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Whole Wheat Flour
Whole Wheat Flour
Whole Wheat Flour
What is it:
Whole wheat flour is a flour made from grinding the entire wheat kernel, including the bran, germ, and endosperm. To produce whole wheat flour, the wheat grains undergo a milling process where they are ground into a fine powder. The milling process for whole wheat flour maintains the integrity of the grain, ensuring that all parts are included in the final product. It is commonly used in baking bread, pastries, and other baked goods.
Rating:
Unlike refined white flour, which removes the bran and germ during processing, whole wheat flour retains its fiber, vitamins, minerals, and antioxidants. Swapping refined grains for whole grains has been associated with various health benefits, including improving metabolic biomarkers, reducing cholesterol, and beneficially modulating gut microbiota. Some people may have dietary sensitivities to the gluten in whole wheat flour, and avoiding wheat products may be beneficial. Choosing organic options can help reduce pesticide exposure.
Resources:
- 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)
- Consumption of whole wheat bread can significantly reduce body weight, HbA1c, triglyceride, and total cholesterol levels (randomized controlled trial)
- Wholewheat flour ensures higher mineral absorption and bioavailability than white wheat flour in rats (animal study)
- Health benefits of whole grains (review)
- Non-Celiac Gluten Sensitivity (review)
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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