Whole wheat flour is a type of flour made by grinding whole grains of wheat.
It is a staple food in many cultures and is used to make bread, roti, chapati, and other bakery products. Here are ten benefits of consuming whole wheat flour regularly:
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Rich in dietary fiber: Whole wheat flour is a rich source of dietary fiber that helps improve digestion, regulate blood sugar, and reduce the risk of heart disease.
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Lowers cholesterol: The dietary fiber in whole wheat flour can help lower LDL cholesterol, also known as “bad” cholesterol.
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Improves heart health: Whole wheat flour is rich in antioxidants, such as lignans and phenolic acids, which help reduce inflammation and oxidative stress in the body. This, in turn, can lower the risk of heart disease.
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Controls blood sugar: Whole wheat flour has a low glycemic index, which means it releases glucose into the bloodstream slowly, preventing sudden spikes in blood sugar levels.
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Enhances brain function: The complex carbohydrates and B vitamins in whole wheat flour can improve brain function and enhance memory and cognitive abilities.
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Promotes weight loss: Whole wheat flour is low in calories and rich in dietary fiber, which can help reduce appetite, increase satiety, and promote weight loss.
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Reduces the risk of cancer: The antioxidants and dietary fiber in whole wheat flour can help prevent colon and breast cancer.
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Boosts immune system: Whole wheat flour is rich in zinc, selenium, and iron which are essential for a healthy immune system.
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Improves bone health: Whole wheat flour is rich in calcium, magnesium, and phosphorus which are essential for strong bones and teeth.
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Promotes skin health: The antioxidants and B vitamins in whole wheat flour can help protect the skin from damage and premature aging.
Table of Diseases that can be cured by consuming whole wheat flour regularly:
- Type 2 diabetes
- Obesity
- High blood pressure
- Heart disease
- Stroke
- Colon cancer
- Breast cancer
- Osteoporosis
- Iron-deficiency anemia
- Skin damage and premature aging
Table of Nutrients Found in Whole Wheat Flour per 30-gram Serving:
| Nutrient | Amount |
|---|---|
| Calories | 106 |
| Protein | 4.4 g |
| Fat | 0.9 g |
| Carbohydrates | 22.3 g |
| Dietary fiber | 3.6 g |
| Calcium | 15 mg |
| Iron | 1.4 mg |
| Magnesium | 55 mg |
| Phosphorus | 124 mg |
| Potassium | 121 mg |
| Zinc | 0.9 mg |
| Selenium | 10.2 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0.05 mg |
| Vitamin B3 | 1.7 mg |
| Vitamin B6 | 0.13 mg |
| Folate | 22.2 mcg |
| Vitamin E | 0.1 mg |
| Lignans | 1.2 mg |
Flour and its roles in the body:
| Chemical Name | Role in Body |
|---|---|
| Carbohydrates | Provide energy to the body |
| Proteins | Building blocks for muscles, bones, and skin |
| Fats | Provide energy and insulation to the body |
| Dietary Fiber | Helps in digestion and regulates bowel movements |
| Calcium | Essential for strong bones and teeth |
| Iron | Helps in the production of red blood cells |
| Magnesium | Essential for muscle and nerve function |
| Phosphorus | Helps in the formation of strong bones and teeth |
| Potassium | Regulates fluid balance and helps in nerve and muscle function |
| Zinc | Essential for a healthy immune system and wound healing |
| Selenium | Acts as an antioxidant and protects the body from oxidative stress |
| Vitamin B1 | Helps in converting food into energy |
| Vitamin B2 | Helps in the production of red blood cells and energy metabolism |
| Vitamin B3 | Helps in reducing cholesterol and maintaining healthy skin and nerves |
| Vitamin B6 | Helps in the production of neurotransmitters and red blood cells |
| Folate | Helps in the production of red blood cells and DNA synthesis |
| Vitamin E | Acts as an antioxidant and protects the body from oxidative stress |
| Lignans | Acts as antioxidants and helps in reducing the risk of heart disease and cancer |
Table of Other Names for Whole Wheat Flour in Top 30 Languages:
| Language | Name for Whole Wheat Flour |
|---|---|
| English | Whole Wheat Flour |
| Spanish | Harina de Trigo Integral |
| Portuguese | Farinha de Trigo Integral |
| German | Vollkornmehl |
| French | Farine de Blé Entier |
| Italian | Farina di Frumento Integrale |
| Dutch | Volkorenmeel |
| Swedish | Fullkornsmjöl |
| Norwegian | Fullkornsmel |
| Finnish | Täysjyväjauho |
| Danish | Fuldkornsmel |
| Russian | Пшеничная мука цельнозерновая |
| Turkish | Tam Buğday Unu |
| Arabic | دقيق القمح الكامل |
| Hindi | गेहूं का आटा |
| Bengali | গম আটা |
| Japanese | 全粒粉 |
| Chinese | 全麦粉 |
| Korean | 전병분 |
| Vietnamese | Bột Lúa Mì Nguyên Cám |
| Thai | แป้งสาลีอบเต้าเจี้ยว |
| Indonesian | Tepung Terigu Utah |
| Malay | Tepung Gandum Utah |
| Filipino | Harina ng Trigo na Buong Grano |
| Swahili | Unga wa Ngano Nzima |
| Afrikaans | Heelkorrelmiel |
| Zulu | Unga Wamabele Wonke |
| Xhosa | Umthi Welelithole |
| Sesotho | Liseho tsa Mabele a Seneletsa |