Health Benefits Between Enriched Flour and Whole Wheat Flour

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Processing

Whole wheat grains are composed of the outer bran layer, the inner core called the endosperm, and the germ. These three components contribute to the nutritional value of whole wheat flour because all three are retained in the final product. White enriched flour starts out the same as whole wheat flour, but the bran and the germ are removed during milling, leaving the light white endosperm. Manufacturers then enrich white flour with some B vitamins and iron. According to the FDA, each pound of white flour must be enriched to include 2.9 milligrams of thiamin, 1.8 milligrams of riboflavin, 24 milligrams of niacin, 0.7 milligrams of folic acid and 20 milligrams of iron. Seventy-five percent of the phytochemicals in the grain also are removed in the making white flour. Phytochemicals are found in plants and may help to protect against cancer, cardiovascular disease and type-2 diabetes.

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The “coverage” chart below show how much of the daily needs can be covered by 300 grams of the food Wheat Wheat

3

: 5 Flour

Contains more Vitamin B3 +14.1% Contains more Vitamin B5 +113.5% Contains more Vitamin B6 +852.3% Contains more Vitamin B1 +87.4% Contains more Vitamin B2 +308.3% Contains more Folate +325.6%

Wheat Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0% Flour

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%

Contains more Vitamin B3 +14.1% Contains more Vitamin B5 +113.5% Contains more Vitamin B6 +852.3% Contains more Vitamin B1 +87.4% Contains more Vitamin B2 +308.3% Contains more Folate +325.6%

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Which food is preferable for your diet?

Low glycemic index diet

 is better in case of low  diet

is better in case of low diet

Low Fats diet
Low Carbs diet
Low Calories diet
Low glycemic index diet

Cooking With Whole Wheat Flour

You don't need to sacrifice your favorite foods in order to eat healthily. You can completely replace white flour with whole wheat flour, or just use a mix of the two in your favorite goodies. For example, use half whole wheat and half white flour to make cookies, muffins, and cakes for breakfast or dessert. Some recipes use 100 percent whole wheat and taste fantastic, like homemade bread, pasta, and noodles.

There are so many great options to use in a hearty breakfast, lunch, or dinner. For breakfast, you can make oatmeal, pancakes, waffles, and muffins with whole wheat flour. For lunch, try making pizza at home using whole wheat flour. Everything else remains the same—white or red sauce, delicious crust, and topping combinations like pesto and artichokes, sausage and cheese, and eggplant with basil. For dinner, you can opt for a delicious spinach lasagna with three different melted kinds of cheese.

Definitions

Whole wheat flower
Whole wheat flower

By definition, whole wheat flour, also known as wholemeal flour in the UK, is a pulverized substance extracted from wheat berry. Typically used for baking bread, whole wheat flour is highly nutritious because it is derived from grinding the entire wheat berry, including the endosperm, the germ and the bran.

A rich source of protein, B vitamins, iron, fiber, zinc, phosphorus, thiamin, magnesium and niacin, whole wheat flour is distinct for its speckled brown color. It is commonly mixed with lighter bleached or unbleached flours.

Whole wheat pastry flower
Whole wheat pastry flower

Whole wheat pastry flour, on the other hand, is derived from soft wheat berry. Used for baking cakes, pie crusts, pancakes and biscuits, whole wheat pastry flour is light and soft in texture. Although the wheat’s bran and the germ are included in the milling process, it does not produce a wheaty and tannic flavor.

In terms of nutritional content, whole wheat pastry flour is rich in carbohydrates. Also, it is lower in protein and gluten as compared to other types of flour.

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Considerations

Some people have allergies to wheat products and should avoid whole wheat flour as well as enriched white flour. Talk with your health professional if you have any concerns.

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