Wholemeal flour comes from the whole grain of wheat without separation of any part of it. It preserves the outer covering of the wheat grain or bran and the wheat germ, which contain a large amount of fiber, essential fatty acids, minerals, B vitamins and iron.
Wholemeal flour stands out for an amount of fiber 3 times higher than white flour. It also has a high content of vitamins and minerals, such as B vitamins, vitamin E, iron, potassium, magnesium, zinc, among others.
Wholemeal flour and products made with it as the main ingredient have a higher nutritional value than white flour.
Differences between white flour and wholemeal flour
Wholemeal flour differs from white from the moment of grinding. In the first, the grains are crushed to leave them in the form of flour, but the three parts that compose them are kept, called pericarp, germ and endosperm.
The first, also known as bran, is the outer layer that covers the grain and is characterized by fiber, vitamins and minerals. The second constitutes the embryo. That is, the part from which a new plant would have emerged. Its main nutrients are lipids. And finally, the endosperm is the central part, which consists mainly of starch.
What happens when we eat wholemeal flour?
By eating foods based on wholemeal flour, we provide our body with fiber, vitamins B and E, fatty acids, magnesium, iron, potassium, zinc and manganese. In addition, they do not have a high glycemic index, which allows you to maintain satiety for longer and avoid excess glucose or insulin in the blood.
On the other hand, refined flour (white flour) is made by removing wheat bran and germ, grinding only the endosperm. It is used for the vast majority of preparations that we consume or that are sold daily: cakes, pasta, cookies, bread, etc.
Its popularity is due to the fact that it lasts longer, its color is homogeneous and “immaculate” and it is more profitable for sale. Regarding nutrition, according to the same document cited previously, refined flour contains high-calorie carbohydrates, without fiber or significant micronutrient content.
Properties and benefits:
Whole wheat flour is a food rich in vitamin K since 100 g. of this food contain 65.50 ug. of vitamin K.
This food also has a high amount of magnesium. The amount of magnesium it has is 120 mg per 100 g.
It is a cholesterol-free food and therefore, its consumption helps keep cholesterol low, which is beneficial for our circulatory system and our heart.
It has a different nutritional level than the white one. It preserves the outer covering of the grain and the wheat germ, components that contain a large amount of vitamins B-1, B-3 and B-5. In addition, it has minerals, iron and essential fatty acids that are beneficial for our body.
The fiber present in whole grains helps the intestine to have a regular movement. It also prevents the appearance of diseases such as diverticulosis, inflammation, hemorrhoids, diarrhea and pain.
It has a high level of carbohydrates, which helps maintain blood sugar levels, thus reducing the risk of diseases such as diabetes.
It can help reduce the size since it generates a greater feeling of satiety than the white one. The body takes longer to digest whole grains than processed grains, and that is why eating whole grain flour makes us feel full quickly.
The refining process that white flour goes through separates the fiber-rich part of the grain from the rest and it is for this reason that white flour contains less fiber than whole grain.
wheat protein
Wholemeal flour products contain more protein. Wheat proteins are divided into four types:
Albumins and globulins are found in a tissue below the seed coat (aleurone layer) and make up about 30 percent of the total protein in wheat. They are a good source of essential amino acids and are therefore considered proteins with great nutritional value.
Prolamins and glutelins, on the other hand, are found in the starchy endosperm of the wheat kernel and make up about 70 percent of the wheat protein. Its proportion of essential amino acids is 30 percent. Gluten, which gives wheat dough its typical elastic consistency, is made up of prolamins and glutenins. Wheat intolerance is mainly due to this group of proteins.
Pumpkin Chocolate Cupcakes
Ingredients
For 12 units
- Pumpkin already cooked 280 g
- Wholemeal flour 300 g
- Chemical yeast 15 g
- Pumpkin Pie Spice Mix 10g
- Milk or vegetable drink 220 ml
- brown sugar 120g
- 120g dark chocolate
How to make pumpkin chocolate muffins
Difficulty: Easy
total time
45m
Elaboration
- 15m Cooking
- 30m rest
- 10 min Turn on the oven at 180 ºC.
In a bowl, mash the pumpkin with the sugar and milk until you reach a liquid orange-colored result. You can use a food processor or a wire whisk. Reserve.
In another bowl, mix the flour together with the chemical yeast and the spice mixture. Reserve.
Then integrate the wet ones over the dry ones. With a spoon or spatula stir well until you see no traces of flour and have a homogeneous mixture.
Chop the dark chocolate with your hand or chop it with a knife before adding it to the previous mixture with encircling movements.
Pour the mixture into muffin tins and bake for 30 minutes or until a wooden stick inserted comes out clean.