Flour: the best for your health according to nutritionists

In our daily lives, we often choose flour simply out of habit. However, our needs are evolving, and experts advise us to take a close look at the composition. We can do better without upsetting our family recipes.

What nutritionists advise for a healthier choice

Dieticians emphasize whole-grain milling, which is more respectful of the grain. Flour made from whole grains provides fiber, vitamins and essential minerals. As a result, satiety lasts longer and glycemic peaks are reduced.

Refining removes the bran and germ, key nutrients. Less processed flour, on the other hand, retains B1, B9, iron and zinc. In addition, it contains various polyphenols that are beneficial to the microbiota.

Always look for the T type and fiber content on the label. For example, T80 to T150 indicates a fuller grind in France. In fact, aiming for T110 to T150 is suitable for many home bread applications.

“A well-chosen whole grain is better than a highly refined product.

Sustainable energy and glycemic index

A low index helps stabilize blood sugar levels throughout the morning. This avoids the 11 a.m. craving and repetitive snacking. This profile supports concentration, mood and sustained performance.

Some recipes benefit from mixing buckwheat, rye and a little wheat flour. What’s more, this blend provides a variety of amino acids, B vitamins and minerals. As a result, the texture remains soft, with a pleasant, even chewiness.

• Look for the word “complete” in the very first lines of the label.
• Aim for at least 6g of fiber per 100g of product.
• Locate the type: T80, T110, T150 for richer grindsings.
• A recent milling date is a sign of freshness.
• Check for allergens and gluten according to your sensitivity.

Insoluble fibers promote transit and intestinal regularity. Soluble fibers nourish the microbiota and have a lasting effect on appetite. However, increase intake gradually to avoid uncomfortable bloating.

Which grind for which profile

If you’re intolerant to gluten, ask for a personalized, documented medical opinion. However, gluten-free options do exist, based on buckwheat or brown rice. Beware of cross-contamination in the workshop: ask for written guarantees.

When it comes to sports, a portion of quality protein helps recovery. Chickpeas, spelt and buckwheat are useful additions. Also, increase hydration by 10-20%, depending on the grind.

No brand – whole-wheat flour in a simple, unadorned format. This neutral choice, with no variants or prices quoted, is suitable for everyday use.

Cholesterol and glycemia: aim for more fiber and fewer free sugars. A portion of whole grains at every meal makes all the difference in the world. This common sense goes hand in hand with physical activity and regular, restorative sleep.

Cooking gestures that change everything

A short autolysis softens the dough and limits the need for intensive kneading. The result is a more even texture and a softer crumb. On the other hand, don’t drown the dough: add water in small, gradual doses.

Store flour in a cool place, away from direct light. Also, seal well to avoid dampness and persistent odors. Finally, note the date of milling to keep accurate track of freshness.

Sourdough prolongs shelf life and significantly improves flavour. Longer fermentation can lower the glycemic index a little. However, keep salt to around 1.5% of total weight.

Practical guidelines and points to watch out for

Make a smooth transition to richer grinds, week by week, without pressure. For example, combine half wholemeal and half white throughout the transition. As a result, the body adapts better, without any noticeable digestive discomfort.

Read the list of ingredients, preferably short and comprehensible, with few additives. And limit the use of unnecessary additives, enhancers and added sugars on a daily basis. By the way, a higher protein content helps doughs and breads to hold together better.

Aim for 25 to 30 g of fiber a day, according to current guidelines. Also, drink 1.5 to 2 L of water to support transit. This duo balances energy, satiety and intestinal comfort on a daily basis.

On the budget, wholemeal flour sometimes costs a little more in stores. However, family sacks and local mills cut the bill considerably. What’s more, homemade flour lets you adjust taste, salt and fermentation to suit your taste buds.

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