White refined flour
White refined flour is a big part of most people’s lives but necessarily good for our bodies but there are healthier flour options that exist. Each flour has a different nutrition profile and used in different ways but many of the highly processed white flours have added vitamins to give some nutritional value.
To make healthier recipes that call for flour, choose whole-grain or other better-for-you products.
As the main ingredient in bread throughout the World, it is a sought-after ingredient so let’s look at the many options now available:
Plain White Flour – All purpose flour – High in gluten
Milled with only the endosperm with bran or wheat germ is taken out
White flour is usually artificially whitened but you can buy an unbleached variety.
Self-raising flour – High in gluten
Already contains raising agents baking powder or bicarbonate of soda.
Remember you can simply make your plain flour self-raising by adding a teaspoon of baking powder to your flour.
Gluten flour – Vital Wheat Gluten – Very high Gluten – Highly elastic
Add to whole wheat grains and ‘alternative’ flour to increase strength and rising power of the dough.
Used to make meat alternatives like seitan
Semolina flour – High in gluten
coarsely-milled refined durum wheat used for pasta
Strong Flour – Bread Flour – Very high gluten
Used for bread making.
Whole Wheat – Wholemeal
Provides more fibre and other nutrients
Non-Wheat and Ancient Flours
There are many non-wheat and ancient grains available
Rye Flour – less gluten
Pumpernickel flour is dark rye flour
Non-Wheat Flours / Gluten Free / Low Gluten Flour
Buckwheat flour – Made by grinding buckwheat groats, which are seeds, not grains, making it both gluten-free and grain-free
Rye flour – darker, and denser than most other types of flour contains less gluten
Chickpea / Gram / Garbanzo Flour – bean-based high in protein gluten free flour
More Info About Flour
One Green Planet – Make Better Choices: Healthy Alternatives to White Flour
Food & Nutrition Magazine – Academy of Nutrition and Dietetics –Flour Power: Learn about Different Kinds of Flours
Dr. Axe. Food is Medicine – The Best Gluten-Free Flours
TheDiabetesCouncil.Com – 20 Healthy Flours from Lowest to Highest Carbohydrates