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Read about the nutrition facts, health benefits, nutritional value and calories found in Whole Wheat Flour


Indian Recipes : Nutrition : Grains : Whole Wheat Flour Nutrition Facts

What is common between cakes, bread, crackers, pasta and egg noodles? All of them almost always contain flour! The wheat is processed in various methods in order to create different kinds of preparations of several nutritious foods. The wheat kernels or berries, which are ground to obtain wheat flour, consist of three distinct parts: bran, embryo and the endosperm. During the milling process, they are separated and recombined to produce varieties of wheat flour. But, since we are talking about whole wheat flour, a textured and brownish appearance is seen due to the presence of bran, the outer covering of the kernels. Whole wheat flour provides significant nutrients and health benefits. Listed here are some of the advantages of consuming whole wheat flour.

 

History

Believed to be among civilized man’s first foods, the origin of ground wheat can be traced back to the Far East, Egypt and Rome as early as 6,700 BC. The grains were powdered using rocks as water mills appeared only in 85 BC in Asia Minor. Later, between 1180 and 1190 AD, windmills appeared in Syria, France and England. A native to southwestern Asia, whole wheat was introduced to the Western Hemisphere only in the late 15th century when Christopher Columbus reached America on his second voyage to the New World. Though wheat was grown in the United States, it was only in the late 19th century that it gained popularity and flourished extensively. The Russian Federation, the United States, China, India, France and Canada are amongst the largest producers of whole wheat flour today.

 

Health Benefits of Atta (Whole Wheat Flour)

 

  • Whole foods, including whole wheat flour, contain some of the healthiest fats, carbohydrates and proteins, which are essential in lowering the risk of developing metabolic syndromes.

  • Whole wheat flour has been associated with reversing the weight gain process. The consumption of these high-fiber foods helps in boosting the metabolic rate and thus, contributes to keeping the body weight under control.

  • Consuming whole wheat flour in foods has been proven to protect the body against the risk of insulin resistance, which can otherwise lead to visceral obesity, low levels of protective HDL cholesterol, high triglycerides and high blood pressure. There is sufficient protection against cardiovascular problems.

  • Enriched with the magnesium, whole wheat flour is linked to lowering the risk of Type 2 diabetes. Daily consumption of these foods has shown a decline in the increasing blood sugar, by about 19%.

  • People who consume a diet with high amounts of betaine and choline are likely to have lesser chances of acquiring chronic inflammation by almost 20%. This in turn lowers medical conditions such as heart disease, osteoporosis, cognitive decline and Alzheimer’s disease.

  • Whole wheat flour is an excellent source of insoluble fiber which is vital for preventing the formation of gallstones, especially in women, by speeding up the intestinal transit time and reducing the secretion of bile acids. Excessive amounts of bile acids can lead to gallstone formation.

  • Cereals high in bran, such as whole wheat, have excellent laxative properties that are necessary for alleviating symptoms of diverticular disease like pain, nausea, flatulence, constipation, distension and so on. These conditions are characterized by inflammation and lower abdominal pains, sometimes leading to the formation of a pouch in the wall of the colon due to chronic constipation and excessive straining.

  • Being an anti-cancerous agent, whole wheat flour boosts the metabolism of estrogen, which is regarded as a promoter of breast cancer. The bran in whole wheat is highly beneficial in preventing cancerous agents in the colon, which can otherwise increase the concentration of bile acids and bacterial enzymes in the stool.

  • Postmenopausal women consuming a fiber-rich diet, with whole wheat flour, have shown to reduce the risk of breast cancer by 34% compared to those who consume fiber in the lesser amounts.

  • Eating a serving of whole wheat can reduce levels of cholesterol, high blood pressure and other signs of cardiovascular disease.

  • A rich intake of whole wheat is significantly linked to lowering the risk of wheezing and asthma in children and bronchial hyper-responsiveness (BHR), a condition where narrowing of the airways increase.

  • Whole wheat contains the powerful antioxidant, vitamin E, which protects fat-containing substances, like cell membranes, brain cells and fatty molecules, from free radical damage. In turn, the vitamins are essential for immune system function, cancer prevention and blood glucose control for both healthy and diabetic people.

 

Nutritional Value & Calories In Whole Wheat Flour

Amount: 1 cup

Total Weight: 120 g

 
Nutrients
Amount

Basic Components

 
Proteins
16 g
Water
12.3 g
Ash
1.9 g
 
 
Calories
 
Total Calories
408
Calories From Carbohydrate
326
Calories From Fat
25
Calories From Protein
57
 
 
Carbohydrates
 
Total Carbohydrates
86 g
Dietary Fiber
13 g
Sugar
492 mg
 
 

Fats & Fatty Acids

 
Total Fat
3 g
Saturated Fat
516 mg
Monounsaturated Fat
340 mg
Polyunsaturated Fat
1.4 g
Omega-3 Fatty Acids
88 mg
Omega-6 Fatty Acids
1.3 g
 
 
Vitamins
 
Vitamin A
11 IU
Vitamin E
852 mcg
Vitamin K
2.3 mcg
Thiamin
602 mcg
Riboflavin
198 mcg
Niacin
5.9 mg
Vitamin B6
488 mcg
Folate
53 mcg
Pantothenic Acid
724 mcg
Choline
37.4 mg
Betaine
87.4 mg
 
 
Minerals
 
Calcium
41 mg
Iron
4.3 mg
Magnesium
164 mg
Phosphorus
428 mg
Potassium
436 mg
Sodium
2.4 mg
Zinc
3.1 mg
Copper
492 mcg
Manganese
4.9 mg
Selenium
74 mcg
 

How many calories in whole wheat flour (per 100 gm)

Whole wheat flour has about 340 calories per 100 gm of weight.

 

How to Buy Whole Wheat Flour

 

  • Whole wheat flour is generally found in prepackaged and bulk containers.

  • Make sure that there is no moisture present in the wheat, whether you are buying in bulk or packaged containers.

  • It is best to purchase whole wheat flour in sealed containers as they are more protected from potential oxidation and rancidity.

 

Whole Wheat Flour Storage Tips

 

  • Whole wheat flour can be stored in an airtight container in a cool, dry place at room temperature.

  • For best taste and flavour, it is recommended to store whole wheat flour in the refrigerator or freezer. However, allow the flour to come to room temperature before using and check for bad odour and taste too.

  • Whole wheat flour can last for up to 6 months, when frozen.

  • Avoid refrigerating or freezing flour in its original paper packaging. Once opened, transfer to another container where the flour cannot absorb moisture and surrounding odours.

  • However, if the packet with the whole wheat flour is not yet opened, you can tightly wrap the original packaging with plastic and refrigerate it.





More About Whole Wheat Flour
Quantity: 100 grams
Calories: 340 Calories in 100 grams
Bio-Logical name: Triticum aestivum
Whole Wheat Flour in other languages:
Hindi Atta
Tamil Godumai Mavu
Malayalam Gothambu Mavu
Telugu Goduma Pindi
Gujarati Ato
Bengali Atta
Marathi Kaneek
Urdu Gehoon Ka Atta



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