also contain wheat. It’s often not appreciated that wheat is a source of protein and has played a substantial part in human diets over millennia.
What is wheat protein?
Wheat has been a major source of protein for humans since our ancient ancestors began to move from a hunter-gatherer lifestyle towards farming. Alongside other cereals, wheat contains a percentage of protein, but in wheat, that concentration is higher.
In fact, proteins make up 7-22% of wheat’s dried weight. This is largely due to the presence of gluten. This much-misunderstood family of proteins accounts for up to 80% of the total protein content found in wheat. It’s gluten that gives the elasticity and stickiness that is so useful in breadmaking. Due to growing awareness of gluten intolerance, gluten gets something of a bad press, but in fact, for most people, it’s largely benign.
One thing to bear in mind is that wheat protein is less useful as a source of amino acids than some animal proteins. Wheat protein on its own is rarely enough to provide you with all the nutrients you need when it comes to protein. For that reason, wheat protein will usually be a component part of your overall protein intake, where it can play a useful role in creating a balanced and healthy diet.
Wheat versus whey protein
Unlike whey protein, wheat protein doesn’t come from dairy products. Whey is a byproduct of the cheese-making process, where a watery liquid is dried and turned into a powder. It’s the most popular base for protein powders and it contains a full complement of amino acids, making it a complete protein source. That said, any diet that relied entirely on whey as its only protein source wouldn’t be particularly healthy.
Another factor to consider is that whey is a dairy product, meaning that it should be avoided if you’re lactose intolerant. Even if you’ve only mild lactose intolerance, the concentrated nature of whey-based proteins can lead to stomach and digestive problems.
Whey is an animal byproduct, and as a result, isn’t suitable for a vegan diet. Environmental concerns are also an issue with dairy farming having a large carbon footprint. Wheat, especially when it’s grown in an organic way, has a much lower carbon footprint and less environmental impact.
Wheat protein doesn’t provide you with the same concentration of amino acids as whey protein, but when used as part of a balanced diet, or combined as part of a protein powder mix, it can be a viable alternative. As with whey, there is the issue of food intolerances to consider with wheat containing gluten. For most people, however, wheat is a useful, plant-based alternative to animal byproducts like whey. Wheat protein is also used to create ‘seitan’ a wheat-based meat alternative.
Is wheat protein healthy?
Wheat protein, whether consumed within a protein powder, as seitan, or in other products such as bread, is a broadly healthy option. Wheat protein is naturally low in calories and high in protein. It’s also low in fat, but as outlined above does contain gluten. This means that if you have gluten intolerance you should avoid products that contain wheat.
Wheat protein is a healthy choice when used as a part of a balanced diet, either as part of a protein powder, as a meat alternative, or just part of a balanced diet.
What are the other benefits of wheat protein?
While solely consuming wheat as your principal source of protein is unlikely to provide you with the same level of indispensable amino acids as animal protein, it can play a part in a diversified diet. When combined with other food proteins such as legumes, oilseeds or animal products, the proteins of wheat offer a range of complementary nutritional benefits. For this reason, wheat is likely to play a part in feeding the planet in an environmentally friendly, healthy and sustainable manner going forward.
How do you test for protein content?
Wheat, along with other grains. is tested through highly accurate scientific instruments such as Perten IM9500. This has replaced the old manual method which was labour intensive and prone to errors.
CGrain looks at grain quality by analysing single kernels at rapid speed, checking for foreign grain, weeds, other material, green and broken kernels along with other possible impurities.
Testing for protein content has traditionally been challenging, but equipment such as Perten IM8800 provides the ability to measure grain protein, moisture and nitrogen levels in a portable format. It gives the kind of detail that would normally be expected in a laboratory.
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