Flour: benefits and harms to the body

Almost the only product that does not contradict any religion and culture is flour. The benefits and harms of flour cause controversy among scientists and ordinary people. Learn about the most interesting facts from our article

There is no country in the world where flour is not produced. For thousands of years, the method of obtaining this product has not changed. As before, it is made using mechanical grinding, although technology and quality control have gone far ahead. Delicate, soft and airy flour is used for cooking, as an additive in livestock feed and for medical purposes. ” Healthy Food Near Me” will tell about the benefits and harms of different types of flour.

Types of flour

Flour is obtained from grains, seeds and nuts. Useful properties and baking qualities of the product determine the feedstock and grinding method (1).

Rice

In our stores, rice flour is not the most frequent visitor, but rice ground into flour is popular in Asian countries. In baking, rice flour is often added to wheat flour. This combination improves the structure of the dough and strengthens the gluten. In addition, rice flour is used to make Asian noodles, pancakes, Asian desserts, and fish breading.

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Yellowish cornmeal is made from regular and durum corn. It can be fine and coarse grinding. From the first, airy crumbly pastries are obtained, and from the second, delicious bread. In Mexico, tortillas are baked from cornmeal, in Georgia they cook gomi porridge, in Italy – polenta, and in Moldova and Romania – mamalyga.

Linen

Flax seeds are rich in oil. After squeezing, they are ground into flour valuable for medicine and cooking. Flaxseed flour contains useful fatty acids, fiber and vegetable proteins, so it is used for weight loss, treatment of diseases of the gastrointestinal tract and diabetes. If you add ground flax seeds to wheat flour, pastries do not stale for a long time and retain a great taste (2).

Rye

Another type of flour that is popular not only in Our Country, but also abroad. In rye grains, the endosperm (nutritional tissue that surrounds the plant embryo; rich in starch, proteins and oils) is 5-6% less, so the yield of varietal flour is less than that of wheat. Rye sifted flour is of three types. Heterogeneous in size wallpaper flour – gray, peeled – gray-white or gray-cream. Seeded flour is made from the most nutritious part that surrounds the germ of the grain, which is why it is considered the highest grade of rye flour.

Oatmeal

Unlike wheat flour, milled mature oat grains contain more mineral salts and polyunsaturated fatty acids. In England, oatmeal is added to any pastries and bread, and in Our Country pancakes and cookies are made from it – the products are more crumbly than from wheat flour. To make oatmeal at home, you can grind oatmeal in a blender.

whole grain

Unlike so-called white flour, this flour is made from whole grains, contains bran and is much healthier than regular flour (2). Whole grain flour has a beautiful yellowish tint, rich taste and is very popular among adherents of a healthy diet. Suitable for making pies, pancakes and bread.

Wheat

Wheat flour is divided into three types. Bread is made from the bakery, spaghetti and pasta are made from the pasta, and cakes, pastries and muffins are made from the pastry.

— Wheat flour is coarse and fine grinding. According to GOST, it is subdivided into several grades: the highest, extra, 1st grade, 2nd grade, wallpaper, grit, – says nutritionist Artur Moiseenko. — In accordance with the variety, flour contains different amounts of proteins, fats, carbohydrates, gluten and fiber. These parameters determine the properties of wheat flour. Signs of high-quality white wheat flour of the highest grade: white uniform color, without gray blotches, a characteristic pleasant bakery smell.

Buckwheat

To get buckwheat flour, peeled buckwheat grains are crushed. For a homogeneous structure, grinding is carried out in several stages. At home, buckwheat is calcined in a pan, dried and turned into beige or brown flour using a coffee grinder, blender or home mill.

Compared to wheat flour, buckwheat flour contains 7,1 times more lipids, 2 times more calcium, and 13,3% more dietary fiber (3). It has a relatively low glycemic index – 54 GI, so it can be used in the diet of diabetics. In traditional cuisine, fragrant pancakes are baked from a mixture of buckwheat and wheat flour. In German, buckwheat flour is used for biscuit cakes and as a filler for black pudding.

Coconut

An exotic type of flour for us is made by skimming and grinding the pulp of coconuts. Coconut flour is gluten free, perfect for delicious desserts, thickening soups, gravies, smoothies and various cocktails. Coconut flour baked goods are denser than wheat flour and have a characteristic sweet flavor.

The history of the appearance of flour in nutrition

About 15 thousand years ago, people began to lead a sedentary lifestyle and began to engage in agriculture. They grew barley, the first varieties of fine wheat and rye. During the Neolithic period, the first flour appeared. This is evidenced by the finds of archaeologists: millstones of mills and stone graters.

They learned to make rice flour in Asian countries when they began to grow rice in the territory of modern China and India. It happened 7 thousand years ago. Europeans got acquainted with cornmeal after the discovery of America. It was then that corn cobs began to be brought to the Old World and sold on European markets.

The composition and calorie content of flour

Any flour contains a lot of carbohydrates, about 10-11% of proteins and little fat. Flour contains healthy fiber 3,5-12%, fat-soluble vitamins E, K and water-soluble B1, B2, B3 (PP), B4, B5, B6 and B9.

Caloric value	334 kcal
Proteins	10,8 g
Fats	1,3 g
Carbohydrates	69,9 g

The benefits of flour

Flour and flour products play a huge role in people’s lives. Flour dishes often make up a significant part of the diet, because they quickly satisfy hunger, and some are good for health. It is no coincidence that a proverb appeared among the people: “Flour is not flour, but flour without flour.”

The benefits of flour for men

Due to the rich vitamin and mineral composition, flour helps to speed up the metabolism and stimulates the brain. Flour products help to strengthen bone and cartilage tissue, improve blood circulation, faster delivery of oxygen to tissues and organs. Substances contained in buckwheat flour reduce blood clotting, help normalize blood pressure and stop vascular spasms.

The benefits of flour for women

Approximately 40% of the fats that make up flour are omega-3 and omega-6 fatty acids. Valuable nutrients are useful for good health, affect the appearance of hair and nails. Whole grain flour products are rich in fiber, which normalizes the motility of the gastrointestinal tract, helps to get rid of toxins, whole grain flour products can replace regular pastries if you plan to lose weight. Bakery products made from rye and low-grade flour with the addition of bran and seeds contain many times more calcium than wheat flour, so they replace white bread on the menu for osteoporosis (3).

The benefits of flour for children

Flour in the form of bread, biscuits and bagels is added to the diet of babies from 11 months. The children’s body is constantly growing, the metabolism is high. Flour products allow you to quickly replenish the spent energy and restore strength. Sandwiches and pastries are a good snack for a child of preschool and school age. But if you have problems with digestion, then you should consult a doctor.

It is better for teenagers to eat pastries and dishes made from flaxseed flour: polyunsaturated acids in its composition have a beneficial effect on the brain and nervous system.

Harm flour

Dietitian Artur Moiseenko talks about the potential harm from eating a large amount of flour products:

– There are no products exclusively harmful and exclusively useful, and flour can also bring both benefit and harm. No one eats flour just like an independent dish. Flour products, most commonly baked goods, always contain added sugars. Moreover, it is not so important whether it will be a sweet bun or a non-sweet sliced loaf. Sugar is there and there, only in different quantities.

Do not forget that the composition of any flour for more than 50-60% consists of starch (polysaccharide). It’s also sugar. It does not taste sweet, but in our body it behaves similarly to regular sugar, quietly contributing to weight gain. In addition, in the production of bakery products, trans fats (vegetable fats) are mainly used, which aggravate the harmful properties of flour products and increase their calorie content.

Many manufacturers use flour as a thickener for food products, which does not add to their quality. This includes various sauces and dressings, ready-to-eat products and frozen mixes, including liquid semi-finished products – soups, which are sold through retail chains. Just pay attention to the label. It seems that there is nothing harmful, in many cases there is flour in the recipe, but having figured out the nutrient composition of the flour, it immediately becomes clear where the extra numbers on the scales come from.

Flour as a thickening agent is included in many dishes. A person eats it additionally from other products without noticing. This increases the calorie content of the average daily diet and increases the intake of carbohydrates, which have a direct impact on the growth of fat mass – body weight.

Useful vitamins that are in flour are also found in other products. Their deficiency can be observed only with a general poor diet. In the context of digestibility, it is more beneficial to eat enough fresh vegetables.

Less harm in products made from wholemeal flour, low grades. Although the amount of carbohydrates there is about the same in comparison with the highest quality flour, the coarse fibers included in the composition contribute to the slower absorption and digestibility of excess carbohydrates.

In addition, bakery products contain baker’s yeast, which largely cause disruption of the gastrointestinal tract and the occurrence of various dyspeptic phenomena: bloating, colic, etc. Flour in itself is not harmful, its harm is determined only by the size of portions and the inconsistency of consumption with the real needs of a particular person.

About gluten

– Grain products are the richest in gluten. In fact, there are no clinical studies on the basis of which it would be possible to say with certainty that gluten is harmful to human health, says our expert Artur Moiseenko. – There are only some statistical observations from practice: with a significant decrease in the diet of gluten-containing products (bakery products), the digestive organs work better, the skin condition improves – inflammation, rashes, acne disappear.

But this should not be associated with gluten. Rather, this is due to the fact that flour products have a fairly high glycemic index. After their use, the level of insulin in the blood rises. Insulin, in fact the main anabolic hormone, contributes to the development of inflammation and processes that ultimately lead to various kinds of skin rashes.

The use of flour in cooking

Flour is an indispensable product for baking bread, making pasta, making dumplings, dumplings, pancakes and cookies. Each country has its own traditional flour dishes.

Whole grain flour kutabs

A delicious dish from Azerbaijan is distinguished by juiciness and spaciousness of preparation. Whole grain flour kutaby can be eaten by diabetic patients and anyone who monitors their weight

Whole Grain Flour	2 glasses
Hot water	1/2 cup
Vegetable oil	1 Art. a spoon
Salt	1 / 2 h. Spoons
Chicken egg	1 piece.
Filling	to taste

Knead the dough from all the ingredients, put it in a plastic bag and let it stand for 30-40 minutes. During this time, prepare the filling. For kutabs, grated cheese, green onions with a boiled egg, stewed cabbage – whatever you like are suitable.

Divide the dough into 8-10 parts and make balls. Using a rolling pin, roll each bun into a thin round cake, add the filling in the middle, fold it in half and carefully close the “crescent” along the edge. We bake in a pan on both sides until golden brown in a small amount of oil or without it.

Rice flour yuanxiao balls

A popular treat from China is enjoyed by children and adults alike. Yuanxiao is made with meat and sweet fillings. Served in portioned bowls in hot water – so that the balls do not stick together

Rice flour	200 g
Starch	15 g
Granulated sugar	4 tsp
Salt	1 / 4 h. Spoons
Hot water	100 ml
Butter	10 g
adzuki beans	100 g

Boil the beans until tender, crush, add 1,5 teaspoons of sugar to make a sweet paste. For the dough, put starch, salt, sugar into flour, mix. Pour in water, add oil and stir until a homogeneous white mass. We will remove the dough in a bag for 15-30 minutes.

Then divide the pasta and dough into equal parts. We roll the balls. Knead the dough with your hands into thin cakes. Put a ball of paste in each and completely seal the edges. Boil round yuanxiao in boiling water like dumplings. When they float, cook for another minute. Ready!

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How to select and store flour

Good flour is made from high quality grain. It must be fresh, that is, recently ground – up to one year after grinding. The choice of the type of flour depends on what we want to make from it. For breading, it is better to use fine flour, for example, rice. Coarse cornmeal is suitable for making hominy. People who have diabetes need flour with a lower glycemic index – flaxseed, almond, coconut.

Factory packaging is suitable for long-term storage – thick paper bags. After opening the package, the flour is poured into a dry, airtight container (optimally a glass jar) and stored with a closed lid.

It is better not to buy a lot of flour for the future. From long-term storage, it deteriorates: it loses its useful qualities, absorbs odors and moisture. In addition, ants and other insects may appear in places where flour is stored.