Wholemeal Flour

What Is Wholemeal Flour?

Wheat is one of the most widely produced grain crops in the world.

Wholemeal flour is obtained from the wheat grain, which includes the bran, germ and endosperm. Its nutrient content is higher than that of white flour. The wheat grain is not processed away, so it is ground without losing its nutritional value and is ready to use.

The germ, the part of the kernel that sprouts, is the part that is rich in nutrition, with healthy fats, B and E vitamins and antioxidants.

The bran is the fibrous outer layer of the kernel, rich in B vitamins and minerals.

The endosperm is the largest component of the grain kernel. It is made up of starchy carbohydrates. White flour is generally produced from the endosperm.

Legally, if the whole kernel is used, producers can use the terms wholegrain or whole wheat, depending on the type of grain used. Whole wheat is used especially in products that use the whole kernel. But some products labelled wholegrain may contain white flour alongside wholemeal flour.

What Are the Benefits of Wholemeal Flour?

In a 2019 review that looked at almost 140 thousand participants, eating products containing wholemeal flour was seen to be associated with a notable increase in weight control, thanks to its fibre content and the feeling of fullness it creates.

Research has also suggested that a diet rich in wholemeal flour products is associated with a lower risk of heart disease, type 2 diabetes and cancer deaths.

Whole wheat is beneficial in our gut. Its bran is rich in insoluble fibre. Research has suggested that when eaten as whole wheat it may act like a prebiotic and feed the healthy bacteria in our gut. In addition, most of the bran passes through the digestive system unchanged and adds bulk to the stool. Wheat bran also slows the passage of undigested food through the digestive system. Research has found that, thanks to these properties, whole wheat may lower the risk of constipation, especially in children.

Colon cancer is the most common digestive system cancer. Randomised controlled studies have suggested that eating wholemeal flour may be associated with a lower risk of colon cancer, thanks to its fibre, phytonutrients and antioxidants, and may help regulate the balance within the gut.

What Are the Nutritional and Calorie Values of Wholemeal Flour?

The nutritional values of 100 g of wholemeal flour are as follows.

- 340 kcal

- 13.2 g protein

- 72 g carbohydrate

- 2.5 g fat

- 10.7 g fibre

The macronutrient that wholemeal flour contains most of is carbohydrate. 90% of the carbohydrate comes from starch. The health effects of starch are determined by how long it takes to digest. When we eat foods made with wholemeal flour, the starch is digested more slowly thanks to the fibre content and does not cause a rapid rise in blood sugar.

Although whole wheat generally has good effects on the gut, it can contribute to irritable bowel syndrome (IBS) because of the small amount of soluble fibres such as fructans that it contains. It may have this effect in a low percentage of sensitive people. If you experience IBS symptoms such as abdominal pain, diarrhoea or constipation, excess gas, bloating or mucus in the stool, and you have been diagnosed with IBS by a doctor, avoiding wholemeal flour and products high in soluble fibre may reduce the intensity of these symptoms.

Wholemeal flour is rich in vitamins and minerals.

It is rich in selenium, and 100 g is said to meet the daily selenium requirement, but the amount it contains varies with the soil in which the wheat is grown. Wheat grown in America, Canada and Venezuela contains much more selenium, while the selenium provided by wheat grown in Europe is lower.

100 g of wholemeal flour provides 190% of the daily manganese requirement. However, because of its phytic acid content, less of it is absorbed from wholemeal flour.

100 g of wholemeal flour contains 346 mg, which is 35% of the daily requirement.

100 g provides 0.4 mg of copper, 19% of the daily copper requirement. It is an important mineral to get enough of, as neurodegenerative disorders have been observed with deficiency.

100 g contains 44 mcg of folate. Folate intake is especially important during pregnancy.

This vitamin and mineral content is not found in white flour because of the way it is processed. Wheat takes up a very large place in the diet of a significant part of the population. For this reason, vitamin and mineral fortification is generally applied to white flour and to breads made with white flour in many countries. According to the Global Fortification Data Exchange (GFDx), only iodine is added to foods.

What Can You Make with Wholemeal Flour?

Wholemeal flour is most commonly used in bread making. It can be used for a variety of breads by mixing it with other grain flours.

It can be used for pogaca (Turkish savoury rolls) and borek-style pastries.

It can be used in cakes, pancakes and crepes.

It can be used in pizza and pide dough.

It can be used in making biscuits.

It can be used instead of white flour in soups.

Wholemeal flour gives a firmer structure than white flour. For this reason it may not be much preferred in desserts. Certain percentages of white flour can be added to breads to make them easier to eat.

Does Wholemeal Flour Contain Gluten?

Gluten is found in all wheat products. This includes wholemeal flour. About 80% of the protein in wholemeal flour comes from gluten. The gluten content can be harmful to people with coeliac disease and/or gluten sensitivity. Coeliac disease is an autoimmune disease that appears as a result of an abnormal response by the immune system after a person takes in gluten. If a person who cannot tolerate gluten eats any product containing wholemeal flour, the small intestine will be damaged. Research has shown that in people with a gluten allergy, eating gluten can lead to many problems such as water retention, diarrhoea, constipation, abdominal pain, weight loss and fatigue. Instead, specially produced gluten-free flour blends need to be found and used.

What Is the Difference Between Wholemeal Flour and Regular Flour?

Regular white flour is a processed food. The parts of whole grains that are high in fibre and nutrition are separated from the grain. When white flour is made, only the endosperm of the wheat is separated out, and the bran and germ are kept from mixing into the flour. It contains starch and a small amount of protein. As a result, most of the fibre, vitamins and minerals that whole wheat contains are removed. We could say that white flour is, in a way, a more empty source of calories. White flour has almost the same glycaemic index as wholemeal flour. But wholemeal flour is digested more slowly thanks to its fibre. For this reason, more white flour can be eaten, and it causes a rapid rise in blood sugar and insulin levels. With its low fibre content it gives much less fullness, so it may contribute to uncontrolled weight gain.

Does Wholemeal Flour Make You Gain Weight?

Whether we gain or lose weight depends on the amount of calories we take in and burn each day. If we take in more calories, or energy, than we burn during the day, we gain weight. Which food that energy comes from does not change this fact. Like white flour, wholemeal flour can lead to weight gain if eaten in excess and can work against a plan. The calorie content of wholemeal flour is not lower than white flour. But thanks to its fibre content, it gives a much greater feeling of fullness than white flour. In this way it helps us unconsciously eat less. For example, where a person might eat 4-5 slices of white bread at a meal, they will most likely reach a similar level of fullness with 1-2 slices of wholemeal bread. For this reason it is often preferred in weight management plans.

This article is for general information only; please consult your doctor and dietitian about your own situation.