Acesulfame potassium is a zero-calorie sweetener that is added to many sugar-free…
Enriched Flour
Enriched Flour
Enriched Flour
What is it:
Enriched flour is produced by taking refined flour, which has had the bran and germ removed, and adding back certain nutrients that are lost during the refining process. These nutrients typically include iron, folic acid, thiamin, and riboflavin. The flour is enriched by adding a premix of these nutrients to the refined flour before packaging or further processing. The premix is carefully measured and added in precise amounts to ensure that the final product meets the nutritional requirements set by regulatory agencies. Enriched flour is commonly used in commercial baking because it has a longer shelf life and produces lighter, more consistent baked goods compared to whole-grain flours.
Rating:
Enriched flour can help prevent nutrient deficiencies and ensure adequate vitamin and mineral status. While the vitamins and minerals that are stripped during processing are added back in, the fiber is not, allowing the flour to be quickly absorbed and spike blood insulin and glucose. The US Department of health and Human Services recommends limiting refined grain sources and eating more sources of whole grains. Eating a diet rich in refined carbohydrates has been linked to cardiovascular disease, type 2 diabetes, and cancer.
Resources:
- Fortified flour enhances vitamin and mineral status in Chinese families (controlled clinical trial)
- Refined grains should be replaced with whole grains to reduce the risk of type 2 diabetes (a systematic review and dose-response meta-analysis of cohort studies)
- High refined grain intake associated with increased risk of gastric cancer (meta‐analysis of observational studies)
- Potential mechanisms of negative metabolic effect of refined carbohydrates (Review)
- High refined grain intake associated with heart disease in middle age adults (population-based prospective cohort study)
- U.S. Dietary Guidelines
How we rate ingredients
Health is like a bank account, certain ingredients make a deposit into your health bank, meaning they add to
your health. Certain ingredients withdraw from your health bank. We want health promoting ingredients in our diet. To keep things simple, we rate ingredients on a green, yellow, red scale:
Clean
It is naturally occurring in food and has no harmful effects on the body. It is real food. It is health promoting.
Caution
It goes into one or more of the below categories
- It is not naturally occurring in food but doesn’t have data showing it has a harmful effect on the body (additives like Gellan Gum)
- It is naturally occurring but can have some harmful effects on the body (added sugars, oils, gums etc.)
We Avoid
It is known to have a harmful effect on the body (ex. All food colorings, Natural Flavors, MSG, Potassium bromate, aspartame, artificial flavors)
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