This is what you should know about wheat flour! The hidden truth

Wheat flour is the main ingredient in almost all types of baked goods. Wheat flour is the first ingredient in foods that were prepared in history. Where primitive man was grinding wheat between stones.

The first flour mill was built in 1840 in the Hungarian capital Budapest. In 1875 silk fabrics were introduced; To separate the bran from the white wheat, This made the flour whiter.

definition of wheat flour

Wheat flour is the product of grinding wheat grains. which is divided into several forms and sections, according to the degree of its purity and quality, The properties of wheat flour differ not only as a result of the type of wheat used to make it, but also from one growing season to another.

The importance of wheat flour in nutrition has led to the existence of many scientific studies on wheat flour, where you eat Lots of these studies Flour and its effect on the level of fats and sugars.

The difference between wheat flour and white flour

There is a big difference between wheat flour, white flour, In addition to the visual differences between the two types, There are actually a large number of nuances in how wheat flour and other types of flour are processed.

It is known that wheat flour consists of ground wheat grains, but wheat flour, contains three parts, Which; Bran, Fiber, Seed The seeds are mostly made up of starch and beneficial bacteria. This gives it a slightly darker color and makes it more nutritional.

As for white flour, Which is mostly what you buy from the supermarket, It is found in many ordinary breads. This type of white flour is made from the endosperm part of wheat. This eliminates many of the grain nutrients in wheat flour.

in addition to, White flour is often bleached with a chemical agent; to be clean and pure, On the other hand, it has less nutritional value.

It is preferable to mix the two of flour in a ratio of 3: 1 between wheat flour to white flour, This gives the body the gluten it needs and the taste of whole grains it prefers.

Wheat types and shapes

Wheat flour is the most common flour used in baking. But there are different types of wheat flour, Which varies according to the amount of gluten they contain.

All-purpose flour is manufactured, It has an average gluten content of about 12 percent or so. This makes it very accurate. It can be used for a whole range of purposes, From dry bread to fancy cakes and pastries.

Below The most prominent types and forms of wheat flour , other than all-purpose flour:

Bread flour

Bread flour, It is high in gluten – typically 13 to 14 percent. You will feel the bread flour if it is a little coarse, It is used to make bread, pizza dough and similar products.

cake flour

Cake flour is made from soft wheat and contains less gluten. about 7.5 to 9 percent, Its grain is finer than bread flour. It is whiter in colour, Its soft texture makes it a favorite of cakes.

Pastry flour

Pastry flour is slightly stronger than cake flour. It ranges from 9 to 10 percent of gluten, It can be used for biscuits, cakes, pie dough, and pasta soft yeast


whole wheat flour

Whole wheat flour comes in two types: 100% whole wheat flour and white whole wheat flour, The first type is made from hulled red wheat grains. It provides more fiber and other nutrients than all-purpose flour. It has a longer shelf life than all-purpose flour.

Whole wheat flour is often mixed with all-purpose flour to get a lighter texture and a higher rise. While whole wheat flour is made from wheat grown in the spring, However, it has a lighter taste and color compared to 100% whole wheat flour.


Wheat flour uses

Wheat flour offers a number of nutritional benefits compared to white flour – such as increased fiber and protein content – but It doesn’t always fit every recipe The high protein content makes it not suitable for all types of baked goods.

However, it can be used to make cake batter. It has a high starch content and low protein (gluten) content. making cakes and pastries soft and delicate, or used in the pastry industry, like pizza, etc. as well as in bread flour, And the famous Moroccan couscous industry, And pasta.

Wheat flour nutritional value

Wheat is one of the most common cereals in the world. wheat is characterized, The flour extracted from it has many nutritional and health benefits. Whatever kind

Most notably protein, called gluten, It is also rich in various antioxidants, vitamins, minerals and fiber.

Nutrition facts about wheat

Wheat is mainly composed of carbohydrates but also contains moderate amounts of protein. Below Nutrition facts for (100 grams) of wheat flour :

  • Calories: 340
  • water: 11%
  • Protein: 13.2 grams
  • Carbohydrates: 72 grams
  • Sugar: 0.4 g
  • fiber: 10.7 g
  • Fats: 2.5 grams

But the most important components of wheat flour are:


Like all grains, Wheat is mainly composed of carbohydrates. a picture of carbohydrates in wheat, are starch, It accounts for more than 90% of the total carbohydrate content in wheat.

The health effects of starch depend mainly on its digestion. which determines its effect, blood sugar levels;

High digestion may cause an unhealthy rise in blood sugar after a meal and have adverse health effects. Especially for diabetics.

Similar to white rice and potatoes, Both white and wheat rank high on the glycemic index (GI), Which makes it inappropriate For people with diabetes .

On the other hand, Some processed wheat products – such as pasta – are digested less efficiently and therefore do not raise blood sugar levels to the same degree.


Whole wheat is rich in fiber. But refined wheat contains almost nothing; Since it is concentrated in the bran, The fibers are removed during the milling process and are largely absent from refined flour.

The main fiber in wheat is arabinoxylan (70%), The rest consists mostly of cellulose.

And most Wheat fiber is insoluble It passes through the digestive system almost intact and adds bulk to stool, and some fiber also feeds gut bacteria.

Furthermore it, Wheat contains small amounts of soluble fiber. or fructans, Which may cause gastrointestinal symptoms in people with irritable bowel syndrome.


make up proteins From 7-22% by weight of dry wheat, especially colloidal proteins, It is a big family They represent up to 80% of the total protein content. It is responsible for the unique elasticity of wheat dough, It is these properties that make them so useful in baking.

vitamins and minerals

Whole wheat is a good source of many vitamins and minerals. Among the most prominent minerals found in wheat flour; selenium, manganese, It is found in large quantities in whole grains, legumes, fruits and vegetables. Phosphorous, which plays an essential role in the maintenance and growth of body tissues.

Also, wheat flour contains copper. which promotes heart health, Also, folic acid. It is one of the B vitamins. and he Especially important during pregnancy .

The health benefits of wheat flour

Wheat flour provides many health benefits to the body. Which can be listed in the following points:

Promote gut health

Studies indicate that components of wheat bran may act as prebiotics, feed some of the beneficial bacteria in your gut, One study also found that bran can reduce the risk of constipation in children.

Colon cancer prevention

Colon cancer is the most common type of gastrointestinal cancer. Observational studies link consumption of whole grains — including whole wheat — to a reduced risk of colon cancer.

power One of the studies People who eat low-fiber diets can reduce their risk of colon cancer by 40%.

Wheat flour side effects

Although wholegrain wheat may have some health benefits

However, many may need to eat less of it or avoid it altogether. It causes a number of symptoms, Such as:

wheat allergy

This condition is known as that is called gluten sensitivity or non-celiac wheat allergy, As an adverse reaction to wheat without any immune or allergic reactions.

Frequently reported symptoms of wheat allergy include abdominal pain, headache, fatigue, diarrhea, joint pain, bloating, and eczema.

indicate One of the studies In some people, symptoms of wheat allergy may occur with substances other than gluten.

Irritable Bowel Syndrome (IBS)

Irritable Bowel Syndrome is a common condition. Characterized by abdominal pain, bloating, irregular bowel habits, diarrhea, and constipation.

It is more common in people with anxiety and is often caused by a stressful life event. point Studies Irritable Bowel Syndrome may be associated with low-grade inflammation of the gastrointestinal tract.

food allergy

Food allergy is a common condition. caused by a harmful immune response to certain proteins, The gluten in wheat is a substance Primary allergen , which affects about 1% of children.


Includes Whole-grain wheat contains phytic acid (phytate), which hinders the absorption of minerals, Like iron and zinc from the same meal.

How much wheat flour should the average person eat

Determining how much wheat flour you should eat each day can be confusing

The short answer is that at least half of your grains should come from whole food sources.

points The term “complete” that the grain was not milled, Which removes the bran. What remains after grinding is only the inner core, which is called the endosperm, Which has some nutritional value but lacks essential fiber as well as a variety of other healthy substances.

I have found study Published in May 2017 that consuming gluten does not increase the risk of heart disease, But avoiding whole grains in order to eliminate them may increase the risk.


last tip

Wheat is not just one One of the most popular foods in the world, But it is also one of the most controversial foods.

People who are gluten intolerant need to eliminate wheat from their diet completely.

However, Moderate consumption of fiber-rich whole wheat may be beneficial for those who tolerate it

Because it may improve digestion and help prevent colon cancer.

In the end, If you enjoy bread and other wheat products in moderation, It is unlikely that these pills will harm your health.

Food products containing wheat flour in our website:

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