Whole Wheat Flour vs Refined Flour

whole wheat flour

Whole Wheat Flour

Whole wheat flour a cereal product having three components of grain kernel includes:

  1. Bran
  2. Germ
  3. Endosperm
  • Bran

10% to 14% part of the whole wheat is bran. It is the fibrous outer layer and a rich source of B vitamins and other essential minerals.

  • Germ   

2.5% to 3% part contributes germ layer. It is a reproductive part and rich in nutrients i.e. B vitamins, vitamin E, healthy fats, and antioxidants.

  • Endosperm

The largest component contributing of about 80% to 85%. It consists of starchy carbohydrates.

Refined Flour

It refers to grain products that have been significantly modified from natural composition. The modification involves the removal of bran and germ  through grinding or selective sifting

whole wheat flour vs refined flour

Whole Wheat Flour vs Refined Flour

  • Whole wheat flour contain bran, germ and endosperm whereas refined flour contain only endosperm
  • Whole wheat flour slightly dense in texture whereas refined flour have finer texture
  • Whole wheat flour high in fiber (12%-15%) and vitamin B complex (B1, B2, B3, B5 and B9) whereas refine flour have low fiber content and vitamin B complex which is destroy during refining process but high in folate
  • Whole wheat flour have short shelf-life whereas refine flour
  • Due to high fiber content of whole wheat flour it helps in the treatment of constipation, control blood sugar and cholesterol level and promote weight loss whereas refine flour has high glycemic index about 70 leads to increase blood sugar level and harmful for diabetics and weight watcher
  • Whole wheat flour is considered nutrient dense whereas refine flour is consider energy dense (empty calories)
  • Wheat flour have good amount of amino acids and antioxidants that help to boost immunity and reduce oxidative stress in the body. Due to these properties it is also helpful in maintaining conditions like anxiety, insomnia, headache and depression whereas Refine flour can leads to the conditions like fatty liver, constipation, raises bad cholesterol in the bloodstream resulting in several health issues such as high blood pressure and weight gain

 

Note:

  • Individuals with gluten allergy should avoid whole wheat flour and its products. They should consume rice flour, millet flour, chickpea flour, lentils flour and corn flour as alternative options.

References

  1. S.Department of Agriculture (USDA) (https://fdc.nal.usda.gov/)
  2. Kumar P, Yadava RK, Gollen B, Kumar S, Verma RK, Yadav S. Nutritional contents and medicinal properties of wheat: a review. Life Sciences and Medicine Research. 2011;22(1):1-0.