Whole Grain Soft Wheat Flour β Nutritional Information
Whole grain soft wheat flour, commonly used for various baking applications, provides a wholesome and nutrient-dense alternative to refined white flour. It retains the bran, germ, and endosperm of the wheat kernel, offering higher fiber content, essential vitamins, and minerals that are beneficial for overall health. Below is the nutritional breakdown of this versatile ingredient:
Nutritional Information (per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 332.0 kcal |
| Protein | 9.61 g |
| Total Fat | 1.95 g |
| Saturated Fat | 0.43 g |
| Carbohydrates | 74.48 g |
| Fiber | 13.1 g |
| Sugars | 1.02 g |
| Calcium | 33.0 mg |
| Iron | 3.71 mg |
| Magnesium | 117.0 mg |
| Phosphorus | 323.0 mg |
| Potassium | 394.0 mg |
| Sodium | 3.0 mg |
| Zinc | 2.96 mg |
| Copper | 0.475 mg |
| Manganese | 3.399 mg |
| Selenium | 12.7 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (B1) | 0.297 mg |
| Riboflavin (B2) | 0.188 mg |
| Niacin (B3) | 5.347 mg |
| Vitamin B6 | 0.191 mg |
| Folate | 28.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.53 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Whole grain soft wheat flour is derived from wheat, which is a common allergen. It is important to be mindful of its presence in recipes, especially for individuals with wheat allergies or gluten intolerance. This ingredient is not suitable for those with celiac disease or a wheat allergy unless specifically labeled as gluten-free (which is not typical for most whole grain wheat flours).
Dietary Preferences
Whole grain soft wheat flour is an excellent choice for those following vegetarian, vegan, and high-fiber diets. It is also considered a good source of plant-based protein and essential micronutrients, making it a healthy addition to most balanced diets. However, due to its wheat content, it is not appropriate for gluten-free diets unless a suitable substitute is used.
Health Benefits
Whole grain soft wheat flour is a powerhouse of dietary fiber, which supports digestive health and can help regulate blood sugar levels. The high fiber content (13.1 g per 100g) promotes satiety, making it beneficial for weight management. The flour also provides essential minerals such as magnesium, phosphorus, and iron, which support bone health, muscle function, and overall vitality. The presence of B vitamins, including niacin (B3) and thiamine (B1), also helps in energy production and maintaining a healthy nervous system.
Advice
When incorporating whole grain soft wheat flour into your recipes, be mindful of its slightly denser texture compared to refined white flour. It can be used in a wide range of baked goods, from bread to muffins, and even cookies, to provide a more robust flavor and increased nutritional value. If youβre replacing white flour with whole grain soft wheat flour in a recipe, you may need to adjust the liquid content slightly due to the higher fiber content.
For those looking to further enhance the nutritional profile of their dishes, consider pairing this flour with other whole grains, such as oats or quinoa, to increase the variety of nutrients and fiber in your meals.
Conclusion
Whole grain soft wheat flour offers a rich source of nutrition with its high fiber content, essential vitamins, and minerals. This versatile ingredient can elevate the health benefits of any recipe, particularly for those seeking to incorporate more whole grains into their diet. Always be sure to consider allergen information, particularly for individuals with gluten sensitivity, and enjoy the myriad health benefits this ingredient brings to your culinary creations.
