Triticum aestivum, or common wheat, is the source of the grass known as wheatgrass. There are numerous advantages of using wheatgrass as a healthy food. The majority of people either purchase wheatgrass powder to take as a supplement or drink it as juice.
There is some disagreement over which form of wheatgrass—juice or powder—is healthier for you. Both have nutritional advantages. In actuality, each has advantages and disadvantages.
Wheatgrass has four advantages:
1. It is rich in many crucial nutrients
Due to its nutritious content, wheatgrass provides a number of advantages. Along with vitamins A, C, E, and K, it also contains B vitamins.
According to a study published in the IOSR Journal of Pharmacy and Biological Sciences in April 2016, wheatgrass really provides more vitamin C than oranges and twice as much vitamin A as carrots.
According to a study published in the Journal of Pharmacy & BioAllied Sciences in October 2015, wheatgrass is also high in fibre and minerals like phosphorus, zinc, magnesium, iron, manganese, calcium, and copper.
Wheatgrass is typically offered as juice or powder rather than consumed because of the fibre level, which makes it difficult to digest.
2. Chlorophyll Is Present
The photosynthetic pigment chlorophyll, which gives plants their green colour, is also abundant in wheatgrass. According to a review published in Functional Foods in Health and Disease in November 2011, chlorophyll enhances liver function and aids in the removal of toxins from the body.
According to a December 2014 study published in the International Journal of Chemical Studies, haemoglobin, a protein found in red blood cells, shares several chemical similarities with chlorophyll.
Wheatgrass’s mix of chlorophyll, vitamin B12, iron, and folic acid, say the researchers, may be useful in treating blood disorders including anaemia. The benefits of wheatgrass for blood disorders, however, still require further study.
3. It Has Strong Antioxidants
By lowering dangerous free radicals and oxidative stress, antioxidants aid in the body’s battle against cell damage. According to a study published in the American Journal of Clinical Nutrition in November 2018, a diet rich in antioxidants has been related to disease prevention and decreased occurrences of illnesses including heart disease and cancer.
According to a July 2018 study published in the Journal of Food Science, wheatgrass is rich in antioxidants (including glutathione, vitamin C, and vitamin E) and may help lower oxidative stress in the body.
It’s crucial to remember, however, that the majority of research on the precise antioxidant qualities of wheatgrass has been conducted on animals or in test tubes. In this area, further human research is required.
4. It Might Help Treat Certain Medical Conditions
According to a review published in Mini-Reviews in Medicinal Chemistry in October 2015, wheatgrass may help with the treatment of a number of chronic illnesses and health issues.
The following conditions are frequently treated using wheatgrass juice, powder, or supplements:
Issues with the blood
Digestive problems, such as flatulence or constipation
You should be aware that there aren’t many clinical studies that back up the use of wheatgrass powder to cure these ailments in people. Having said that, it has been mentioned that wheatgrass:
According to a study published in the Journal of Dietary Supplements in January 2017, they can help lower cholesterol and triglyceride levels.
A study published in the Food Science Research Journal in October 2016 suggested lowering blood glucose levels in diabetics.
According to a May 2019 study published in the Journal of Clinical Oncology, reducing vascular damage, blood clots, and inflammation in colon cancer patients following chemotherapy.
Although the data is currently quite restricted, all of these trials have yielded positive findings pointing to numerous wheatgrass benefits.
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Dosage and Side effects of wheatgrass
If you’re wondering how much wheatgrass you can consume each day, a normal serving size is one to four ounces (equivalent to one to two wheatgrass shots). The usual dosage for wheatgrass powder is 3 to 5 grammes (about 1 teaspoon).
Generally speaking, ingesting wheatgrass is deemed harmless and has no known long-term negative effects. However, as the body gets used to eating wheatgrass juice or powder, some people experience negative effects at first. Typical negative effects include:
To help your body adjust to wheatgrass, start out slowly and gradually increase how much you drink over time.
Don’t go beyond the dosage that is advised as well. If you’re taking a powdered product, check the package for serving guidelines. Start with 1 ounce per day of wheatgrass juice, whether you make it yourself or buy it fresh. Find out from your physician how much wheatgrass is ideal for you.
Which Is Better, Wheatgrass Juice or Powder?
Many people are curious as to whether powdered wheatgrass is as effective as fresh wheatgrass juice, or even if it is. There are a few things to be wary of, but studies haven’t been done to pinpoint the precise variances.
Fresh wheatgrass leaves are ground into flour to make wheatgrass powder. It is frequently offered in powder or pill form in health food stores. Because it has been dehydrated, wheatgrass powder is shelf-stable; nevertheless, some dehydration techniques include intense exposure to air and heat, which some claim lowers the nutritional content.
It’s simple to grow wheatgrass at home. Before the grassroots can be seen, it has to absorb up sunshine for roughly eight to twelve hours. The time it takes for wheatgrass to germinate and flourish after planting might range from six to ten days.
However, there is a chance that the soil in fresh wheatgrass will be contaminated with bacteria and mould, which could have negative health effects. If you’re cultivating your own wheatgrass, be careful to give the soil attention and properly clean and store the wheatgrass.
It ultimately boils down to a matter of desire, lifestyle, and opinion. Both have advantages. When compared to fresh wheatgrass, wheatgrass powder is easier to spoon into your favourite beverage, lasts longer, and is portable if you travel.
Live enzymes in fresh wheatgrass juice have positive health effects. Fresh wheatgrass juice can be an affordable and practical way to get a dosage of nutrients as long as it comes from a plant with healthy soil.
Use of Wheatgrass
Add natural sweeteners like stevia, lucuma, or monk fruit powder to your wheatgrass juice if the grassy, harsh taste of straight wheatgrass turns you off.
Alternatively, you can juice your wheatgrass with additional herbs like ginger, lemon, lemongrass, and mint to help cover up its bitter, earthy flavour.
Wheatgrass juice is frequently added to hot drinks, such as matcha green tea or Chinese Pu’er tea. These two drinks can cover up some of the unappealing wheatgrass flavours because they both already have earthy overtones.
You can combine wheatgrass juice with naturally sweet fruit and vegetable products like coconut milk or pomegranate, pineapple, or beetroot juice if you wish your wheatgrass drink to be a little bit sweeter but don’t want to use sweeteners.
Making smoothies with your wheatgrass is an additional option. You may easily incorporate flavorful, healthy ingredients like bananas, carrots, cucumbers, apples, and pears to make delectable wheatgrass cocktails.
Working with wheatgrass powder is quite simple. The majority of wheatgrass powder drink recipes just require a teaspoon, however actual serving quantities differ between brands (check your product labels for specific serving info).
Simply combine the pure powder with water to create basic wheatgrass juice or shots.
If you don’t like the flavour, try putting your powder in hot drinks like matcha green tea or smoothie recipes.
Wheatgrass’s Health Benefits for Diabetes
A metabolic disease called diabetes is characterised by insufficient insulin synthesis. The pancreas produces the hormone insulin, which is essential for regulating blood sugar levels. In addition to being frequently linked to being overweight and having high blood fat levels is type 2 diabetes. Wheatgrass is a herb from the wheat family, and its scientific name is Triticum aestivum. According to Memorial Sloan-Kettering Cancer Center, wheatgrass is a natural source of the vitamins A, C, E, K, and B complex as well as minerals like iron, calcium, magnesium, selenium, amino acids, and chlorophyll. The juice from wheat grass leaves is typically taken in its raw form for medical purposes.
Because wheatgrass is a nutrient-dense herb, it has been suggested for treating a range of ailments, from diabetes, cancer, and colon purification to immune system stimulation and antibacterial activity. However, just a few clinical trials have supported these health advantages.
According to a research team’s study that was published in the December 2009 issue of “Journal of Herbal Medicine and Toxicology,” wheatgrass has a clear influence on lowering blood sugar and cholesterol levels and can be used to control diabetes. Wheatgrass was added to one meal in this trial, which involved 30 individuals. Diabetics should eat low GI foods since the glycemic index (GI) measures how a diet affects blood glucose levels. The scientists discovered that considerably lowering the GI of particular foods by adding 15 g of wheatgrass improved blood sugar levels. The participants who ingested wheatgrass also had lower blood levels of certain lipids known as triglycerides. To support these clinical findings, further research is required. Wheatgrass consumption is recommended for diabetics by Michael M. Murray, ND, author of “Beat Diabetes Naturally: The Best Foods, Herbs, Supplements, and Lifestyle Strategies to Optimize Your Diabetes Care.”
Wheatgrass is well tolerated and has a great safety profile. Mild nausea and headaches are uncommon adverse effects. If you have a wheat or grass allergy or celiac disease, you should avoid consuming wheatgrass because it might trigger allergic reactions in those who are vulnerable. Women who are pregnant or nursing shouldn’t ingest wheatgrass because its safety hasn’t been well evaluated during those times.
To determine the ideal daily dosage of wheatgrass that could help you feel better, speak with a trained healthcare professional. Any drug you are currently taking should not be replaced by wheatgrass, nor should it be utilised to do so.7