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What is the Healthiest Flour? A Doctor's Dive into Wheat, Gluten-Free, and Other Alternatives for Baking

HILLARY LIN

APRIL 22, 2024

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I made my first sourdough bread last week! Yes - I managed to survive an entire pandemic without once trying to make bread, and now I have joined the millions throughout human history partaking in this satisfying practice. Part of the reason is being inspired by "The Great British Bake-Off" and Paul Hollywood, one of the show's judges and a charismatic bread connoisseur.

Another reason is I wanted to control my carbs by making them myself. You know what you eat only if you make it (or watch the chef very closely). If you're like me, you're constantly bombarded with mixed messages about gluten, wheat, oats, keto, low-carb, and similar nutrition advice for my supposed health and longevity. As a physician, I have made it my mission to be an interpreter of such messaging so that you get usable takeaways relevant to your personal health.

Let's get down to it. What flour is the “best" or "healthiest" flour? What even is gluten? Why would you want to avoid it?

Refined vs. Whole Wheat Flour

Let’s get into the details relevant to our health! When it comes to wheat flour, there are two main types: refined and whole wheat. The primary difference between these two types lies in how they are processed and the parts of the wheat kernel that are included in the final product.

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Whole wheat flour is made by grinding the entire wheat kernel, which consists of three parts: the bran (outer layer), the germ (embryo), and the endosperm (starchy center). By using the whole kernel, whole wheat flour retains all the natural nutrients found in wheat, including fiber, vitamins (vitamin E, B vitamins including thiamin, niacin, and folate), minerals (such as iron, zinc, and magnesium), and phytochemicals (beneficial plant compounds that may help reduce inflammation and lower the risk of certain diseases).

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Refined flour, also known as white flour, is made by removing the bran and germ from the wheat kernel and grinding only the endosperm—this process, known as refinement, strips away many nutrients and fiber in whole wheat flour. The remaining endosperm is then ground into fine, white flour.

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You might be wondering - why the heck do we get rid of all these great nutrients in whole wheat?? Of course, it comes down to commercializing flour.

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1. Longer shelf life: The bran and germ contain natural oils that can go rancid over time, leading to a shorter shelf life for whole wheat flour. Removing these components gives refined flour a longer shelf life, which is advantageous for food manufacturers and retailers.
2. Finer texture: True to its name, refined flour has a finer, softer texture compared to whole wheat flour, which can result in lighter, fluffier baked goods. This is because the bran and germ particles in whole wheat flour can interfere with the development of gluten, the protein network responsible for the structure of baked goods. Who here has had light, fluffy milk bread??
3. Appearance: White flour produces baked goods with a lighter color and a more uniform appearance, which is often preferred by consumers. Wonderbread, anyone?
4. Taste: Refined flour has a milder, less nutty taste compared to whole wheat flour, making it more versatile for use in a wider range of recipes. Controversial opinion, but I love nutty bread!

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To address the reduced nutritional value of refined flour, some manufacturers enrich white flour with certain vitamins and minerals, such as iron, thiamin, niacin, and folic acid. However, enriched flour still lacks the fiber and many other beneficial compounds found in whole wheat flour.

Read the full article here

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