The Difference Between Whole and Refined Flour

How Milling Flour (Whole vs. Refined) Changes Its Glycemic Index

When it comes to managing blood sugar levels, the type of flour used in baking can make a significant difference. In this article, we'll delve into the world of milling flour, exploring how whole vs. refined flour affects the glycemic index of your baked goods.

The Difference Between Whole and Refined Flour

Whole flour, also known as whole wheat flour, is made from the entire wheat grain, including the bran, germ, and endosperm. This type of flour contains more fiber, vitamins, and minerals compared to refined flour. Refined flour, on the other hand, is made from only the endosperm, stripping away the bran and germ in the process.

Glycemic Index and Flour

The glycemic index (GI) is a measure of how quickly a particular food raises blood sugar levels. Foods with a high GI cause a rapid increase in blood glucose, while those with a low GI have a slower and more gradual effect. Whole flour tends to have a lower GI compared to refined flour due to its higher fiber content.

How Milling Affects Glycemic Index

The milling process itself can also impact the glycemic index of flour. Stone-ground flour, for example, is made using traditional stone mills that preserve more of the grain's natural nutrients, resulting in a lower GI. In contrast, modern steel-roller mills can strip away more of the bran and germ, leading to a higher GI.

Examples of Different Flour Types

Here are some examples of different flour types and their corresponding glycemic indices:

  • Whole wheat flour (GI: 30-35)
  • Refined white flour (GI: 70-75)
  • Whole grain flour (GI: 30-40)
  • Sprouted grain flour (GI: 20-30)

Tips for Choosing Low-GI Flour

When selecting flour for your baked goods, look for options that are labeled as "whole" or "stone-ground." These types of flour tend to have a lower glycemic index and more nutrients. You can also try making your own flour at home using a grain mill or food processor.

Conclusion

The type of flour used in baking can significantly impact the glycemic index of your baked goods. By choosing whole or stone-ground flour, you can create delicious treats that are also lower in GI. Remember to always check the label and look for options that are labeled as "whole" or "stone-ground" to ensure you're getting a low-GI flour.

Resources

Note: The glycemic index values mentioned above are approximate and can vary depending on the specific type of flour and the manufacturer.