{"id":38634,"date":"2022-10-12T10:00:00","date_gmt":"2022-10-12T17:00:00","guid":{"rendered":"https:\/\/foodrevolution.org\/?p=38634"},"modified":"2026-09-15T00:38:59","modified_gmt":"2026-09-15T07:38:59","slug":"is-flour-healthy","status":"publish","type":"post","link":"https:\/\/foodrevolution.org\/blog\/is-flour-healthy\/","title":{"rendered":"Is Flour Healthy? Sifting Through 24 Popular Types of Flour"},"content":{"rendered":"

Some archeological evidence <\/span>suggests<\/span><\/a> that our Paleolithic ancestors\u2019 teeth may not have lasted a lifetime. In a world without blenders, this meant that getting enough calories and nutrients might have become more and more challenging as people got older. One solution was to outsource some of the work that teeth did to external tools and processes. And one of the most important of these technologies was milling grains into a softer substance called flour.<\/span><\/p>\n

An ancient stone<\/a> recovered in 2015 from a cave in southern Italy convinced researchers that humans have been grinding grains by hand for at least 32,000 years. Analysis of the stone revealed oat, acorn, and millet residue, some of which had been <\/span>heated<\/span><\/a> before grinding, probably to increase shelf life (or \u201cstalagmite life\u201d in their case).<\/span><\/p>\n

It\u2019s impossible to know what these ancient millers did with the flour so produced, but it\u2019s not a stretch to imagine that they mixed it with water and cooked it into porridge or baked it into hard cakes.<\/span><\/p>\n

As agriculture advanced and grains were domesticated, the art of milling became widespread. Historians credit the <\/span>Romans<\/span><\/a> with being among the first people to have perfected the milling of wheat into flour. The ancient Egyptians used sieves to sift out the bran and germ to produce <\/span>white flour<\/span><\/a>, which, due to its light texture and higher price, became a luxury good for the elites.<\/span><\/p>\n

And for a long time, the history of milling technology was about innovations in scale: from a single handheld grinding stone to large stones rotated by humans; then, domesticated animals, and then water- and wind-powered mills. These methods have little in common with the highly industrialized process that produces the majority of modern-day flour.<\/span><\/p>\n

Given that flour is, by definition, a processed food, albeit one with an ancient pedigree, should we be eating or avoiding it? And are some flours better or worse than others? In this article, we\u2019ll answer the question “Is flour healthy?” examine the health consequences of flour, and see whether some kinds are better for you than others.<\/span><\/p>\n

The Trouble with Most Flour<\/h2>\n

When I talk about modern flour, I\u2019m mainly talking about flour made from a single genus, <\/span>triticum<\/span><\/i>, aka wheat. And the vast majority of wheat flour has three strikes against it: the removal of important nutrients, the addition of potentially harmful bleaching agents, and in most cases, end products with other highly processed and unhealthy ingredients.<\/span><\/p>\n

Fiber and Nutrients Removed<\/h3>\n

White and other highly refined flours are made by stripping away the nutrient-rich bran (outer layer) and germ (seed embryo), leaving just the soft endosperm (the starch that nourishes the germ as it grows). Flour refined in this way contains not just less protein, but also less fiber and far fewer vitamins and minerals than the whole grain.<\/span><\/p>\n

Flour manufacturers often attempt to redress the losses by enriching the finished product \u2014 adding a handful of synthetic nutrients to it after the flour is fully ground, and creating what the industry calls \u201c<\/span>enriched flour.<\/span><\/a>\u201d If there were a contest for \u201cworld\u2019s most misleading name\u201d, enriched flour would have a strong case for victory. After all, \u201cenriched\u201d sounds like it is better than the original. In reality, \u201cflour that\u2019s been stripped of most of its vitamins and minerals and fiber \u2014 but hey, a few synthetic nutrients were added back\u201d would be my suggestion for a more accurate title. But I seriously doubt the industry will ever take my advice. Alas, my future in the field of processed food marketing isn\u2019t looking too bright. <\/span><\/p>\n

To be fair, some of these synthetic nutrients (which include thiamine, niacin, folic acid, riboflavin, and iron) might be helpful, at least compared to white flour that didn\u2019t have them added \u2014 especially for a person who is deficient in a particular nutrient. Other nutrients probably don\u2019t make much of a difference one way or another. Just like other forms of supplementation, enriched foods like flour are not an adequate substitute for getting most of your nutrients from whole foods.<\/strong> Foods fortified with <\/span>folic acid<\/span><\/a>, on the other hand, can be a problem \u2014 people can consume and absorb too much of it, possibly increasing their risk of cancer.<\/span><\/p>\n

Bleached Flour<\/h3>\n
\"Flour
iStock.com\/eskymaks<\/figcaption><\/figure>\n

Many commercial white flours are bright white with such a soft texture thanks to a <\/span>bleaching<\/span><\/a> process. There are several commonly used bleaching agents, including chlorine gas, chlorine dioxide, nitrogen dioxide, calcium and benzoyl peroxides, and the ominously named <\/span>azodicarbonamide<\/span><\/a>. This last can break down into semicarbazide and urethane, both known carcinogens.<\/span><\/p>\n

Chlorine is also problematic. One study found that cells exposed to a particular chlorine molecule, sodium hypochlorite, <\/span>experienced<\/span><\/a> \u201cchromosomal aberration, micronuclei frequency, necrotic cells, apoptotic cells, and binucleated cells,\u201d which roughly translates as DNA damage, dead cells, cells that are trying to die, and mutant cells with two nuclei (typically found in cancerous tissue).<\/span><\/p>\n

Also, if you grew up watching TV aimed at teens, just about every other ad was for some new miracle <\/span>acne<\/span><\/a> cure that typically featured bacteria-killing benzoyl peroxide. I don\u2019t know about you, but there\u2019s something unsettling about treating bread and pimples with the same stuff.<\/span><\/p>\n

I\u2019m not the only one concerned about this stuff, either; the European Union, Canada, the UK, and China all have <\/span>bans<\/span><\/a> on bleaching agents. But they are used routinely in the US, which makes me wonder why the US so often seems to put the profits of processed food companies ahead of public health.<\/span><\/p>\n

Used in Processed Foods<\/h3>\n

In addition to the inherently health-compromising qualities of white flour, it\u2019s also implicated by the company it keeps in many of the most intensively processed foods on the market: cookies, crackers, chips, cakes, and other baked goods. In addition to featuring refined grain flours, these foods often also contain added sugar, sodium, food additives, and even <\/span>harmful ingredients banned in countries outside the US<\/span><\/a>.<\/span><\/p>\n

Additionally, these foods are often highly addictive, especially when they contain excess sugar, sodium, and unhealthy fats like processed vegetable oils and dairy fats.<\/span><\/p>\n

High Surface Area Leads to Rapid Absorption<\/h3>\n

The carbohydrates in flour are absorbed into the bloodstream much faster than they would be if you were eating the whole grain.<\/strong> This is because grinding grain into flour increases the surface area exponentially. For a visual, consider how fast a pile of chipped ice would melt on a hot sidewalk compared to a big block of ice.<\/span><\/p>\n

This, in turn, causes more rapid digestion, which can lead to blood sugar spikes and big bursts of <\/span>dopamine<\/span><\/a>, a key factor in determining the addictive potential of a substance or behavior. Elevated glucose levels are <\/span>linked<\/span><\/a> to the activation of areas of the brain involved in addiction.<\/span><\/p>\n

Rapid absorption applies not just to white flour, but all flours to some extent, even those that contain the whole grain. And it\u2019s a key reason why foods made with flour may not be the best choice for people high on the food addiction susceptibility scale<\/a>. In fact, what is probably the most successful weight loss program in the world, Bright Line Eating<\/a>, urges abstinence from all flour products for this very reason. <\/span><\/p>\n

Refined Grains\u2019 Impact on Health<\/h2>\n
\"Waist
iStock.com\/aquaArts studio<\/figcaption><\/figure>\n

In 2010, researchers <\/span>analyzed<\/span><\/a> data from the long-running Framingham Heart Study and discovered that eating refined grains rather than whole grains was associated with a significant increase in visceral adipose tissue<\/strong> (the fat that surrounds your organs and is associated with worse health outcomes than the \u201cbelly fat\u201d visible when you remove your shirt).<\/span><\/p>\n

A study of almost 120,000 Chinese adults <\/span>found<\/span><\/a> a significant correlation between the consumption of refined grains (in this case, mostly white rice, but also including refined wheat products) and increased risk of cardiovascular disease.<\/span><\/p>\n

Danish researchers (from Denmark, not studying breakfast pastries) <\/span>found<\/span><\/a> in 2017 that children were more likely to be overweight or obese at seven years old if their mothers experienced gestational diabetes and ate a lot of foods made from refined flour while pregnant.<\/span><\/p>\n

And there\u2019s increasing scientific consensus that people with <\/span>type 2 diabetes,<\/span><\/a> or at risk of developing it, should avoid refined sugars and grains to keep the progression of the condition at bay.<\/span><\/p>\n

The Pros and Cons of 24 Types of Flour<\/h2>\n

Not all flours are created equal. Different grains and processing methods can yield flours that have different culinary properties and effects on human health. Let\u2019s look at some more and less common flours to see which ones might have a place in your healthy diet.<\/p>\n

Wheat Flours<\/h3>\n
\"Jar
iStock.com\/ddsign_stock<\/figcaption><\/figure>\n

Unless you go out of your way, most flour that you\u2019ll find comes from a single <\/span>Triticum<\/span><\/i> species, <\/span>T. aestivum<\/span><\/i>. If you\u2019re <\/span>gluten-free<\/span><\/a>, either because you have celiac disease, gluten intolerance, or another gluten-sensitive health condition, you\u2019ll want to avoid all flour made from wheat.<\/span><\/p>\n

Wheat flours, unless they\u2019re certified organic, may also contain glyphosate<\/a> or other pesticides.<\/strong><\/p>\n

If you\u2019re concerned about bleaching, read the packaging, as white flour comes in bleached and unbleached varieties.<\/span><\/p>\n

There are many <\/span>types of wheat flours<\/span><\/a>, differing largely based on the variety of wheat and its protein content. Bread flour has the highest concentration of protein, which allows it to stretch and rise into a firm loaf. Cake and pastry flour are made from softer varieties of wheat, allowing them to produce crumbly and light baked goods. All-purpose flour is a \u201csplit the difference\u201d hybrid, which does a passable job in both cases.<\/span><\/p>\n

Self-rising flour is a convenience product that typically includes baking powder and salt. It\u2019s often used for fluffy biscuits particular to the cuisine of the US South. Fun fact: The British equivalent, <\/span>self-raising<\/span><\/a> flour, apparently doesn\u2019t contain salt.<\/span><\/p>\n

Type 00 flour is the most finely ground wheat flour, and is prized for Italian specialties such as pizza dough, pasta, and fresh gnocchi.<\/span><\/p>\n

Whole wheat flours also vary widely, and may include less common varieties of wheat, such as durum, spelt, and emmer, as well as added sorghum flour.<\/span><\/p>\n

Other Whole Grain Flours<\/h3>\n
\"Different
iStock.com\/Maria_Lapina<\/figcaption><\/figure>\n

In our increasingly sophisticated food culture, more and more formerly obscure products are getting their days in the sun. These include <\/span>flours made from whole grains other than wheat<\/span><\/a> like the following:<\/span><\/p>\n