Whole wheat, barley, chickpeas, buckwheat… Flour comes in many varieties. But it’s not always easy to know which one to choose. Of all these options, whole wheat flour is often considered the healthiest. But does it really deserve its reputation?
Here’s why whole wheat flour is often recommended
Whole wheat flour stands out for its nutritional richness. According to Rachel Gargano, American dietician interviewed by the media Real Simple“Whole wheat flour is best for people who do not have celiac disease or a gluten sensitivity. It is made from whole wheat grains and therefore contains a little more gluten than white flour“.
Another nutrition expert, Sheila Patterson, adds that this type of flour “provides more fiber, B vitamins and antioxidants.
“You will also find significant amounts of magnesium, phosphorus, calcium, selenium and zinc. she assures.
So many elements that contribute to the health of the microbiota, promote satiety and participate in the prevention of chronic diseases.
In addition, the presence of bran and wheat germ in this flour allows it to slow down digestion. But also to lower the glycemic index, which limits blood sugar peaks compared to refined white flour.
But is it really the best flour?
When questioned, Eva Vacheau, dietitian, qualifies the statement.
“We may tend to think that there is one flour that is better than the others, but in fact it depends on what we are looking for: easier digestion? A low glycemic index? Rich in fiber or minerals? lists the specialist.
“However, coming back to flour, whole wheat flour really remains a better choice than white flour. There is no doubt about it. But it’s not the most nutritionally interesting flour either.” she assures.
The solution? Vary the different types of flour
In addition to wheat flour, Eva Vacheau points out that there are others with undeniable nutritional qualities. This is why, according to her, the key would be to vary the different types of flour consumed.
“Rye flour is digestible and rich in micronutrients, einkorn flour provides magnesium and iron, kamut flour, a type of ancient wheat, is rich in minerals, and buckwheat and barley flour have a low glycemic index and benefits for blood sugar and cholesterol. she emphasizes.
If you are looking for originality, chickpea or quinoa flours provide vegetable proteins and also have a fairly low glycemic index.
You have understood: varying the flours allows you to benefit from a wider supply of nutrients, to diversify the vegetable proteins and to reduce the glycemic load of the preparations. “This can be particularly useful for those who make their own bread or pastries and wish to combine deliciousness and health.” adds the dietician.
In summary, whole wheat flour is a solid nutritional compromise. Richer in fiber, minerals and vitamins than white flour, it promotes satiety and limits glycemic peaks. But to optimize nutritional intake and digestibility, it is advisable to vary the flours or to use them by mixing them when cooking.