Table of Contents
Introduction
Refined flours, also known as white flours, are flours that have undergone a milling process that removes the bran and germ layers of the wheat kernel, leaving only the starchy endosperm. The refining process results in a finer texture and lighter colour, but it also removes many of the nutrients present in the whole wheat kernel.
But white flours, unlike their unrefined counterparts, don’t just lose nutritional value. As we shall see, they have intrinsic properties that are harmful to health. This raises the question of whether the public authorities should regulate the use of these flours.
Characteristics of Refined Flours
Refined flours have a finer and softer texture compared to whole grain flours. They are lighter in colour, often appearing white. The refining process removes a significant portion of the nutrients found in whole wheat, including dietary fibre, vitamins (such as B vitamins), minerals (like iron and magnesium), and phytochemicals. As a result, refined flours are considered less nutritious compared to whole grain flours.
Food manufacturers would argue that the prevalence of refined flour in processed foods is driven by consumer preferences. Many consumers would be accustomed to the taste, texture, and appearance of products made with white flour. In certain culinary traditions and recipes, the use of white flour would even be deeply rooted.
Without being cynical, a much better reason to generalised the use of these flours in the food industry is the fact that they are less expensive and have a longer shelf life compared to whole grain flours. From an economic standpoint, it is a more cost-effective option for food manufacturers.
Refining process
The process of making white flour involves several steps, including cleaning and conditioning the wheat grains, milling, and ultimately sifting to produce a refined flour with a fine texture and light colour.
The process begins with the reception of raw wheat. The wheat grains are inspected for quality, and any foreign materials or impurities are removed.
Then, the wheat undergoes a conditioning process, which involves adding water to the grains to achieve an optimal moisture content. This conditioning step helps in the subsequent milling process.
The conditioned wheat is passed through a series of rollers in a mill. The initial set of rollers, known as break rolls, cracks the outer layers of the wheat, breaking it into coarse particles.
The resultant mixture, called “middlings,” is then subjected to a series of sieves and air currents to separate the different components of the wheat kernel. The bran and germ, being coarser, are separated from the finer endosperm.
The remaining endosperm is further ground into finer particles using reduction rolls. This grinding process results in a fine powder known as semolina or farina.
The semolina is then sifted through a series of sieves, a process known as bolting. This separates the finer flour from coarser particles, such as bran and germ. The resulting flour is what we commonly recognize as white flour or refined flour.
In some cases, manufacturers choose to enrich white flour by adding back certain nutrients that were lost during the refining process. Common enrichments include iron, thiamine, riboflavin, niacin, and folic acid. This step aims to restore some of the nutritional content to the refined flour.
Flour classification
The T numbers associated with flours primarily indicate the ash content, which refers to the mineral content which is measured by burning the sample of flour to ash and then measuring what’s left.
This measure of mineral content is not directly related to carbohydrate composition. However, different types of flours, especially those with higher ash content (e.g., T150), often indicate that more of the wheat kernel (including bran and germ) is included in the flour. This will result in higher levels of complex carbohydrates, fibre and nutrients compared to more refined flours (e.g., T45, T50 or T65) with lower ash content.
Lower T Number (up to T80) are often considered white flours and are generally used for pastries and delicate baked goods. In contrast, higher T Number (T110 and T150) are commonly used in the production of whole-grain bread and rustic baked goods.
While this correlation holds true in a general sense, it’s essential to recognize that the exact nutritional composition can vary between different flour brands and types. Checking the nutritional label on the flour packaging can provide specific information about the content of complex carbohydrates, fibre, and other nutrients in that particular flour.
The three main groups of carbohydrates
To understand why white flour is a potential health problem, we need to take a short detour to look at the different types of carbohydrate found in food.
The first group, known as simple carbohydrates or, more commonly, sugars, comprises monosaccharides (single sugar units, such as glucose and fructose) and disaccharides: pairs of monosaccharides, such as sucrose (glucose + fructose) and lactose (glucose + galactose).
Sugars are found in fruit (fructose), honey (fructose and glucose), milk (lactose) and some vegetables. Processed foods and sweet snacks often contain added sugars.
The second group is represented by complex carbohydrates, including oligosaccharides (short chains of linked monosaccharides) and polysaccharides (long chains of linked monosaccharides, including starch (found in plants) and glycogen (found in animals)).
Complex carbohydrates are abundant in wholegrain cereals (brown rice, quinoa, oats), legumes (beans, lentils) and starchy vegetables (potatoes, sweet potatoes).
The final group is represented by dietary fibre, which can be water-soluble, found in fruit, vegetables and legumes, or insoluble, found in wholegrain cereals, nuts and vegetables.
Dietary fibre is found in fruit, vegetables, wholegrain cereals, pulses, nuts and seeds. Foods such as apples, broccoli, whole wheat and beans are rich in dietary fibre.
Refined flour related health issues
As developed above, the refining process of refined flour removes the outer layers of the grain, including the bran and germ, which are rich in fibre and various nutrients. This refining process results in products containing carbohydrates with a higher glycaemic index and lower nutritional content compared to their whole grain counterparts.
White flour-based products are quickly broken down into glucose during digestion, leading to a rapid increase in blood sugar levels. Foods with a high glycaemic index may contribute to insulin resistance, weight gain, and an increased risk of type 2 diabetes and can contribute to chronic inflammation.
Moreover, diets low in fibre are linked to digestive issues, constipation, may increase inflammation and the risk of certain chronic diseases, including colorectal cancer.
In addition, the lack of fibre in white flour means it doesn’t provide the same prebiotic benefits for the gut microbiome as whole grains. Prebiotics are the non-digestible fibre that promote the growth and activity of beneficial gut bacteria and has anti-inflammatory properties. The reduced fibre content in white flour may affect the diversity and health of the gut microbiome.
Whole grains contain various vitamins, minerals, and phytonutrients that have anti-inflammatory properties. The removal of these nutrients during the refining process reduces the overall anti-inflammatory potential of white flour products.
Can white flour digestive issues be confused with gluten intolerance?
Gluten a protein present in refined flour
Gluten is a protein present in the endosperm of the wheat kernel. Gluten is essential for providing structure and elasticity to baked goods, contributing to their texture and rise.
Gluten remains in white flour after the refining process. Therefore, products containing white flour are not enriched in gluten compared to non-refined flour.
Gluten can generate gastrointestinal discomfort including bloating, gas, abdominal pain, and diarrhoea. Some individuals report feelings of fatigue and lack of energy after consuming products containing gluten.
Headaches or migraines are also reported by some individuals with gluten sensitivity.
The different types of Gluten-related issues
Gluten-related issues can manifest in different ways, including allergies, intolerance, and autoimmune conditions.
Celiac disease is an autoimmune disorder in which the ingestion of gluten triggers an immune response that damages the small intestine. It is not an allergy or intolerance but an autoimmune reaction. People with celiac disease must strictly avoid gluten to prevent damage to their intestinal lining and associated health complications.
Some individuals experience symptoms similar to those of celiac disease when consuming gluten, but without the autoimmune response and damage to the small intestine. This condition is known as non-celiac gluten sensitivity (NCGS). While the exact mechanisms are not fully understood, NCGS is considered a form of gluten intolerance. Symptoms may include gastrointestinal discomfort, fatigue, and other non-specific issues. Unlike celiac disease, there are no specific biomarkers for NCGS, making it challenging to diagnose definitively.
Some people may have an allergic reaction to proteins found in wheat, which may include gluten. This condition is referred to as a wheat allergy. Wheat allergy is different from gluten-related disorders, as it involves an immune response to specific proteins in wheat, not an autoimmune reaction. Symptoms can range from mild (itching, hives) to severe (anaphylaxis).
Refined-flour and the symptoms of gluten intolerance
However, products made with white flour can generate responses or symptoms that may be similar to those experienced by individuals with gluten intolerance, especially in the context of NCGS.
It’s not uncommon for individuals to initially attribute symptoms to gluten intolerance and later discover that their issues are related to factors other than gluten. Digestive difficulties with white flour may involve various factors, such as sensitivity to components within wheat other than gluten, difficulty digesting certain carbohydrates (e.g., FODMAPs), or a response to food additives present in processed flour-based products.
In summary
It’s essential for individuals experiencing symptoms related to gluten consumption to seek medical evaluation and guidance for accurate diagnosis and appropriate management.
I would never say that gluten intolerance problems can be solved solely by opting for wholemeal flour, but it’s worth making sure before opting for gluten-free foods that you really do have a gluten intolerance.
Refined flour and chronic diseases
The impact of consuming refined flours, commonly found in bread, on chronic diseases and cancer has been a subject of research. While the evidence is not conclusive and research is ongoing, several studies suggest potential associations between a diet high in refined carbohydrates, including refined flours, and the risk of certain chronic diseases.
It’s important to note that these associations do not establish causation, and dietary factors are just one aspect of overall health.
Diets rich in refined carbohydrates may be associated with an increased risk of cardiovascular disease. High intake of refined sugars and flours has been linked to factors such as elevated triglycerides, reduced HDL (good) cholesterol, and increased risk of heart disease.
Diets high in refined carbohydrates, particularly those with a high glycemic index, may contribute to weight gain and obesity. Refined flours can lead to overeating and contribute to the imbalance of energy intake and expenditure.
Chronic inflammation is considered a contributing factor to various diseases, including cancer. Some studies suggest that diets high in refined carbohydrates may promote inflammation in the body.
Some research has explored the potential link between a diet high in refined carbohydrates and an increased risk of colorectal cancer. However, more research is needed to establish a clear association.
Conclusion
The prevalence of white flour in many industrial food products has been associated with various health concerns.
The refining process removes the bran and germ from the wheat kernel, leading to the loss of essential nutrients, including fibre, vitamins, and minerals.
Diets rich in refined carbohydrates, such as those from white flour, have been associated with various health issues, including obesity, type 2 diabetes, cardiovascular diseases, and inflammation. The rapid digestion of refined carbohydrates can lead to spikes in blood sugar levels.
Processed foods containing white flour are often energy-dense but nutrient-poor, contributing to overconsumption of empty calories. This can lead to weight gain and other health problems.
Today, consumers looking for products made from whole grain or brown flour may need to explore specific sections of the supermarket, such as the health food aisle or specialty sections. Additionally, reading labels and choosing products labelled as “whole grain,” “whole wheat,” or “wholemeal” can help identify options made from brown flour
Whether the prevalence of white flour becomes a “scandal” similar to the concerns raised about sugar depends on continued public awareness, education, and advocacy for healthier food choices. As consumer preferences evolve and demand for healthier alternatives increases, the food industry may respond by offering more whole grain options. Government regulations, nutrition labelling, and public health campaigns also play a role in shaping food choices and influencing industry practices.
In my opinion, the public authorities should have acted a long time ago, at least, to better inform consumers about the health consequences of over-consumption of products rich in refined flours. An effort should also be made to develop healthier alternatives and to flag up products that are not recommended.
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