If your household is like most, you’ll probably find the usual types of flour sitting in your kitchen for cooking and baking.  And by usual, we mean self-raising flour, plain flour, and perhaps one or two other types. There is a plethora of flours to be found in supermarkets and health food stores, but how do they compare both nutritionally and in a practical sense?

All About Flours

Our garden variety white or plain flour is made from ground wheat. The wheat grain itself consists of three parts – the bran (outer layer), endosperm (mid-section) and germ (nutrient-rich inner section).  The outer bran layer is rich in fibre and minerals, and contains some good fats, antioxidants, thiamine, protein and phosphorus but is completely removed in the making of white flour.  The germ is the innermost part of the grain and an excellent source of B vitamins, Vitamin E, healthy fats, minerals and protein. However the milling process removes some of the germ, so that plain flour is made mostly of the starchy endosperm. Thus, plain white flour tends to be low in fibre and fat and high in carbohydrate followed by a medium protein content (also known as gluten).  It is the gluten content that causes bread and baked goods to have a light, soft and spongy quality.  Exhibit A would be a soft, fluffy bread bun at a Bunnings weekend sausage sizzle.

Due to the removal of fibre, vitamins, minerals and good fats to make white flour, foods made with large quantities of white flour (such as white bread) are quickly digested, having a fast action on increasing blood sugar levels and having a short-lasting effect on satiety. This can make it difficult to keep our weight in check because we don’t feel satisfied for too long.  We miss out on dietary fibre beneficial to bowel health (including preventing constipation) and can’t feed the “good” gut bacteria which when given fibre, is likely to result in several health benefits. It is well known that a diet high in whole grains is associated with lower risk of bowel cancer, Type 2 Diabetes, heart attack, stroke and obesity.

It's Not All Bad News

However, white flour is not to be avoided at all costs – it isn’t all bad and can be mixed with other types of flours or ingredients to increase the nutritional profile of baked foods.  For example, adding other types of flour containing more fibre, or adding slithered nuts, seeds, grains and fruit will yield a more nutritious product.  Furthermore, it is important to know that Australian millers are required to add folic acid (a form of B Vitamin folate) to wheat flour for bread making purposes (except for organic wheat flour).  Folic acid is essential for DNA synthesis and healthy development of babies in early pregnancy, so the Australian government has made folic acid fortification mandatory since September 2009. Other types of packaged flour such as rye, rice and corn flours are not required to contain folic acid.

So, What Should You Try?

So it makes sense that a flour (or a combination of mixed flours) that is lower in carbohydrate, higher in protein and fibre, and containing good fats would be a more nutritious choice for cooking and baking.  Here are some potential flours to try:

• Rye Flour – made from rye, this flour is heavy and dark. It contains less carbohydrate and protein than plain flour with more dietary fibre and healthy fats particularly as a wholegrain option. Rye breads have a slightly sweeter taste to wheat bread and have a denser, chewy texture.  For better rising properties, rye flour can be blended with a higher protein flour. Mostly sold as medium, light and dark rye flours.
• Soy Flour – a high protein, low carbohydrate flour made from finely ground soy beans. It is gluten free and a good substitute for wheat flour in bread and cookies if used as 1 part soy flour to 3 parts self-raising flour. Baked goods or sauces that have been thickened with soy flour have a nutty flavour. As soy beans are a good source of iron, calcium and magnesium, this will improve the nutritional profile of your cooking.
• Flaxseed flour or meal – whole flaxseeds are milled so the major benefit is fibre and omega – 3s. Flaxseed flour is best used in baked goods as a fat or egg substitute, particularly helpful for egg free cooking.
• Almond flour or meal – made from blanched ground almonds, it is an option for gluten free and grain free cooking. While high in protein, unsaturated fats and fibre, this means it is also a high calorie flour if used in large quantities in baking and cooking. It is versatile and adds moisture and a nutty flavour to desserts, baking, breads, falafel and veggie patties.
• Chickpea Flour – also known as Besan, is made from dried and ground chickpeas. It is high in protein, gluten-free and has a dull yellow hue. Chickpea flour is a good thickener for sauces and gravies, and will require baking powder or yeast to help pancakes or breads/cakes rise. Chickpea flour can also be used to make chickpea tofu.
• Wholemeal flour – made from whole wheat grain, it is a coarser texture to plain flour and provides more substance to baked goods. Containing all components of the wheat grain, makes it high in fibre, beneficial vitamins, minerals and a small amount of beneficial healthy fats that are cholesterol free. Wholemeal flour is a good source of soluble fibre known to reduce high blood cholesterol and help stabilise blood glucose. Wholemeal flour can be used in breads, cakes, pancakes and almost any baked product as a substitute for plain flour.

Not all flours are created equal (unless you create your own concoction), but ideally those with a higher fibre content, vitamins, minerals, protein and lower quantity of carbohydrate are the most nutritious choices.  Mind you, the occasional soft, fluffy piece of cake or bread is fine as an occasional treat!

If you need a little extra help finding a healthy balance for you, consider seeking the help of an Accredited Practising Dietitian for tailored advice. A healthier, happier you starts with just one phone call to 1800 567 348. Alternatively you can register your interest online.