Whole wheat flour is a powder made by grinding whole wheat grains. Whole wheat flour is brown in colour as it is derived from the complete kernel. It has a nutty-sweet flavor. There are basically two types of whole wheat flour : bleached or unbleached. Bleached whole wheat flour is lighter in color than unbleached whole wheat flour. You can grind the wheat to get coarse or fine textured flour as per your recipe requirement.
Apart from starch being its major constituent, wheat flour also contains other substances like gluten, polysaccharides, lipids which generally impact the quality of end product.
Wheat flour is a staple food in India. It is a versatile ingredient and extensively used to make delicacies like roti, paratha and sheera. It is also used to make many baked products.
11 Health Benefits of Whole Wheat Flour + Healthy Recipes + Nutrtional Information
1. Good for bones
Whole wheat flour is rich in Phosphorus which is a major mineral which works closely with calcium to build our bones.
2. Carbohydrate Metabolism:
Whole wheat flour is rich in Vitamin B1 which is essential for glucose metabolism. It extracts energy from our food and converts it into ATP (adenosine triphosphate).
3. Powerful Antioxidant :
One of the health benefits of whole wheat flour include being a potent antioxidant. The Vitamin B1 in whole wheat flour is a powerful Antioxidant which helps your body fight against external toxins from pollution to internal pollution got from processed foods.
4. Diabetic Friendly:
Being rich in Magnesium, whole wheat flour contributes to many health benefits and will improve insulin response by lowering insulin resistance. Excellent for controlling blood sugar levels through the presence of Zinc also.
5. Good for Brain :
Niacin present in whole wheat flour is good for brain functioning and improving mental healthy.
6. Rich in Folic Acid:
Vitamin B9 helps your body to produce and maintain new cells, especially red blood cells. It also helps prevents DNA changes that might cause cancer.
7. Helps prevents Anaemia :
Whole wheat flour contains a fair source of Iron which helps prevent Anaemia. Here is our food sources of Iron.
8. Whole wheat flour and protein:
Yes, whole wheat flour does have protein in it. If you eat 8 whole wheat rotis in the day, that will give you 23% of your daily protein requirement. Add a paneer recipe and some curd with your meals to top up the protein.
9. Good for Skin :
Health benefits of whole wheat flour include goodness for skin too. Being rich in Zinc which helps repair skin and slows the ageing process.
10. Good for Eyes:
Zinc helps in the activity of an enzyme in our body that helps produce vitamin A, which is useful in treating night blindness.
11. Provides Energy :
Vitamin B2 in whole wheat flour enables the development and maintenance of red blood cells (RBCs) – another factor that contributes to your energy levels. The more red blood cells you have, the more energy you have.
Nutritional Information for 1 cup Whole Wheat Flour
15.73 grams of Protein
90 grams of Carbs
2.21 grams of Fat
461.5 mg of Phosphorus : 76.9% of RDA (about 600 mg for adult)
0.63 mg of Vitamin B1, Thiamine : 53% of RDA (about 1.2 to 1.5 mg)
171.6 mg of Magnesium (Mg) = 49% of RDA (about 350 mg )
5.59 mg of Vitamin B3, Niacin = 46.5% of RDA (about 12 mg)
46.54 mcg Folate, Vitamin B9 (FA) = 46.54% of RDA (about 100 mcg)
6.37 mg of Iron (Fe) = 31.85% of RDA(about 20 mg for women)
15.73 g Protein = 28.6% of RDA (55 g)
2.86 mg of Zinc = 28.6% of RDA (about 10 to 12 mg)
0.22 mg of Riboflavin, Vitamin B2 = 20 % of RDA (about 1.1 mg)
2.47 grams of High Fiber = 9.8% of RDA (about 25 to 30 grams)
409.5 mg of Potassium (K) :8.7% of RDA (about 4,700 mg)
62.4 mg of Calcium (Ca) = 6.2% of RDA (about 1000 mg)
37.7 mcg of Vitamin A = 1.5 % of RDA (about 2,400 mcg)
We have a collection of 1130 recipes using Whole Wheat Flour. Given below are 10 healthy Whole Wheat Flour recipes.
10 Healthy Whole Wheat Flour Recipes
Wheat and rice are a staple in India. The wheat grains can be grounded into a smooth/coarse powder to make wheat flour that is widely used in Indian cuisine. It is the most common flour used in our households to make flatbreads. The humble roti makes every meal complete by accompanying a subzi or dal. You can even increase the nutrient quotient by adding different flours like jowar, bajra and nachni along with some crunchy vegetables to make this Multigrain Roti or by simply adding some spinach puree to make these soft , fiber-rich spinach roti. It can be eaten as it is for breakfast or along with some curd and pickle.
Parathas and stuffed parathas are widely consumed for breakfast in North-India. Gobi is abundantly found in the Northern region and transformed into lip-smacking Gobi Paratha smeared with a dollop of fresh white butter.
Methi Thepla is a popular Gujarati travel food. Whole wheat flour dough is enhanced with an assortment of ingredients ranging from green chilli paste and spice powders to sesame seeds. They stay fresh in the refrigerator for almost 15 days.
The moment you hear Pizza, I am sure your mouth will start drooling but, too much of plain flour is not good for health so, substitute that with whole wheat flour and make this Whole Wheat Pizza Base and binge eat without worrying about the calories. Similarly, you can make Multigrain Bread using a myriad of flours and seeds and make some scrumptious sandwiches or toasts!
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