Is Flour Actually Bad for You: The Pros and Cons

February 1, 2017

Flour comes in many forms (and appears in many tasty baked goods). There are plenty of types of flour, including alternatives to wheat. Brown rice flour, coconut flour, and other alternatives are more common than ever, much to the excitement of many fitness-minded foodies.

Flour products are used to make pastries, rolls, bread, noodles, and beyond. But is it actually bad for your health? Alongside the rumor that carbs contribute to weight gain, flour itself has come under fire.

The real question here is: Why is refined white flour bad for you? And which types of flour can you use as a substitute? The experts at My Fit Foods are here to fill you in on the real issue with certain types of flour. Keep reading to learn more!

What Is Flour?

It all starts with how flour is made.

All flour, whether it’s whole wheat, whole grain, or plain, refined white flour, is processed from grains. These grains are milled (AKA processed) shortly after they’ve been harvested.

At that point, every tiny grain consists of the same three components, the germ, the bran, and the endosperm:

Germ: The germ is a tiny section at the bottom of the grain. It’s the part that actually sprouts when you plant the grain, as its sole purpose is to grow and make more wheat or whichever type of grain it consists of. The germ is full of nutrients, which is why it’s an essential part of whole-grain breads and flours.
Bran: The outer covering of the grain is called the bran. This section contains a lot of fiber, as well as plenty of additional nutrients. When it’s removed, the grain becomes easier to chew and is simpler to digest. Unfortunately, the grain also loses all of those bran-based nutrients at the same time.
Endosperm: The endosperm is the inner section of a piece of grain that remains after processing. This section contains a lot of starch and sugar, making it easy to work with but fairly bad for your body due to the sheer amount of carbohydrates that it contains. Processed white flour consists of only endosperm, as the germ and bran have been removed.

A Short History of Milled Flour

Back in the day, when people started milling flour, the germ contained natural alcohols that would quickly turn rancid and sour, making the entire flour batch go bad. This is why the milling process started.

At first, milled flour was expensive and only for those in the upper class. However, this quickly changed, as milled flour became a cheaper and inexpensive food pushed upon the general public.

This doesn’t mean that it was good for them, and many people didn’t realize the issues with foods made with milled flour until several decades ago.

The problem with processed white flour is that the germ and the bran have been removed, leaving only the endosperm. This starch-filled section also contains a lot of sugar and very little nutritional value, which is why whole grains and alternative flours are better for you.

Health Issues Caused by White Flour

White flour, which is finely milled and goes through a bleaching and refining process, can cause a number of health issues if you eat too many products made with it.

For example, eating only products made with white flour can lead to diabetes, obesity, heart disease, and many other issues. We recommend swapping it out for foods made with whole-grain flour or gluten-free alternatives whenever possible.

Blood Sugar Spikes and Diabetes

Insulin resistance occurs when your body fails to recognize the insulin produced by your own pancreas. As a result, your blood sugar rises uncontrollably, leading to many health issues, including type 2 diabetes.

Although this condition can sometimes be avoided by not eating sugary foods and products made with refined white flour, once it sets in, you could end up with a number of related health problems. Cutting out refined grains can be the first step towards better health and wellness if you’re currently pre-diabetic.

Obesity

Although carbohydrates aren’t inherently bad, if you eat too much of them and fail to get enough exercise, then you’ll gain weight. Refined white flour plays a role in this because it contains plenty of carbohydrates (AKA the bad kind), which your body is more likely to turn into fat stores. As a result, eating too much white flour and products made with it can lead to obesity and general weight gain, both of which come with a number of health issues of their own.

Poor Gut Health

Some studies have shown that eating too many products made with refined white flour can lead to issues with the digestive system. The flour can cause inflammation in the digestive tract, which leads to metabolic damage. As a result, you end up gaining weight and having issues with your digestive system.

Heart Disease

Eating too many products made of white flour can lead to several different heart issues. When you eat pastries, white bread, and other products, you’re increasing the level of sugar in your blood. This can lead to insulin resistance and hypertension (high blood pressure). Plus, you could end up with high levels of bad cholesterol, which can clog your arteries and cause heart attacks and strokes.

Food Cravings

Finally, there are food cravings. Have you ever eaten something sugary, like a snack cake, only to feel a sudden burst of energy followed by a crash some time later? This is one of the many side effects of eating products made with refined white flour.

In order to get another burst of energy, you eat another snack, and then the entire process repeats itself. And then the sugars in the snack cake or other treat end up activating the pleasure centers in your brain, causing you to continue craving them.

In the end, you’ll have eaten too many foods made with this type of flour, possibly contributing to additional health issues.

What Are Yummy Alternative Flour Options To Try?

Thankfully, there are plenty of alternative options when it comes to flour. You can choose flours that are designed to be gluten-free and created for those with celiac disease or whole flours that are made with traditional grains that contain all three delicious and nutritious parts of the grain.

Whole Wheat Flour

The most common option for people who are avoiding white flours, whole wheat flour is an extremely popular alternative. Made up of the same types of grains as white flours, this type of flour has been processed less, leaving the endosperm, germ, and bran intact. It does contain gluten, much like white flour, so it isn’t a good alternative for people with celiac disease or gluten sensitivity.

For everyone else, though, this type of flour has plenty of nutrients and should be used instead whenever possible. Its health benefits include plenty of dietary fiber and a lower glycemic index. As a result, anyone aiming for weight loss or steadier blood sugar levels should opt for whole wheat over typical all-purpose flour.

Coconut Flour

Like almond flour (described below), this type of flour isn’t made from grains. Instead, it consists of coconut meat (the inner parts of the fruit) that has been dried and then ground. Coconut flour contains plenty of good fats, as well as a lot of fiber, iron, and potassium.

Buckwheat Flour

While buckwheat isn’t technically a grain, it resembles one. The plant is gluten-free and filled with phosphorus, magnesium, and other micronutrients that should be a part of your everyday diet. In addition, it’s filled with protein and fiber and contains antioxidants that can reduce inflammation and other dangers.

Almond Flour

Although almond flour isn’t made from grains, as it actually consists of almonds that have been finely ground into powdery bits that can be used to make cakes, breads, and more. It has plenty of vitamin E, as well as protein, omega-threes, and even magnesium. Even better, this type of flour can actually prevent insulin resistance, thus lowering your chances of diabetes and heart disease.

Quinoa Flour

Quinoa is technically considered to be a whole grain, as it’s made from a type of pseudocereal that resembles grains. It’s gluten-free, making it good for those with celiac, and it has plenty of fiber, iron, protein, and good fats, making it an excellent alternative.