Wheat flour, soft wheat


 Category: Cereal Grains & Pasta  Characteristics: Whole Grain

 Nutrition Highlights 


 Serving Size

 Calories

332


 Nutrient
% Daily Value*

  Total Fat 2.0 g
3 %

     Saturated Fat 0.4 g
2 %

     MUFA 0.3 g

     PUFA 1.2 g

  Sodium 3.0 mg
0 %

  Protein 9.6 g
19 %

  Total Carbohydrate 75 g
27 %

     Dietary Fiber 13 g   High
47 %

     Total Sugars 1.0 g

  Water 12 g

  Minerals --
     Iron 3.7 mg   High
21 %

     Magnesium 117 mg   High
28 %

     Phosphorus 323 mg   High
26 %

     Copper 0.5 mg   High
53 %

     Manganese 3.4 mg   High
148 %

     Calcium 33 mg
3 %

     Potassium 394 mg   High
8 %

     Zinc 3.0 mg
27 %

     Selenium 13 mcg
23 %

  Vitamins --
     Thiamin / B1 0.3 mg   High
25 %

     Riboflavin / B2 0.2 mg
14 %

     Folate / B9 28 mcg
7 %

     Vitamin K 1.9 mcg
2 %

     Vitamin E 0.5 mg
4 %

     Niacin / B3 5.4 mg   High
33 %

     Pantothenic acid / B5 1.0 mg   High
20 %

     Vitamin B6 0.2 mg
11 %


*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 298 (89.7%)
 Protein 38 (11.6%)
 Fat 18 (5.3%)
Total 332 (100%)

 Serving: 100g/3.5oz [100g]


 Composition 
  Nutrient Weight g (%)
 Carbohydrate 75 (74.5%)
 Water 12 (12.4%)
 Protein 9.6 (9.6%)
 Fat 2.0 (2.0%)
 Ash 1.5 (1.5%)
Total 100 (100%)

 Serving: 100g/3.5oz [100g]


 Benefits 
  • High in fiber which aids digestion and makes you feel full for longer

  • Contains antioxidants which protect cells from damage

  • Rich in B vitamins which help convert food into energy

  • Good source of minerals like selenium, manganese and phosphorus which support various bodily functions

  • Whole grains provide slow-release carbohydrates and help control blood sugar levels

 Risks 
  • Can trigger celiac disease or non-celiac gluten sensitivity in sensitive individuals due to presence of gluten protein

  • High glycemic index may cause blood sugar spikes

  • Contains phytic acid which can inhibit absorption of minerals like iron and zinc

  • Milling process removes germ and bran which are nutritious parts of wheat, making it less nutritious than whole wheat

  • Storage and processing can cause loss of some B vitamins


 Additional Information 

Wheat flour, whole-grain, soft wheat is a versatile and widely used ingredient that provides several nutritional benefits. Whole-grain wheat flour is made from the entire wheat kernel, including the bran, germ, and endosperm, which makes it a more nutritious choice compared to refined wheat flour. Here, we will explore the primary attribute of whole-grain wheat flour, along with its secondary attributes, and discuss both the nutritional benefits and potential risks associated with this food product.

Primary Attribute: Whole-Grain
Whole-grain wheat flour is a rich source of dietary fiber, vitamins, minerals, and phytochemicals. The bran and germ components of the whole grain contain most of these beneficial nutrients. The high fiber content in whole-grain wheat flour aids in digestion, helps maintain bowel regularity, and promotes satiety, making it an excellent choice for weight management. Additionally, the fiber content can help reduce the risk of developing various chronic conditions, including heart disease, type 2 diabetes, and certain types of cancer.

Secondary Attributes: Soft Wheat
Soft wheat is a specific variety of wheat that has a lower protein content compared to hard wheat. This attribute makes soft wheat flour ideal for baking applications where a lighter texture is desired, such as cakes, pastries, and cookies. While soft wheat flour retains most of the nutritional benefits of whole-grain wheat flour, it may have a slightly lower protein content and gluten strength.

Nutritional Benefits:
1. Dietary Fiber: Whole-grain wheat flour is an excellent source of dietary fiber, which aids in digestion, promotes satiety, and helps maintain a healthy weight. Consuming adequate fiber also supports heart health and reduces the risk of developing chronic diseases.

2. Vitamins and Minerals: Whole-grain wheat flour contains essential vitamins and minerals, including B vitamins (thiamin, riboflavin, niacin, and folate), magnesium, and selenium. These nutrients are crucial for energy production, nerve function, red blood cell formation, and overall health.

3. Phytochemicals: Whole-grain wheat flour is rich in phytochemicals, such as antioxidants and phenolic compounds, which have been associated with various health benefits. These compounds help protect against oxidative stress, reduce inflammation, and support immune function.

Potential Risks:
1. Gluten Sensitivity: Wheat flour, including whole-grain soft wheat flour, contains gluten, a protein that can cause adverse reactions in individuals with gluten sensitivity or celiac disease. These individuals must avoid gluten-containing products to prevent digestive issues, nutrient deficiencies, and other health complications.

2. Caloric Density: While whole-grain wheat flour provides numerous nutritional benefits, it is important to be mindful of portion sizes. Due to its caloric density, excessive consumption of wheat flour-based products can contribute to weight gain if not balanced with a healthy diet and active lifestyle.

In conclusion, whole-grain soft wheat flour offers several nutritional benefits, including dietary fiber, vitamins, minerals, and phytochemicals. It is a versatile ingredient suitable for various baking applications. However, individuals with gluten sensitivity or celiac disease should avoid wheat flour products. Additionally, portion control is essential to prevent excessive calorie intake. Incorporating whole-grain soft wheat flour into a balanced diet can contribute to overall health and well-being.