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 10 Super Health Benefits of Whole Wheat Flour (Atta)

  Last Updated : Jul 27,2020

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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 recipes like Baked Methi Puris.

10 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. Use it innovatively to make Wheat Dosa - a South Indian delicacy.

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). Try Paushtic Paratha.

3. 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. Check the recipe of Karela Thepla. 

4. Good for Brain :
Niacin present in whole wheat flour is good for brain functioning and improving mental healthy. Masala Jowar and Tomato Chila is a good nreakfast to begin your day with.

5. 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.

6. Helps prevents Anaemia :
Whole wheat flour contains a fair source of Iron which helps prevent Anaemia. Here is our food sources of Iron. Whole Wheat Methi Khakhra is a perfect snack time munchie which makes use of wheat flour along with another iron rich ingredients - fenugreek leaves.

7. 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 paneer or some curd to wheat flour to top up the protein. A classic example of this is Paneer Tamatar Paratha.

8. 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. Forget the maida and aloo based samosa and try wheat flour  and sprouts based Baked Samosa with Mixed Sprouts. Enjoy them at snack time in limited quantity.

9. Good for Eyes:
Zinc from wheat flour helps in the activity of an enzyme in our body that helps produce vitamin A, which is useful in treating night blindness. Try Whole Wheat Salad Wrap as a one dish meal for lunch. 

10. 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 as B vitamins help in energy production. Try Multigrain Garlic Roti. 

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)

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

roti recipe | chapati recipe | phulka recipe | how to make soft roti | Indian roti | with 15 amazing images. Roti is the daily bread for millions of Indians. No meal is complete without phulka and we show you easy it is to make them. All ingredients to make roti recipe is easily available in Indian kitchens. To make roti recipe, combine the whole wheat flour, oil and salt and knead into a smooth soft dough using enough water. Keep aside for 15 to 20 minutes. Cover and keep the dough aside for 15 to 20 minutes. Divide the dough into 8 equal portions and roll out each portion of the dough into a thin circle. Cook the roti on a non stick tava and then cook it on an open flame till it puffs up. This is how to make soft roti. I would like to share some important tips to make the perfect roti recipe. 1. To make the roti dough, you will need a thali called parat, i.e. a stainless steel flour dough kneading plate. In this plate the flour won’t spread and fall off and also will be easy to knead the dough. 2. When adding water, taking care to add water little by little as required or else the dough will be sticky and difficult to knead. The quantity of water depends upon the quality of flour. 3. The dough for rotis should be soft and not stiff as for puris. Also if the dough is very soft it will be sticky and you will be unable to roll. 4. Rolling the roti is not as difficult, start rolling lightly from the centre in a circular motion. If you put a lot of pressure while rolling the roti will not roll nice and round. Use more flour for rolling if you find it difficult to roll, but not much or else the rotis will be hard. 5. Don’t cook Indian roti on the open flame for too long or else the rotis will burn and become hard. We love rotis as they are made from whole wheat flour which is very healthy. Whole wheat flour is excellent for diabetics, heart and weight loss as they will not shoot up your blood sugar levels as they are a low GI food. In Mumbai, plain roti is a popular Mumbai street food. Packed in a newspaper, 4 large rotis are sold for Rs 12 and is picked up by busy working Mumbai housewives who have no time to cook. Simple logic, carry your sabzi from home and buy the roti on your way to work. Have your roti with some sukhi sabzi or quick sabzi or vegetarian curry. Enjoy roti recipe | chapati recipe | phulka recipe | how to make soft roti | Indian roti | with detailed step by step photos and video below.
multigrain roti |mix 5 flour roti | healthy multigrain chapati | with 25 amazing images. Multigrain roti is made with 5 nutritious flours that provide iron, protein, fiber and vitamin b. We have combined 5 healthy Indian flours: jowar flour, bajra flour, ragi flour, nachni flour, besan and whole wheat flour in healthy multigrain chapati. Then added nutritious vegetables to add taste and crunch which include onions, tomatoes and coriander leaves. Add few green chillies to add up the spice and also Indian masala’s like turmeric powder and red chilli powder. Mix well and knead into a dough, roll flat and cook a non stick tava to make mix 5 flour roti. Looking for healthy and nutritious options when losing weight or eating healthy? Multigrain roti is one of the low calorie roti that you can add to your diet. I make Multigrain Roti for breakfast and also for my kids tiffin as it is tummy filling and supremely healthy. See why the 5 flours used are good for you in multigrain roti. Jowar flour is a complex carb and will be absorbed slowly in the blood stream and not cause a spike in insulin. Bajra flour is high in protein and is a complete protein for vegetarians when combined with dal. So as a Vegetarian, include bajra in your diet. Ragi flour is high in protein and great source for vegetarians. In addition its gluten-free, fibre which in turn is good for diabetics and a heart. Whole wheat flour is excellent for diabetics as they will not shoot up your blood sugar levels as they are a low GI food. Besan has more good fat than whole wheat flour and also higher protein content. All these combined flours together make a very nutritious and healthy multigrain roti. Multigrain roti is a quick roti recipe and you can make it for any meal of the day, be it for healthy breakfast roti, lunch roti or dinner roti. It is also an healthy option for diabetics and is low in calorie. Have the healthy Multigrain roti with low fat curds!! Enjoy multigrain roti |mix 5 flour roti | healthy multigrain chapati | with detailed step by step photos and video given below.
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 .
 by Tarla Dalal
gobi paratha recipe | Punjabi gobi paratha | gobi ka paratha | cauliflower paratha | with 20 amazing images. Gobi paratha is a dish wish a universal appeal! While North Indians like to have this Punjabi paratha any time of the day, for breakfast, Indian lunch or dinner, South Indian too have borrowed this dish from the north and incorporated it into their supper and dinner menus. gobi ka paratha is also a very famous Indian street food which is mostly available and sold in the morning. What makes these whole wheat Punjabi gobi paratha so appealing is the soft and tasty filling of cauliflower flavoured with spicy green chillies and crunchy onions. Green chillies spike up the flavor of the Gobi paratha stuffing, while coriander adds up the freshness. You can add amchur or chaat masala which would give it an enjoyable tinge of tanginess. To make gobi paratha, first knead a semi-stiff dough. For stuffing, heat ghee in a pan add cumin seeds, add onions and green chillies which can be adjusted according to the preference, add grated cauliflower. Further, we have added little water which would help us cook the cauliflower and it will prevent the mixture from drying out and burning. Further, add coriander for freshness. Mix well and stuffing is ready. To proceed, divide dough, roll into a small roti. Place it in the center of the rolled roti and pull all the sides together. Flatten it and roll into a paratha. Place it on a greased tava and cook on both the sides of cauliflower paratha using ghee until golden brown and crisp. gobi ka paratha taste best when served hot with pickles/achaar and curds, but they may also be carried in a dabba. To the Punjabi gobi paratha, add dollop of ghee or fresh Homemade White Butter and with a tall glass of lassi would be a great option! Enjoy gobi paratha recipe | Punjabi gobi paratha | gobi ka paratha | cauliflower paratha | with detailed step by step photos and video below.
multigrain bread recipe | homemade multigrain bread recipe | eggless multigrain bread recipe with amazing step by step photos and video. 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 Multigrain Bread loaf is further topped with mixed millets flour and flax seeds just before baking to deepen the aroma and flavour. This Multigrain Bread recipe does not use any plain flour. Load slices of this Homemade Multigrain Bread with veggies to make a sumptuous healthy sandwich, or toast it with butter. At home, we use Homemade Multigrain Bread for a healthy quick breakfast. For a quick breakfast you can top it with healthy Homemade Almond Butter or Homemade Peanut Butter. Making Homemade Multigrain Bread or any bread is an art and you can master it with practise and patience. Trust me, when you get this fool proof Multigrain Bread recipe correct, it’s worth the effort. Try it today! Enjoy how to make Multigrain Bread recipe with detailed step by step photos and video below.
thepla for travel | thepla without cuds for travel | methi thepla good for 15 days | with 25 amazing images Nothing like theplas to carry along on a journey. Not only are methi theplas very tasty with the superb flavour and aroma of methi, they are also satiating and convenient. To make these methi thepla good for 15 days 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 of thepla for travel. You also need to make sure you add lots of oil while cooking; otherwise methi theplas will become dry and spoil soon. When made as per the instructions, the 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 thepla without cuds for travel 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. Enjoy thepla for travel | thepla without cuds for travel | methi thepla good for 15 days | with detailed step by step photos below.
 by Tarla Dalal
jowar bhakri recipe | healthy jowar bhakri | jwarichi bhakri | how to make jowar bhakri | with 13 amazing images. Jowar Bhakri is a simple tradiaitonal Maharashtrian recipe which forms an integral part of their main course. Making jwarichi bhakri requires only 3 to 4 ingredients. Learn how to make jowar bhakri in a step-by-step photos. 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. To make jowar bhakri, we have combined jowar flour with a little whole wheat flour to make the rotis easier to roll and to improve their texture. Remember when you make jowar bhakri, the dough should be soft and the bhakri should be cooked uniformly. This is to ensure that it puffs up evenly when cooked on the open flame. Smear ½ teaspoon of ghee on it before serving to make it more flavourful . Healthy jowar bhakri is truly wholesome. It’s brimming with iron, fibre , protein and a few trace minerals. Those aiming to increase their hemoglobin levels must also include jowar bhakri to their meals. Plain jwarichi bhakri tastes the best when served immediately on cooking. 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. Enjoy jowar bhakri recipe | healthy jowar bhakri | jwarichi bhakri | how to make jowar bhakri | with step by step photos.
 by Tarla Dalal
whole wheat pizza base recipe | Indian style whole wheat pizza base | 100% whole wheat pizza dough | whole wheat pizza dough thin crust is a slightly a healthier alternative to the basic pizza base as it packs in the goodness of whole wheat flour. Learn how to make easiest whole wheat pizza base. At home in Mumbai, we always make our Indian style whole wheat pizza base in bulk. We cling wrap and keep it in the freezer for upto 15 days. We suggest you also try our homemade pizza sauce recipe where you should remove the cooked onions and then freeze it for upto 30 days. So you can make pizzas at any time with Indian style whole wheat pizza base and pizza sauce. To make whole wheat pizza base, combine 2 tbsp of lukewarm water and dry yeast in a bowl and mix well. Cover with a lid and keep aside for 5 minutes. Combine the whole wheat flour, yeast-water mixture, olive oil, sugar and salt in a deep bowl and knead into a soft dough using enough water. Cover the dough with a wet muslin cloth and keep for 1 hour. Roll the dough into 7” pizza base and bake them at 180°C (360°F) for 5 minutes. Pizza base is ready to make pizza. This 100% whole wheat pizza dough is healthier than maida bases pizza base, as maida is refined and this devoid of many nutrients. However, considering the quantity of wheat flour that goes into making a pizza base, it is yet not considered completely low calorie. So watch your portion size. 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 easiest whole wheat pizza base base the way you like! In fact, the smaller the size, the easier it will be to control your portion intake. Tips for whole wheat pizza dough thin crust. 1. 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. 2. Be sure to knead the dough very thoroughly until the dough is springy, smooth and elastic. 3. Remove the air from the dough after keeping dough for 1 hour. 4. 5 minutes is enough of baking time, as the pizza base will be baked again while making pizza. Enjoy whole wheat pizza base recipe | Indian style whole wheat pizza base | 100% whole wheat pizza dough | whole wheat pizza dough thin crust | given below.
 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 .
 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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Health Benefits of Whole Wheat Flour
 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.
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   Hi Archana, Thank you so much for your kind words. Do try our recipes and give us your feedback. Happy cooking!
15 May 18 04:05 PM