Wildgrain Blog
Healthiest Wheat Flours: Wheat Flour vs. Enriched Wheat Flour vs. Whole Wheat Flour vs. All-Purpose Flour
By Lucy Yanckello, Ph.D. Wildgrain, opens in a new tab is the first bake-from-frozen subscription box for sourdough breads, fresh pastas, and artisanal pastries. There are many types of flours on the market, with the most prevalent in the United States being flour ground from wheat. Today, supermarkets stock many flour options, with each flour exhibiting a different nutrition profile, so how do you decide what is the best flour for you? Healthy flour: what makes a flour unhealthy or healthy? Eating foods that contain flour contributes to your daily intake of grains. The USDA suggests that at least half of your daily intake of grains be whole grains. Grains are divided into two subgroups: refined grains and whole grains. Refined grains undergo a process called “milling” that removes the bran and germ which improves shelf life and gives a finer texture. However, this also removes essential nutrients from the flour such as B-vitamins and fiber. Examples of refined grains are wheat (white) flour, enriched wheat flour, and all purpose flour. Whole grains do not undergo the milling process but instead contain the entire grain kernel. This preserves essential nutrients such as B-vitamins, iron, selenium and magnesium. Examples of whole grains include whole wheat flour. What is the difference between wheat flour vs enriched wheat flour vs whole wheat flour vs all-purpose flour? It may be confusing to keep straight the different types of flours on the market. Here is a breakdown in the differences between the flours discussed in this article. Wheat flour: Wheat flour encompasses a broad category of flours on the market, because it is the most common grain ground into flour. Wheat flour can be whole grain or refined and can be turned white by using a bleaching agent. The following three flours fall under the wheat flour category and differ based on how they are milled and what they are used for in cooking and baking. Enriched wheat flour: By law, refined wheat flours are enriched with B-vitamins and iron and fortified with folic acid. There are many types of enriched wheat flour. All-purpose flour: All-purpose flour is a type of refined enriched wheat flour used for a myriad of things including baking, as a thickening agent, or breading. Whole wheat flour: Whole wheat flour is a whole grain that provides more fiber and other nutrients naturally than refined enriched flours. It can be used in place of all-purpose flour in baking and cooking. Whole wheat flour has a shorter shelf-life than refined flours. What is the healthiest flour for you: all-purpose flour vs wheat flour vs whole wheat flour vs enriched whole wheat flour? Not all flours are created equal in terms of health benefits. Whole grains, present in whole wheat flour, have shown to have many health benefits. Whole grains contain beneficial nutrients including: Dietary fiber in whole grains: Fiber may help reduce blood cholesterol levels and lower risk of heart disease. Fiber is also important for proper bowel function. Magnesium and selenium in whole grains: Magnesium is a mineral used in building bones and releasing energy from muscles and selenium is important for a healthy immune system. B-Vitamins in whole grains: Vitamin B1 (thiamine), B2 (riboflavin) and B3 (niacin) play a key role in energy metabolism, and are also essential for a healthy nervous system. Iron in whole grains: Iron is used to carry oxygen in the blood. Whole grain products are major sources of iron in American diets. Folic acid in whole grains: Folic acid is part of an overall healthy diet before and during pregnancy. During pregnancy, folic acid helps properly form the neural tube which forms the early brain and spine. Importantly, refined grains that are enriched, such as enriched wheat flour and all purpose flour, have B-vitamins and iron added back in after processing and are fortified with folic acid. However, fiber is not added back into enriched grains. Try and opt for enriched refined flours if whole grain flours are not available. Is whole wheat flour better for your health? Yes, whole wheat flour is better for your health, as whole grain food consumption has been shown to decrease the risk of cardiovascular disease, type-2 diabetes, metabolic syndrome, and cancer. The mechanisms that underlie these effects may be attributed at least in part to the high fiber content of whole grain food, such as whole wheat flour. Fiber is the only component that is stripped from refined grains and not added back in, likely taking away most of the health benefits from refined grains. Whole wheat flour has around 13 grams of fiber per cup whereas refined wheat flour has around 3.4 grams of fiber per cup. Which wheat flour is best for diabetics? Is enriched wheat flour bad for diabetics? Is wheat flour bad for diabetics? For those with diabetes, whole grains are more optimal for controlling blood sugars. However, when grains are milled into flour, the carbohydrate content, and ultimately the glycemic index, (GI) increases. High-GI foods lead to rapid blood sugar spikes, whereas low-GI foods absorb more slowly and prevent blood sugar spikes. According to Harvard Medical School, bread made with 100% whole wheat flour has a GI of 51, whereas bread made with enriched wheat flour has a GI of 71. In order to keep blood sugar regulated after a meal if you have diabetes, opt for foods made with whole wheat flour rather than wheat flour, enriched wheat flour, or all purpose flour. Keeping a healthy diet: Wheat flours It is important to balance your intake of refined flours by including whole wheat flour in your diet. As you now know, whole grain foods such as whole wheat flour are associated with better health outcomes. However, refined grain foods such as wheat flour, enriched wheat flour, and all-purpose flour eaten in recommended amounts are not associated with increased health risks, with the exception of those with type-2 diabetes. After reading this article, hopefully you learned that although we want to be able to put food in binary categories of “unhealthy” and “healthy” or “good” and “bad”, it’s best to eat certain foods in moderation instead of eliminating them all together. Remember, the USDA recommends making half of your grains whole, so keep that in mind when deciding what flour to buy next time you're at the grocery store. Wildgrain: Try healthy wheat flour breads Interested in trying new baked goods made with healthy wheat flours? Wildgrain, opens in a new tab is the first bake-from-frozen delivery subscription service for breads, pastries and fresh pastas. Some of our more popular wheat flour breads include Whole Wheat Flour Sourdough, opens in a new tab and Cranberry-Pecan Sourdough Loaf, opens in a new tab. Learn more about Wildgrain and our artisanal baking methods. Best Bread Home Delivery Service: How Wildgrain's Bread Delivery Works Wildgrain's breads are prepared in independent, artisanal bakeries with high quality ingredients. The breads are shipped frozen in insulated boxes and delivered direct to your home, anywhere nationwide. By shipping frozen, Wildgrain products maintain the highest quality, so you can enjoy fresh baked breads at home. That's why customers consider Wildgrain among the best home delivery services for bread. About the Author Lucy Yanckello received her Ph.D. in nutrition from the University of Kentucky College of Medicine. She currently works as a medical writer and enjoys being able to help people better understand nutrition and science. This content is for informational use only and does not replace professional nutrition and/or medical advice, diagnosis or treatment. It is not a substitute for and should not be relied upon for specific nutrition and/or medical recommendations. Please talk with your doctor about any questions or concerns.
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Healthiest Breads: Sourdough Bread vs. White Bread vs. Whole Wheat Bread vs. Whole Grain Bread
By Rikki Hoffman, RDN, CDN Wildgrain, opens in a new tab is the first bake-from-frozen subscription box for sourdough breads, fresh pastas, and artisanal pastries. Bread is a big part of our diets in America. From white bread, to sourdough bread, to whole grain breads, there are endless options. Some breads are healthier than others, let’s learn more about the healthiest bread options. Healthy bread: what makes a bread unhealthy or healthy? What makes a bread healthy or unhealthy is the ingredients used in the bread, which determine the nutritional benefit of the bread. For instance, a bread made with whole grains with little or no added sugar, saturated fat, or sodium can be part of a healthy balanced diet. Whole grain breads with this ingredient profile will contain essential nutrients and may contribute to lowering cholesterol as well as lowering the risk of certain cancers - a healthy bread for sure! On the other hand, standard white bread without any whole grains and with added refined sugars will not have the health benefits common in whole grain breads and is considered to be an unhealthy bread. What is the difference between sourdough bread vs. white bread vs. whole wheat bread vs. whole grain bread? Sourdough bread, opens in a new tab is made with a fermented grain starter. Traditionally, the starter is made with flour and water, and is left to ferment for a few days. The natural yeast and lactic acid bacteria found in the flour ferment and change the chemical makeup of the mixture. In commercial baking, baker’s yeast can be added, and this speeds up the fermentation process. The starter is then used as an ingredient in the sourdough bread. Sourdough bread can be made with whole grain flour or with white flour. White bread and whole grain breads, including whole wheat bread, are made with flour, water, and yeast, but minimal fermentation. White bread is made using white, or refined, flour which is stripped of a lot of its nutrients during processing. Some vitamins and minerals are added back in after processing, but white bread often lacks protein and fiber. Whole grain bread is made using whole grain flours such as wheat, oat, or bran and often contains more nutrients than white bread. What is the healthiest bread for you: sourdough bread vs. white bread vs. whole wheat bread vs. whole grain brain? The healthiest bread for you is 100% whole grain bread, with minimal sodium, saturated fat, and little to no added sugar. This could be whole wheat bread or whole grain sourdough bread. Whole grain breads provide essential nutrients that are lacking in white bread. Depending on how long the fermentation process was, 100% whole grain sourdough bread may even be healthier than regular whole grain bread, because the sourdough fermentation can affect the nutritional profile, making some vitamins and minerals more available for our bodies to absorb. At Wildgrain, our whole grain sourdough bread, opens in a new tab (made with organic wheat flour and without added sugar) is one of our most popular artisan breads. Is sourdough bread healthier than regular white bread? When the long fermentation process is used, sourdough bread may be healthier than regular white bread. A long fermentation creates additional nutrients in sourdough bread that are not present in non-fermented bread, like regular white bread. The long fermentation period of some sourdough breads may also alter the starch content of the bread, making sourdough bread more easily digestible for people with a gluten sensitivity. In addition, sourdough bread is healthier than regular white bread because sourdough does not typically include added refined sugar while regular white bread does contain added refined sugar. Which bread is best for diabetics? Is sourdough bread healthy for diabetics? The best bread for diabetics is bread that is lower in carbs and higher in fiber. Normally, carbs and sugars in bread will increase a diabetic’s blood sugar, but when fiber is eaten with the carbohydrates, the blood sugar does not rise as high or as fast. Fiber is found in breads that are made with whole grains or other high-fiber foods such as seeds and nuts, or foods that are fortified with fiber. To make sure your bread is made with mostly whole grains, look for “whole” in the first ingredient (or the second ingredient after water). Added sugars in a bread will add to the carbohydrate count and raise a diabetic’s blood sugar, so breads without added sugars (including high fructose corn syrup, honey, agave, maple syrup, fruit juices, and other sweeteners) are healthier for diabetics. Sourdough bread may be healthy for diabetics depending on how it is processed. There is some research that suggests that long-fermented breads (as opposed to breads that are made with baker’s yeast as a shortcut) do not raise blood sugar as high as other breads. If the main flour used is a whole grain, or if other high-fiber ingredients are added to the bread, that would be even better for a diabetic. The fermenting process involved in making sourdough bread may increase the availability of fiber in the bread as well. At Wildgrain, we make our sourdough loaf, opens in a new tabSourdough whole wheat breadwith whole grain and wild yeast. Which bread is best for weight loss? Is sourdough bread good for weight loss? The best bread for weight loss is bread that is made from 100% whole grain, contains little or no added sugar, and little or no added saturated fats (found in butter, cheese, lard, shortening, coconut oil, palm oil, and hydrogenated oils). Whole grain bread will provide fiber, which is filling and helps keep you full for longer. Added sugar and added fats will contribute extra calories without contributing significant nutrition, so the best bread for weight loss will not include excess sugar or saturated fats. If the sourdough bread meets these requirements, sourdough bread can be part of a healthy diet for weight loss. At Wildgrain, we make our sourdough loaf, opens in a new tab without any added sugars. Which bread is best for cholesterol? Is sourdough bread good for cholesterol? Again, the answer is fiber! Fiber, specifically soluble fiber, can help lower bad cholesterol and therefore any bread - including sourdough - that contains a good amount of soluble fiber can help to lower cholesterol. Whole grains contain soluble fiber, so breads made with 100% whole grain flours are the best for cholesterol. If other cholesterol-lowering foods such as nuts or oats are added to these breads, that is even better for lowering cholesterol. At Wildgrain, we make our sourdough loaf with organic whole wheat flour, opens in a new tab to provide additional fiber. When shopping for bread, it is important to find one that will be a part of a healthy diet. There may be additional benefits to sourdough bread, but the main thing to look for is whole grains and minimal sodium, added sugar, and saturated fat. Looking for healthy breads? Try Wildgrain Interested in trying healthy breads made with wheat flours and no added sugar? Wildgrain is the first bake-from-frozen delivery subscription service for breads, pastries, and fresh pastas. Some of our more popular breads include Whole Wheat Sourdough Loaf and Sourdough 7-Grain Loaf, opens in a new tab. Learn more about Wildgrain and our artisanal baking methods. Best Bread Home Delivery Service: How Wildgrain's Bread Delivery Works Wildgrain's breads are prepared in independent, artisanal bakeries with high quality ingredients. The breads are shipped frozen in insulated boxes and delivered direct to your home, anywhere nationwide. By shipping frozen, Wildgrain products maintain the highest quality, so you can enjoy fresh baked breads at home. That's why customers consider Wildgrain among the best home delivery services for bread. About the Author Rikki Hoffman, RDN, CDN has been a registered dietitian for ten years, working primarily with patients who have kidney disease. She also has a private practice which focuses on helping clients achieve lifestyle and weight loss goals. She graduated with a Bachelor's in Dietetics from Rutgers University and did her Dietetic Internship at Montclair State University. This content is for informational use only and does not replace professional nutrition and/or medical advice, diagnosis or treatment. It is not a substitute for and should not be relied upon for specific nutrition and/or medical recommendations. Please talk with your doctor about any questions or concerns.
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Grain Carbs vs. Vegetable Carbs vs. Fruit Carbs vs. Bread Carbs vs. Rice Carbs
By Rikki Hoffman, RDN, CDN Wildgrain, opens in a new tab is the first bake-from-frozen subscription box for sourdough breads, fresh pastas, and artisanal pastries. Carbohydrates are not all created equal. They are found in many foods and beverages ranging from fruit and vegetables to candy, cookies, and sodas. Carbohydrates may have a bad rap, but they actually serve a fundamental role in our daily life. What are carbohydrates? What are healthy carbs? Carbohydrates, or “carbs”, are macronutrients found in certain foods and beverages. They provide energy for our bodies, aid in digestion, and promote gut health. Carbs can range in healthiness, and the more fiber, protein, vitamins, minerals, and phytonutrients a carb has, the healthier that carb is considered. Are all carbs from food the same? All carbs provide something our bodies need, but carbs from food are not all the same. There are three types of carbs: sugar, starch, and fiber. Sugar is a simple carb that gives our bodies fast energy. Examples of some sugars are: glucose and sucrose (found in candies and desserts), and fructose (found in fruit). If used as an ingredient in a packed food, these sugars are what are considered “added sugar” on the label. Starch is a complex carb found in grains, beans, and certain vegetables. When eaten, these carbs are digested and turned into simple sugar molecules, which our bodies can then use immediately for energy or store for later use. Starch can either be a complex carb or can be refined into a simple carb. Fiber is another complex carb that is found in plant foods such as nuts, whole grains, fruits, and vegetables. Fiber is not digested and is instead used to help our bodies with the digestion process. What’s the difference between grain carbs vs vegetable carbs vs fruit carbs vs bread carbs vs rice carbs? Grain carbs could be either complex carbs or refined carbs. An unprocessed whole grain is a complex carb. Examples of complex carbs from unprocessed whole grains include carbs from brown rice, oats, and whole wheat. If whole grains are used to make bread or pasta, these will be considered complex carbs as well. Bread may also contain added sugar in addition to its complex or refined carbs, which adds to its total carb content. Refined carbs are made by stripping the whole grain kernel of its bran and germ. In doing this, it also strips the carb of vital nutrients, such as fiber and certain vitamins and minerals (e.g. iron and B vitamins). Examples of refined carbs are white bread, white rice, white pasta, and pastries. These refined carbs can have vitamins and minerals added back in, but are often lacking in fiber. Vegetable carbs include both starch and fiber carbs (complex carbs) as well as sugar carbs (simple carb), and fruit carbs include both sugar (simple carb) and fiber carbs (complex carb). Refined carbs are not found in fruit or vegetables. What are the best carbs for you: bread carbs vs vegetable carbs vs rice carbs vs grain carbs vs fruit carbs? The best carbs for you are complex carbs, and simple carbs from fruit. You can find complex carbs – like fiber and starches – in whole grain foods, such as brown rice, whole wheat bread, whole oats, and whole barley. Vegetables are also a great source of fiber and starch. Refined carbs and simple sugars – like white bread, white rice, pastries and sugar-sweetened beverages – have less nutritional value than complex carbs. Another thing to keep in mind is that carb foods like breads or pastries may have added sugar or unhealthy fats, which decrease their nutritional value and can lead to health problems when consumed in excess. Simple sugars found in fruit are the exception. Despite containing simple sugars, fruits are considered some of the best foods for you because of their complete nutritional value. Which carbs are the healthiest: rice carbs vs bread carbs vs grain carbs vs fruit carbs vs vegetable carbs? The healthiest carbs are those that nourish your body, make you feel good, keep you full the longest, and provide essential nutrients. The healthiest carbs can come from fruit, vegetables, whole grain rice, whole grain bread, and other whole grain foods. These healthy carb foods provide fiber, essential nutrients (e.g. protein, iron, phosphorus and B-vitamins), and phytonutrients that fight diseases. They take longer to digest and also contribute to a feeling of fullness that will last longer than refined carbohydrates. Choosing whole grains, instead of white rice, white bread, and other refined grains, will promote health. For example, they may reduce your risk of heart disease and cancers and can ensure you meet daily nutrient requirements. Are carbs from fruit the same as carbs from bread (bread carbs)? Yes and no. Fruits contain simple sugar, while the main carbs from bread is starch. Simple sugar can also be added into some breads during processing. Both fruit and bread may contain fiber, depending on the bread. Bread made from whole grains will contain more fiber (maybe even more than a fruit!), while bread made from refined carbohydrates will contain little to no fiber. Fermented breads, such as sourdough, may also contain more available fiber than non-fermented white bread. Are carbs from vegetables the same as carbs from bread (bread carbs)? Yes, the carbs from vegetables are the same carbs as from bread. The carb found in both vegetables and in bread is starch. Vegetables and bread may also contain fiber, if the bread contains whole grains or other sources of fiber. Overall, whole grain bread and vegetables contain more nutrients than white or refined bread. Looking for healthy bread? Try Wildgrain Our bodies need carbohydrates in order to function, but some carbohydrates provide more nutritional value than others. Choosing whole grains, breads made from whole grains, fruit, and vegetables will add healthy carbs to your diet. At Wildgrain, opens in a new tab, we use slow-fermentation to bake nutritious whole wheat breads including our Whole Wheat Flour Sourdough, opens in a new tab and fruit-and-nut-loaded Cranberry-Pecan Sourdough Loaf, opens in a new tab. We also never add sugar to our bread recipes, unlike many supermarket breads. Wildgrain is the first bake-from-frozen delivery subscription service for breads, pastries and fresh pastas. Learn more about Wildgrain, opens in a new tab and our artisanal baking methods. Best Bread Home Delivery Service: How Wildgrain's Bread Delivery Works Wildgrain's breads are prepared in independent, artisanal bakeries with high quality ingredients. The breads are shipped frozen in insulated boxes and delivered direct to your home, anywhere nationwide. By shipping frozen, Wildgrain products maintain the highest quality, so you can enjoy fresh baked breads at home. That's why customers consider Wildgrain among the best home delivery services for bread. About the Author Rikki Hoffman, RDN, CDN has been a registered dietitian for ten years, working primarily with patients who have kidney disease. She also has a private practice which focuses on helping clients achieve lifestyle and weight loss goals. She graduated with a Bachelor's in Dietetics from Rutgers University and did her Dietetic Internship at Montclair State University. This content is for informational use only and does not replace professional nutrition and/or medical advice, diagnosis or treatment. It is not a substitute for and should not be relied upon for specific nutrition and/or medical recommendations. Please talk with your doctor about any questions or concerns.
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