Wheat flour, white (industrial), 10% protein
Category: Cereal Grains & Pasta Characteristics: Bleached, Enriched
Nutrition Highlights
Serving Size
Calories
366
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 | 305 (83.3%) |
| Protein | 39 (10.6%) |
| Fat | 13 (3.6%) |
| Total | 366 (100%) |
Serving: 100g/3.5oz [100g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 76 (76.2%) |
| Water | 12 (12.0%) |
| Protein | 9.7 (9.7%) |
| Fat | 1.5 (1.5%) |
| Ash | 0.6 (0.6%) |
| Total | 100 (100%) |
Serving: 100g/3.5oz [100g]
Benefits
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It is enriched with vitamins and minerals like iron, folate and other B vitamins which are essential micronutrients for the body
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It is a good source of carbohydrates that provide energy to the body
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The protein content of 10% provides amino acids for growth, repair and maintenance of body tissues
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It has a mild flavor that makes it a versatile ingredient in many recipes
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Being low in fat and calories, it can be included in a weight management diet when consumed in moderation
Risks
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White flour is processed and stripped of many nutrients like fiber, vitamins and minerals during processing. This makes it a less nutritious choice compared to whole wheat flour
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Bleaching the flour with chemicals can potentially introduce harmful byproducts. Chlorine dioxide is commonly used as a bleaching agent
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While enrichment adds back some nutrients like iron and B vitamins, it does not restore all the nutrients removed during processing like fiber, magnesium and antioxidants
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A diet high in refined grains from white flour has been linked to increased risk of obesity, heart disease, diabetes and some cancers due to higher glycemic impact and lack of fiber
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The 10% protein content is relatively low and would provide fewer amino acids per serving compared to flour with higher protein levels
Additional Information
Wheat flour, white (industrial), 10% protein, bleached, enriched is a commonly used ingredient in many food products. It undergoes a refining process that removes the bran and germ, resulting in a finer texture and longer shelf life. However, this refining process also strips away several important nutrients, leading to both nutritional benefits and risks.
Nutritional Benefits:
1. Carbohydrates: Wheat flour is primarily composed of carbohydrates, which are the body's main source of energy. It provides a readily available source of fuel for the brain and muscles.
2. Protein: This specific type of wheat flour contains 10% protein, which is essential for growth, repair, and maintenance of body tissues. Protein is also involved in the production of enzymes, hormones, and antibodies.
3. Enrichment: The term "enriched" indicates that certain nutrients lost during the refining process are added back into the flour. These typically include B-vitamins (thiamin, riboflavin, niacin, and folic acid) and iron. Enrichment helps to compensate for some of the nutrient losses and ensures a more nutritionally balanced product.
Nutritional Risks:
1. Fiber Loss: The refining process removes the bran and germ, which are rich in dietary fiber. As a result, white wheat flour lacks the fiber content present in whole wheat flour. Dietary fiber is crucial for maintaining healthy digestion, regulating blood sugar levels, and promoting heart health. The absence of fiber in white flour can contribute to constipation, increased appetite, and a higher risk of developing chronic diseases such as heart disease and type 2 diabetes.
2. Micronutrient Deficiencies: While enrichment adds back some nutrients, it does not fully restore the original nutrient composition of whole wheat flour. The refining process removes significant amounts of vitamins, minerals, and antioxidants found in the bran and germ. Consequently, white wheat flour is lower in nutrients such as vitamin E, magnesium, zinc, and selenium compared to whole wheat flour.
3. Blood Sugar Impact: The refining process breaks down complex carbohydrates into simpler sugars, leading to a higher glycemic index (GI). Foods with a high GI can cause a rapid increase in blood sugar levels, potentially leading to energy crashes, increased hunger, and an increased risk of developing insulin resistance and type 2 diabetes. It is important to balance the consumption of white wheat flour with other low GI foods to minimize blood sugar spikes.
In conclusion, wheat flour, white (industrial), 10% protein, bleached, enriched offers some nutritional benefits, such as being a good source of carbohydrates and protein. The enrichment process also helps replenish some of the lost nutrients. However, it is important to recognize the risks associated with this refined flour, including the loss of fiber, micronutrient deficiencies, and its potential impact on blood sugar levels. Incorporating whole wheat flour and other nutrient-dense foods into the diet is crucial for maintaining optimal nutrition and overall health.