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 11 Super Health Benefits of Whole Wheat Flour (Atta)

  Last Updated : Nov 19,2018






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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

443 Calories
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)
 
 
Whole-Wheat-Flour-Nutritional-Information
 

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!

We hope you enjoyed this article and would love to hear from you. Please comment at the bottom of the page and let us know if you want us to add any more information. Happy cooking.



health benefits of whole wheat flour

Nothing's more annoying that hard, chewy rotis. Now make soft, delectable rotis for dinner and watch your loved ones devour them with joy. Its simple to make, and an extremely satisfying meal. Go for it!
2.  
 by Tarla Dalal
Made with ingredients found in most kitchens, this excellent low calorie breakfast choice is a combination of five nutritious flours that provide iron, protein, fibre and vitamin b3
Here is a chatpata roti, with a homely texture and tongue-tickling taste that are sure to steal your heart. The Oats Flax Seeds Roti features an absolutely healthy mix of ingredients, especially beneficial for those with high blood pressure because the beta glucagon in oats helps to keep both blood pressure and blood cholesterol under check. This definitely contributes to maintaining a healthy heart! The sprinkling of flax seeds atop the roti not only makes it look attractive but brings in its share of nutrition too, apart from improving the mouth-feel with its exciting crunch. You can also try other low-salt recipes like the Green Peas Soup and Creamy Green Salad .
4.  
 by Tarla Dalal
Gobi or cauliflower grows abundantly in the Punjab. This vegetable is enjoyed by people of all ages and is a specialty at most celebration and religious gatherings. Here gobi has been combined with a cooked onion masala and used as a stuffing for a Parathas . Serve these hot golden brown parathas glistening with ghee, with some Phudina Raita and Lahsun ka Achaar. It also tastes great as an accompaniment to the Dal Amritsari .
Nothing can beat the flavour, texture and aroma of warm, freshly-baked bread. It is this irresistible appeal that motivates food lovers to bake their own bread at home. Now, here is a Multigrain Bread recipe that will beat all other breads hands-down, with its rustic flavour and homely aroma. Made of whole wheat flour, millet flours, oats and assorted seeds, this loaf is further topped with mixed millets flour and flax seeds just before baking to deepen the aroma and flavour. Load slices of this Multigrain Bread with veggies to make a sumptuous sandwich , toast it, butter it and serve it with jam , or slice it and enjoy with a tangy dip !
Nothing like theplas to carry along on a journey. Not only are they very tasty with the superb flavour and aroma of methi, they are also satiating and convenient. To make these theplas we have used a whole wheat flour dough with a large assortment of taste-giving ingredients ranging from green chilli paste and spice powders to sesame seeds. However, we have not used curds, in order to increase the shelf life. You also need to make sure you add lots of oil while cooking; otherwise they will become dry and get spoilt soon. When made as per the instructions, the Methi Theplas will stay fresh in the fridge for almost 15 days. When you anticipate a busy fortnight, you can make a large batch and keep them in stock. Just take them out when you want a nice meal, warm them slightly on a tava and enjoy with curds and pickles . You can also try other variants of theplas like Zucchini Thepla , Mooli Thepla or Doodhi Theplas .
7.  
 by Tarla Dalal
Flours of millets like jowar add a rustic touch to bhakris. The homely aroma that emanates from the kitchen when you cook a Jowar Bhakri itself will give you a very content and comforting feel. Here we have combined jowar flour with a little whole wheat flour to make the rotis easier to roll and to improve their texture. Just remember to serve them immediately on cooking. Serve with Methi Pitla or Cauliflower Greens Pitla , an ideal match for Jowar Bhakri. You can also serve Green Chilli Thecha or Red Chilli Thecha and some onions as an accopmpaniment.
8.  
 by Tarla Dalal
This is a healthier alternative to the basic pizza base as it packs in the goodness of whole wheat flour. Whole wheat flour is used for the dough with either fresh or dried yeast, whichever is more convenient. But when using dried yeast, use 1/2 the quantity of fresh yeast dissolved in warm water. Be sure to knead the dough very thoroughly until the dough is springy, smooth and elastic. Pizzas do not necessarily have to be round. Some are large ovals, some are square and others known as pizzettes are baked as smaller individual circles. So you can shape the pizza base the way you like!
9.  
 by Tarla Dalal
Any papadi as a jar snack , never fails to make tea-time a lively affair. While the traditional deep-fried version is made with refined flour, here we have given the recipe several innovative twists to make it super healthy. This Moong Dal Papadi is made with a combination of whole wheat flour and yellow moong dal, spiced up with sesame seeds, coriander and other tasty ingredients. What’s more, this healthy treat is cooked on a tava with least oil. Try it and you will be surprised by how tasty and crisp it turns out! Also do try other healthy jar snacks like Beetroot Shakkarpara , Thattai or Ragi and Oat Crackers .
10.  
 by Tarla Dalal
Rich with the aroma of ghee, these Spinach Rotis are a thoughtful addition to any meal. The whole wheat dough is fortified with spinach puree, which adds to the nutrient content, flavour and visual appeal of the rotis. It also makes the rotis a bit softer than usual and quite enjoyable. A dash of green chilli paste is added to the dough to spike up the taste a bit more. Remember to smear some ghee on the rotis after they are done, to boost the taste and texture. Some people smear the ghee while the rotis are being cooked but that will not yield the right texture, so follow this recipe perfectly to get absolutely amazing Spinach Rotis. You can also try other spinach recipes like Spinach and Corn Open Burger or Spinach Mushroom Sabzi .
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Reviews

Health Benefits of Whole Wheat Flour
5
 on 15 May 18 12:37 PM


Commonly used flour by Indian for making rotis, theplas, parathas and many many daily foods in homes, hotels, thelas etc. All we eat these, but do not know the importance & benefits. Well provide knowledge about Whole Wheat Flour with suggested recipes collection with this flour.
| Hide Replies
   Hi Archana, Thank you so much for your kind words. Do try our recipes and give us your feedback. Happy cooking!
Reply
15 May 18 04:05 PM