Wheat flour, white, all-purpose
Category: Cereal Grains & Pasta Characteristics: Self Rising, Enriched
Nutrition Highlights
Serving Size
Calories
443
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 | 371 (83.8%) |
| Protein | 49 (11.2%) |
| Fat | 11 (2.5%) |
| Total | 443 (100%) |
Serving: 1 cup [125g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 93 (74.2%) |
| Water | 13 (10.6%) |
| Protein | 12 (9.9%) |
| Ash | 5.4 (4.3%) |
| Fat | 1.2 (1.0%) |
| Total | 125 (100%) |
Serving: 1 cup [125g]
Benefits
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Enriched wheat flour provides B vitamins like thiamin, riboflavin, niacin and folic acid which are important for energy metabolism and cell function
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It is a good source of carbohydrates that provide energy and fiber to support digestion
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Contains protein that contributes to growth and repair of cells and tissues
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Self-rising flour contains leavening agents like baking powder that allow baked goods to rise during baking
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Being all-purpose, it can be used to make a variety of baked goods like bread, cakes, pastries etc. making it very versatile
Risks
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White flour is processed and lacks fiber and many nutrients found in whole grains. This can impact digestion and satiety
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Enriched flour has some B vitamins and iron added back after processing but not all nutrients removed from whole grains are replaced
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Self-rising flour contains sodium which can be high in the overall diet and impact those watching salt intake or with blood pressure issues
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Frequent consumption of all-purpose white flour products instead of whole grains is linked to increased risk of heart disease, diabetes and weight gain
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All-purpose flour is finely ground and breaks down quickly during digestion, causing a rapid rise in blood sugar levels
Additional Information
Wheat flour, white, all-purpose, self-rising, enriched, is a commonly used ingredient in various culinary applications. It is essential to understand the nutritional benefits and risks associated with this food product to make informed dietary choices.
Nutritional Benefits:
1. Carbohydrates: Wheat flour is primarily composed of carbohydrates, which are the body's main source of energy. Carbohydrates provide fuel for physical activity and support brain function.
2. Protein: Wheat flour contains a moderate amount of protein, which is crucial for the growth, repair, and maintenance of body tissues. Protein also plays a role in the production of enzymes, hormones, and antibodies.
3. Fiber: While white wheat flour has been refined, it still contains some dietary fiber. Fiber aids in digestion, promotes bowel regularity, and helps control blood sugar levels.
4. B vitamins: Enriched wheat flour is fortified with essential B vitamins such as thiamin, riboflavin, niacin, and folic acid. These vitamins are vital for energy production, nerve function, and red blood cell formation.
5. Iron: Enriched wheat flour is often fortified with iron, an essential mineral that helps transport oxygen throughout the body. Iron is particularly important for individuals at risk of iron deficiency, such as pregnant women and those with certain medical conditions.
Nutritional Risks:
1. Refined grains: White wheat flour is refined, meaning it has undergone a process that removes the bran and germ, stripping away a significant portion of its nutrients. This results in a lower content of fiber, vitamins, and minerals compared to whole wheat flour.
2. High glycemic index: White wheat flour has a high glycemic index, which means it can cause a rapid spike in blood sugar levels. This can be problematic for individuals with diabetes or those trying to manage their blood sugar levels.
3. Lack of essential nutrients: Although enriched wheat flour is fortified with certain vitamins and minerals, it still lacks the full spectrum of nutrients found in whole grains. Consuming a diet primarily based on refined grains may lead to nutrient deficiencies over time.
4. Gluten sensitivity: Wheat flour contains gluten, a protein that can cause adverse reactions in individuals with celiac disease or non-celiac gluten sensitivity. These conditions can lead to digestive issues, nutrient malabsorption, and other health problems.
Incorporating Wheat Flour in a Balanced Diet:
While white wheat flour has its limitations, it can still be a part of a balanced diet when consumed in moderation. Here are a few tips for incorporating it wisely:
1. Choose whole wheat flour: Opt for whole wheat flour instead of white wheat flour whenever possible. Whole wheat flour retains the bran and germ, providing more fiber, vitamins, minerals, and beneficial phytochemicals.
2. Combine with other flours: Mix white wheat flour with other flours like almond flour, coconut flour, or whole grain flour to enhance the nutritional profile of your baked goods or recipes.
3. Balance with nutrient-dense foods: Pair wheat flour-based dishes with nutrient-dense foods such as vegetables, lean proteins, and healthy fats to create a well-rounded meal.
In conclusion, while white wheat flour, all-purpose, self-rising, enriched, may lack the nutritional benefits of whole wheat flour, it can still serve as a source of energy and some essential nutrients. However, it is crucial to prioritize whole grains and diverse nutrient-dense foods in your overall diet for optimal health and well-being.