Nutritional Ingredients

This is what you should know about wheat flour! The Missing Truth


Wheat flour is the main ingredient of almost all types of baked goods, Wheat flour is the first ingredient in food that has been processed in history. Neanderthals were 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 bran from white wheat. Which 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 its purity and quality, The properties of wheat flour vary not only as a result of the type of wheat used to make it, but also from the season of cultivation to another.

The importance of wheat flour in nutrition has led to the existence of many scientific studies on wheat flour, where
Many of those 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 already a large number of nuances in how wheat flour and other types of flour are processed.

Wheat flour is known to consist of ground wheat grains, But wheat flour, It contains three parts, These are: bran, fiber, and seeds, Where the seeds are mostly composed of starch and bacteria that are beneficial to health, Which gives it a slightly darker color and makes it more nutritious value.

As for white flour, It is mostly the one you buy from the supermarket, And it is found in a lot of plain bread, This type of white flour is made from the endosperm part of wheat, This eliminates many of the nutrients of grains found in wheat flour.

In addition White flour is often bleached with a chemical ingredient to become clean and pure. But in contrast, it has less nutritional value.

It is preferable to mix the two types From 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 favorite whole grains.

Types and forms of wheat

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 it contains.

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

The following are the most prominent types and forms of wheat

flour, other than multi-purpose flour:

Baking flour

bread flour, It is high in gluten – usually ranging from 13 to 14 percent, You will feel the flour of bread if it is a little coarse, It is used to make bread, pizza doughs and similar products.

Cake flour

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

Pastry flour

Pastry flour is slightly stronger than cake flour, 9 to 10 percent gluten, It can be used for biscuits, cakes, and pastry pancakes, And soft yeast dough


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 peeled 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 versatile flour for a light, higher consistency. While whole wheat flour is made from wheat grown in spring, However, it has a mild taste and lighter color compared to 100% whole wheat flour.


Uses of wheat flour

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, as its high protein content makes it not suitable for all types of baked goods.

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

Nutritional value of wheat flour

Wheat is one of the most common cereals in the world, It is characterized by wheat, And flour extracted from it with many nutritional and high health benefits, Whatever its type

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

Nutritional facts about wheat

Wheat consists mainly of carbohydrates but also contains moderate amounts of protein, Following Nutritional facts about (100 grams) of wheat flour:

  • Calories: 340
  • Water: 11 ٪
  • Protein: 13.2 g
  • Carbohydrates: 72 grams
  • Drunkenness: 0.4 g
  • Fiber: 10.7 g
  • Fats: 2.5 g

But the most important components of wheat flour include:


Like all types of grains, wheat consists mainly of carbohydrates, and the image of carbohydrates in wheat, is 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 unhealthy rise in blood sugar after a meal and have adverse effects on health. Especially for diabetics.

Similar to white rice and potatoes, Both white wheat 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 blood sugar levels don’t rise to the same degree.


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

The main fibers in wheat are arabinoxylane (70%), The rest consists mostly of cellulose.

Most wheat fiber is insoluble

, passing through the digestive tract almost intact and adding large amounts to the stool, and some fiber also nourishes gut bacteria.

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


Formation of proteins 7-22% of the weight of dry wheat, Especially colloidal proteins, It’s a big family, They account for up to 80% of the total protein content. It is responsible for the unique elasticity of wheat pulp, It is these characteristics that make it so useful in the manufacture of bread.

Vitamins and minerals

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

Wheat flour also contains copper, Which promotes heart health, And also folic acid, It is one of the B vitamins, and he
Especially important during pregnancy

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 indicates that the components of wheat bran may act as biomaterials, Nourish some 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 whole grain consumption — including whole wheat — to a reduced risk of colon cancer.

One study

estimated that people who ate low-fiber diets could reduce their risk of colon cancer by 40%.

Damage to wheat flour

Although whole grain wheat may have some health benefits

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

Wheat allergy

This condition is known, which is called gluten allergy or non-celiac wheat allergy , As a harmful reaction to wheat without any immune reactions or allergic reactions.

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

One study
suggests that wheat allergy symptoms may occur in some people 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 accident. The
suggest that irritable bowel inflammation may be associated with low-grade inflammation of the gastrointestinal tract.

Food allergies

Food allergies are a common condition, caused by a harmful immune response to certain proteins, Gluten in wheat is a substance
Primary allergens
, affecting about 1% of children.


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

How much wheat flour the average person should eat

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

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

The term “complete” refers to

to that the grain was not ground, Which removes bran. What remains after grinding is only the inner core, which are called endosperm, Which have some nutritional value but lack essential fiber as well as a variety of other healthy substances.

A study has found

It was published in May 2017 that gluten consumption 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 common foods in the world, But it’s also one of the most controversial foods.

People who are not gluten intolerant need to eliminate wheat from their diet altogether.

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.

After all If you enjoy bread and other wheat products in moderation, These pills are unlikely to harm your health.

Food products containing wheat flour in our site:

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