People typically believe whole wheat flour to be healthier than white flour when comparing the two types of flour. But are they that distinguishable? White flour and whole wheat flour both have about 400 calories per cup. But the critical point is that white flour and whole wheat flour are processed differently.
Natural nutrients are lost while making white flour; as a result, it is frequently processed with additional nutrients. Although this is a positive step, the nutrients aren’t present in the exact quantities or their natural forms as you would find in whole wheat flour.
White flour versus whole wheat flour
The fiber content is one of the primary distinctions between whole wheat and white flour. Whole wheat flour naturally contains the same amount of fiber as wheat, but most of the fiber in white flour has been removed during processing. Fiber is a crucial component of a healthy diet since it aids in managing weight loss, controls blood sugar, reduces constipation, and protects against heart disease.
Along with riboflavin and folate, whole wheat flour is also high in vitamins B-1, B-3, and B-5. Additionally, it has more protein, iron, calcium, and other nutrients than white flour. It’s crucial that the calories you consume when following a low-calorie diet plan be as nutrient-dense as possible. The nutrient-dense flour will enhance rather than detract from your healthy diet because there is no calorie difference.
Using Whole Wheat Flour in Recipes
A healthy diet doesn’t need you to give up your favorite foods. You can utilize whole wheat flour instead of white flour or combine the two to make your favorite baked goods. For instance, when making cookies, muffins, and cakes for breakfast or dessert, use a mixture of half whole wheat, like Spelt flour, and half white flour. Some products, such as handmade bread, pasta, and noodles, use only whole wheat and taste great.
You can use many fantastic ingredients to make a filling breakfast, lunch, or dinner. For breakfast, you can use whole wheat flour to make oatmeal, pancakes, waffles, and muffins. Try baking whole wheat flour pizza at home for lunch. The ingredients stay the same, including the excellent crust, white or red sauce, and topping combinations like pesto and artichokes, sausage and cheese, and eggplant with basil. You can choose to eat a delicious spinach lasagna with three different types of melted cheese for dinner.
Like whole wheat flour, you may swap many other ordinary goods for healthier ones. Use whole-grain brown rice rather than white rice, for instance, to have more iron, zinc, and magnesium for a healthy heart and a higher percentage of fiber for improved blood sugar control and glycemic index control.
You can increase your intake of vitamins, nutrients, and healthy carbohydrates by including fruits, vegetables, and legumes in your whole wheat or whole grain diet. Avoid pretzels, hamburger buns, and other items that have refined carbohydrates. Instead, find a way to make it at home using a better alternative.