Flour, wheat, all-purpose
Category: Cereal Grains & Pasta Characteristics: Enriched, Unbleached
Nutrition Highlights
Serving Size
Calories
367
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 293 (79.8%) |
| Protein | 52 (14.3%) |
| Fat | 13 (3.6%) |
| Total | 367 (100%) |
Serving: 100g/3.5oz [100g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 73 (73.2%) |
| Protein | 13 (13.1%) |
| Water | 12 (11.7%) |
| Fat | 1.5 (1.5%) |
| Ash | 0.5 (0.5%) |
| Total | 100 (100%) |
Serving: 100g/3.5oz [100g]
Benefits
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Provides carbohydrates that are broken down and used for energy. Carbohydrates are the body's primary source of fuel
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Contains B vitamins like thiamin, riboflavin, niacin and folate which are essential for energy production, cell function and growth
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Enriched with iron which is important for red blood cell formation and oxygen transport
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Contains protein in small amounts to help build and repair tissues
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Fiber in wheat bran aids digestion and lowers risk of constipation, heart disease and diabetes
Risks
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High in carbohydrates and calories if consumed in large amounts. Can contribute to weight gain
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Contains gluten which can cause digestive issues like bloating, gas and diarrhea in sensitive individuals
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Milling process removes germ and bran which are high in fiber, vitamins and minerals. Fiber is important for digestive and heart health
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Enriched flour has added iron and B vitamins but still lacks fiber and other nutrients found in whole grains
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Storage pests like weevils can contaminate flour if not stored properly in sealed containers away from moisture and heat sources
Additional Information
Flour, wheat, all-purpose, enriched, unbleached is a versatile and commonly used ingredient in a wide range of culinary applications. It serves as a fundamental component in baking, cooking, and the creation of various food products. This type of flour offers several nutritional benefits, but it also carries certain risks that should be taken into consideration.
Nutritional Benefits:
1. Carbohydrates: All-purpose flour is primarily composed of carbohydrates, which are the body's primary source of energy. Carbohydrates provide fuel for physical activities and support brain function. Including flour in your diet can help maintain energy levels and support overall bodily functions.
2. Fiber: Although all-purpose flour is not a significant source of dietary fiber, the enrichment process often adds some fiber content. Fiber aids in digestion, promotes satiety, and helps regulate blood sugar levels. While the amount of fiber in enriched all-purpose flour is relatively low, every little bit counts towards meeting daily fiber requirements.
3. Vitamins and Minerals: Enriched all-purpose flour is fortified with various vitamins and minerals to enhance its nutritional value. Common fortifications include iron, thiamin, riboflavin, niacin, and folic acid. These added nutrients can help prevent deficiencies and support overall health.
Risks:
1. High Glycemic Index: All-purpose flour is refined and processed, resulting in a high glycemic index (GI). Foods with a high GI can cause blood sugar levels to spike rapidly, potentially leading to energy crashes and increased hunger. Individuals with diabetes or those seeking to manage their blood sugar levels should consume all-purpose flour in moderation and in combination with other low GI foods.
2. Lack of Fiber: While enriched all-purpose flour may contain added fiber, the overall fiber content is still relatively low compared to whole grain alternatives. A diet lacking in fiber can contribute to digestive issues, such as constipation, and increase the risk of chronic conditions like heart disease and diabetes. To ensure a well-rounded diet, it is essential to incorporate other high-fiber foods alongside all-purpose flour.
3. Nutrient Dilution: The refining process used to produce all-purpose flour removes the bran and germ, which contain essential nutrients. As a result, the final product may lack some of the beneficial components found in whole grains. To mitigate this risk, individuals should aim to consume a variety of nutrient-dense foods to ensure they meet their recommended daily intake of vitamins and minerals.
In conclusion, all-purpose flour, specifically wheat flour that is enriched and unbleached, offers some nutritional benefits, such as providing carbohydrates, added vitamins, and minerals. However, it also poses certain risks, including a high glycemic index, low fiber content, and potential nutrient dilution. To maintain a balanced and nutritious diet, it is advisable to incorporate other whole grain options and fiber-rich foods while using all-purpose flour as part of a varied meal plan.