The Reality of Processed Flour
The truth is, a lot of the beneficial components originally found in flour, such as fiber and phytonutrients, are lost due to extensive chemical and mechanical processing. This process strips away 20 essential nutrients, and only 5 are added back into the final product. These added nutrients include iron, thiamine (B1), riboflavin (B2), niacin (B3), and folic acid (B9). However, these aren’t natural vitamins and minerals; they are often synthesized in labs or extracted from soil, rather than being naturally grown.
There’s a common belief that enriched flour isn’t that bad for you, just not as good as whole wheat. After all, some nutrients are added back in, right? But this flour isn’t neutral; it’s actually harmful to your health. Eating products made from enriched flour is akin to consuming pure sugar and taking a multivitamin.
Differences Between Enriched White Flour and Whole Wheat Flour
What differentiates enriched white flour from whole wheat flour is the part of the wheat berry that makes it into the flour. White flour has a high glycemic index because it only contains the endosperm, the starchy part of the wheat berry. In contrast, whole wheat flour includes the entire wheat berry: the bran, germ, and endosperm.
How Enriched Flour Affects Your Health
Enriched white flour isn’t absorbed by the body in the same way as whole grains. When you consume refined flour, your digestive system quickly breaks it down and absorbs it like pure sugar. This causes a spike in your blood sugar, which triggers insulin, a hormone that moves these sugar molecules into cells, leading to a drop in blood sugar.
A drop in blood sugar is actually the best-case scenario. Over time, these cycles can lead to weight gain and insulin resistance. During this period, your body still produces insulin, but it can no longer effectively move sugar into your cells. This results in dangerously high blood sugar levels, which can cause blood vessel damage, increased oxidative stress, and reduced antioxidant activity, contributing to high blood pressure.
Why Whole Grains Are Better
On the other hand, whole grains are absorbed slowly from the digestive tract because they contain both types of fiber and a variety of phytonutrients. The fiber and nutrients help maintain your blood sugar levels, keep you feeling full longer, preserve your insulin sensitivity, and protect you from numerous diet-related diseases. Refined flour does the opposite, increasing the risk of obesity, type 2 diabetes, high blood pressure, and certain cancers.
Benefits of Whole Grain Flour vs. White Enriched Flour
Whole grain foods are higher in fiber because they include the wheat germ and bran. They are digested more slowly, keeping you fuller for longer. Whole grain foods also contain more nutrients than “enriched” foods. Unlike pure sugar, whole grains don’t spike your blood sugar.
Alternatives to Enriched Flour
Many foods are made with some type of flour, and it’s challenging to go completely flour-free without switching to an all-produce, whole food, or raw food diet. Fortunately, there are many alternatives to enriched white flour if you’re not ready to eliminate flour entirely. Consider replacing enriched flour with whole wheat or rye flour. You could also try going gluten-free with options like oat flour, almond meal, chickpea meal, coconut flour, brown rice flour, or millet flour, all of which offer numerous health benefits.
Pasta, bread, and baked goods are the most common foods containing white flour, but be sure to check food labels as many processed and frozen foods also contain enriched flour. If possible, opt for organic, sprouted flours. Organic sprouted whole grain pastas and breads are more common today than they were a few years ago. Ideally, your diet should include minimal processed grains and more fresh fruits, nuts, seeds, legumes, and vegetables. You can also incorporate enzymes, like proteases, to help your body break down the protein in flour. I personally recommend Veganzyme to keep your digestive system functioning well when consuming foods that contain gluten.
