What nutrients may be lost when wheat is processed to become plain flour?

During the processing of wheat to produce plain flour, several essential nutrients may be lost or reduced. Here are some of the key nutrients that may be affected:

1. Fiber: The outer layers of the wheat kernel, known as the bran, contain a significant amount of dietary fiber. When wheat is refined to produce plain flour, the bran is often removed, resulting in a loss of fiber. This reduction in fiber can have negative effects on digestive health and may contribute to conditions like constipation and poor gut health.

2. B Vitamins: Wheat germ and bran are rich in B vitamins, including thiamin (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), and folate (vitamin B9). These vitamins play crucial roles in energy metabolism, nervous system function, and DNA synthesis. Refining wheat removes these nutrient-rich parts, leading to a loss of B vitamins in plain flour.

3. Minerals: The processing of wheat also results in the loss of several essential minerals, including iron, magnesium, zinc, and phosphorus. These minerals are important for various bodily functions, such as oxygen transport, bone health, muscle contraction, and immune system support. Refining wheat reduces the content of these minerals, making plain flour less nutrient-dense.

4. Phytochemicals: Whole wheat contains a variety of phytochemicals, which are plant compounds with antioxidant and health-promoting properties. These compounds, including lignans and phenolic acids, are concentrated in the bran and germ of the wheat kernel. The removal of these parts during processing results in a significant reduction of phytochemicals in plain flour.

5. Protein: While the protein content of wheat is generally retained during the milling process, the quality of protein may be affected. Whole wheat flour contains a more balanced amino acid profile compared to plain flour, as the germ and bran contribute essential amino acids that may be lost during refining.

To retain as many nutrients as possible, it is advisable to choose whole wheat flour over plain (refined) flour whenever possible. Whole wheat flour contains all parts of the wheat kernel, including the bran, germ, and endosperm, and thus provides a more comprehensive nutrient profile.