Did you know that the flour you buy in the grocery stores is missing 80% of the nutrients found in the original wheat berry? In the 1920s, technology allowed millers to separate the germ, the germ oil, and the bran from the wheat berry, allowing the remaining white flour to be stored indefinitely. Soon afterward, there was an outbreak of beriberi and pellagra because of vitamin B deficiencies. Health officials traced the problem to the new milling process that stripped the flour of vitamin B and about two dozen other nutrients. The best part of the wheat berry—the germ and bran—is sold as separate products, including an additive to cattle feed. The government laid out an “enrichment” process to add iron and 3 B vitamins, niacin, riboflavin, and thiamine back to the flour. While the diseases were prevented, the missing nutrients prompted other problems: appendicitis, diverticulitis, hiatal hernias, heart disease, diabetes, gluten intolerance, obesity, and more. [Becker, S. (2000). Bread Beckers’ recipe collection: Healthy Foods Your Family Will Enjoy].
When I stopped using fresh-ground flour a few years ago, a whole host of health issues occurred. Recently, I started back on my journey to health, including a return to making my own flour and sourdough starters. I have since lost more than 50 pounds and some of my health issues have begun to subside.
Below is a comparison of the nutrients found in freshly milled flour compared with those available in commercial flour.
Fresh-Ground Whole Wheat vs. White Flour
Per 100 grams (approx 3 oz)
Source: USDA National Nutrient Database (2004)
| Nutrient | Whole Wheat Flour | White Flour, Unenriched |
|---|---|---|
| Total Dietary Fiber | 12.2g | 2.7g |
| Calcium | 25mg | 15 mg |
| Iron | 3.6mg | 1.2mg |
| Magnesium | 124mg | 22mg |
| Phosphorus | 340mg | 107mg |
| Zinc | 2.8mg | 0.7 mg |
| Copper | 0.4mg | 0.1mg |
| Manganese | 4.1 mg | 0.7mg |
| Selenium | 70.7mg | 33.9mg |
| Thiamin | 0.5mg | 0.1mg |
| Riboflavin | 0.1mg | 0.04mg |
| Niacin | 5.7mg | 1.3mg |
| Panthotheric Acid | 0.9mg | 0.4mg |
| Vitamin B6 | 0.3mg | 0.04mg |
| Folate | 43mcg | 26mcg |
| Vitamin E | 1mg | 0.06mg |
| Total Fats | 1.9g | 0.98mg |
When you buy commercial flour, the wheat germ and bran are generally removed to achieve better shelf stability. Sometimes, potassium bromate is added as an enhancer (that has been linked to cancer and banned in California) to allow it to last even longer on the shelves. I recommend looking for commercial brands that do not contain this enhancer, such as King Arthur and Gold Medal.
Source: Whole Grains | The Nutrition Source | Harvard T.H. Chan School of Public Health
Typically, all-purpose flour has been BLEACHED to make it white. Freshly milled flour is brownish. For some reason, we have been conditioned to think something that is brownish in color is dirty. Why would you want to consume flour that has been BLEACHED just to make it white? When wheat is milled into white flour, the bran and wheat germ are removed; two of the most healthful parts. The milling company removed the most virtal nutrient and then attempts to replace those nutrients with synthetic vitamins. When God created wheat to be used, He put the right balance of vitamins and minerals in that little wheat kernel. He then sealed it in a tough outer shell, the bran, to preserve it. Wheat berries will stay fresh and full of vitamins for years and years. In fact they found wheat berries in King Tut’s tomb and were able to sprout it and make bread out of it! However, once the outer shell is broken in the milling process, the whole wheat flour is subject to rapid spoilage. The oil in the wheat germ will turn rancid, which is why they began taking it out in the first place. This gives the flour a longer shelf life, a benefit for the miller and the grocer, but does not do much for our bodies! Refrigeration will slow the spoilage process, which is why most health food stores keep their whole wheat flour cool. At the very least, if you purchase commercial flour, ensure it is unbleached. Commercial wheat flours are not created equal. The white flour is made from heavily refined and processed wheat grains, and whole wheat is made from grains that are not processed as much. Look at the image below. The flour on the far right is white, all purpose flour. You can even see how dry it is. The one in the middle is a grocery store whole wheat and the one on the far left is freshly milled flour. You can see how much more moist and nutrient dense it is.
Nutrients dissipate in flour left open, so the quicker you use your freshly milled flour, the more nutrients you retain. After milling, you will lose about 40% of the vitamin content within the first 24 hours. It’s best to grind the amount you need for your recipe. A cup of wheat will yield two cups of flour. If you do have any leftover milled flour, store it in the refrigerator or the freezer. As for the whole grain, store it in a cool, dry place in a tightly sealed container. I like Gamma Seal Lids on bulk containers to ensure my whole wheat berries stay fresh for years.
There are many different types of wheat berries and grains that you can mill to create nutritionally dense flours to use in your baked goods.
- Hard wheat tends to have a higher-protein content and a lower-moisture content.
- Soft wheat tends to have a lower-protein content and a higher-moisture content.
Because of the lower-moisture content, you can substitute 1 to 1, hard wheat for all-purpose. So if your recipe called for 1 cup of all-purpose, you can use 1 cup of freshly milled hard wheat flour. Same with Kamut and barley.
Soft wheat has a higher-moisture content and you can’t do a 1 to 1 substitute. Instead you need to increase your freshly milled soft wheat flour by ¼ cup for every 1 cup of flour in the recipe. So if the recipe calls for 1 cup of all-purpose flour (or pastry), increase the flour to 1 ¼ cups of freshly milled. If the recipe calls for 2 cups, you will need 2 ½ cups. This substitution ratio also works for spelt and rye.