Whole wheat products are made from the entire grain, including the outer layers and the germ. These parts contain most of the valuable ingredients, such as minerals, trace elements and high amounts of dietary fibre.

The degree of milling: the key to valuable nutrients

The degree of milling (extraction rate) of a flour shows how much of the grain, including the germ and husk, has been processed. A lower extraction rate means that some portion of the grain has been removed (refined), leading to a lower content of fibre, vitamins and minerals. Light flours with a low extraction rate mainly contain starch, and have lost valuable nutrients. Whole wheat flours, on the other hand, are made with the entire grain (unrefined) and thus offer more vitamins, minerals and fibre. When buying flour, look out for the extraction rate/degree of milling on the packaging – the higher the type number, the better the health benefits.

Take note: The term “whole wheat” is not an indication of the type of grain. Wheat, spelt and rye products are all available in refined and unrefined variations. Spelt is not always wholegrain.

Health benefits

Whole wheat flour is considered to be a more nutrient-dense choice compared to refined flour. Because the flour contains more of the outer layers, it also contains significantly more fibre, iron, calcium, magnesium, vitamin B1, vitamin E, folic acid and spermidine.

Other benefits of whole wheat:

• Prolonged feeling of fullness: can help to prevent food cravings
• Positive effect on blood sugar levels
• Lower blood fats: can help to lower cholesterol levels and have a positive effect on the cardiovascular system
• Digestion and intestinal health: fibre is an optimal food for the good gut bacteria
• Can help with weight loss, through better satiety and more constant blood sugar levels

What needs to be taken into account

When switching to whole wheat products, there may initially be increased gas formation in the intestines, which can lead to flatulence. It is advisable to gradually increase the amount of whole wheat products in your diet. Over time, the intestinal bacteria get used to the increased fibre intake, and any stomach pain, bloating or flatulence will usually decrease.

Conclusion

Whole wheat flour offers a variety of health benefits that make it a valuable addition to the diet. Its higher nutrient content and the positive effects on satiety and intestinal health make it a recommended alternative to white flour. Consumers should therefore consciously choose whole wheat products to make the most of the numerous health benefits.