What nutrients lost when wheat is processed to plain flour?

When wheat is processed into plain flour, several important nutrients are lost, including:

Fiber: This is the most significant loss, as the bran and germ, which contain most of the fiber, are removed during milling.

Vitamins:

* Vitamin E: Essential for cell protection and immune function.

* Vitamin B1 (Thiamin): Important for energy metabolism.

* Vitamin B3 (Niacin): Helps with energy production and cell repair.

* Vitamin B6: Supports brain function and metabolism.

* Folic Acid: Crucial for cell division and growth, especially important during pregnancy.

Minerals:

* Iron: Vital for oxygen transport in the blood.

* Magnesium: Essential for muscle and nerve function.

* Zinc: Important for immune function and wound healing.

* Manganese: Supports bone health and energy production.

Other nutrients:

* Phytic Acid: A naturally occurring compound found in wheat that can inhibit the absorption of some minerals. While not a nutrient in itself, removing the bran and germ also removes phytic acid, potentially improving mineral absorption.

Important Note: While plain flour lacks these nutrients, enriched flour (common in the US) has some of these nutrients added back in through fortification. However, enriched flour still lacks the fiber and other valuable nutrients found in whole wheat flour.

Benefits of Whole Wheat Flour:

Choosing whole wheat flour over plain flour provides numerous benefits, including:

* Increased fiber: Supports digestion and promotes satiety.

* Improved blood sugar control: Helps regulate blood sugar levels, reducing the risk of type 2 diabetes.

* Lower cholesterol: May help reduce "bad" LDL cholesterol levels.

* Increased nutrient intake: Provides a rich source of essential vitamins and minerals.

In summary, while plain flour is a staple ingredient in many recipes, it is essential to recognize the nutritional losses associated with its processing. Choosing whole wheat flour or enriched flour offers a more nutrient-dense alternative.