One of the biggest problems with so many baked goods is that they are made with highly processed white flour. So, is white whole wheat flour any better?
What is White Whole Wheat Flour?
White whole wheat flour is more nutritious as whole wheat flour because it contains the nutrient-rich germ and the fiber-rich bran. White whole wheat flour also bakes better and tastes more like all-purpose flour. Regular whole wheat flour is made from red wheat. Whereas, white whole wheat flour is made from a naturally occurring albino variety of wheat, which is lighter in color and has a sweeter, milder flavor.
Does White Whole Wheat Flour Bake the Same?
Best of all, white whole wheat flour offers the same nutritional goodness of its darker cousin. And, because white whole wheat flour is less heavy than traditional wheat flours, it can replace all-purpose white flour one to one in recipes.
What is a White Whole Wheat Flour Substitute?
A great white whole wheat flour substitute is King Arthur’s 1-for-1 gluten free flour. It’s a whole grain blend that works perfectly for those of us that avoid gluten. The best part is that it also reduces the inflammatory responses.
Is All Purpose Flour Healthy?
No, all purpose flour is not healthy. The vast majority of flour and flour-based products sold in the United States is made from wheat. All purpose flour takes the nutrient-rich wheat germ and the fiber-rich wheat bran and removes them during processing. Which means that white flour is not only nutrient-poor but has fiber-free starch.
No nutrients equals empty calories.
Along with sugar, white flour is the ultimate empty-calorie carb. Eating rapidly absorbed nutrient-poor processed white flour paves the path to weight gain, insulin resistance, hunger, obesity, type 2 diabetes, heart disease and, indirectly, exacerbates the symptoms of numerous inflammatory conditions (such as fibromyalgia, multiple sclerosis, asthma, etc.)
Is Refined Flour Healthy?
No, refined flour is not healthy. Very few food product labels use the term “refined flour” or “white flour” in their list of ingredients and no recipe is going to call for “refined flour” as an ingredient. Recipes typically call for “all-purpose flour” and food manufacturers use the term “enriched flour”.
What About Enriched Flour?
Enriched flours and “all-purpose” flours certainly sound healthier than refined white flour, but they are all the same thing. Enrichment refers to government mandated processes of adding small amounts of synthetic vitamins and minerals to refined flour after it has been processed. As required by law, all refined flour is enriched.
The only reason flour is “enriched” is because all the good stuff was removed during processing! Whole foods are not enriched, only processed foods are enriched.
Enriched flour does not contain fiber and the synthetic vitamins and minerals that are added back only represent a small portion of the nutrients that were removed during processing. Furthermore, your body does not recognize or utilize synthetic nutrients like it does naturally occurring nutrients. In addition, the disease-fighting phytochemicals are lost forever during the refinement process and are not added back.
Is Whole Wheat or Multi-Grain Flour Healthy?
Nope! Whole wheat and multi-grain flours are not healthy either. Flours used in breads are often misrepresented. For example, the typical multigrain bread is no more healthful than white bread.
While it’s great to eat a variety of grains other than just wheat —because variety assures you are exposed to a wide array of phytochemicals, antioxidants and micronutrients nature has to offer—-this approach only works if you eat whole grains.
What is the BEST Whole Grain Flour?
I’m so glad you asked, because honestly, I am sure you were getting discouraged. When we do use flour, we prefer to select one that uses whole grain, such as brown rice. Brown rice is often paired with, almond meal or almond flour, tapicoa and potato starch.
So, as long as you are eating whole grain gluten-free flour and you are not eating an excessive amount, then it’s okay. Just consider that the rest of your foods are part of a nutrient-dense clean eating diet.
We use this King Arthur measure-for-measure flour the most here at Clean Cuisine because it’s available at our local market and inexpensive to pick up online. Plus, it’s made with whole grains. Check out the ingredient list below.
King Arthur Measure for Measure Gluten Free Blend | rice, tapioca starch, potato starch, whole grain brown rice