Why Mill Flour Fresh?

Store-bought flour, also known as refined flour, undergoes processing that allows it to sit on shelves for a long time. Even if it’s labeled “whole wheat” or “whole grain,” it isn’t as healthy as 100% whole grain, freshly milled flour.

Why Fresh Milled Flour is Better

A wheat grain has a protective outer layer called bran, which keeps nutrients safe until the grain is milled. Once milled, nutrients in the flour are exposed to air and can oxidize, losing their benefits. This can even be detrimental to your health and is one of the reasons antioxidants are so highly favored. Freshly milled flour retains these nutrients, making it healthier. The trade-off is shelf life. Your fresh milled flour won’t last as long, but I promise you – it won’t last long!

The Problem with Long Shelf Life

To make flour last longer on shelves, manufacturers remove essential nutrients, which include vitamins and minerals. While this keeps the flour stable, it means you’re missing out on the nutrients your body needs.

Misleading Labels: Enriched Flour

You might see “enriched” or “fortified” on flour labels and think it’s good. However, this means synthetic vitamins are added back in place of the natural ones removed during processing. Remember, shelf life? It’s the trade-off. These synthetic vitamins are often less effective and can be harmful, especially for individuals with certain genetic conditions like the MTHFR mutation, which affects the body’s ability to process synthetic folic acid. It’s like paying $20 for vitamins and only getting pennies worth in return.

Fat-Soluble Vitamins in the Germ

The germ of the wheat grain is particularly rich in fat-soluble vitamins such as vitamin E and vitamin K, as well as essential fatty acids. These nutrients are critical for overall health and are often lost during the refining process.

Vitamin E: Acts as a powerful antioxidant, protecting cells from oxidative stress and supporting immune function. It also plays a role in skin health and preventing inflammation.
- Supporting Research: PubMed Article on Vitamin E Benefits
Vitamin K: Essential for blood clotting and bone health. It helps in the synthesis of proteins required for blood coagulation and plays a role in bone metabolism.
- Supporting Research: PubMed Article on Vitamin K Benefits

Essential Fatty Acids in Whole Grains

Whole grains contain essential fatty acids, particularly omega-3 and omega-6 fatty acids, which are crucial for various bodily functions and overall health.

Omega-3 Fatty Acids: These are known for their anti-inflammatory properties and benefits for heart health, brain function, and overall cellular health.
- Benefits: Reduce inflammation, support cardiovascular health, and improve brain function.
- Sources in Grains: Flaxseeds, chia seeds, and to a lesser extent, wheat germ.
- Supporting Research: PubMed Article on Omega-3 Fatty Acids Benefits
Omega-6 Fatty Acids: These are important for brain function and normal growth and development. However, they need to be balanced with omega-3 fatty acids to prevent inflammation.
- Benefits: Support brain function, promote skin and hair growth, and maintain bone health.
- Sources in Grains: Corn, wheat germ, and sesame seeds.
- Supporting Research: PubMed Article on Omega-6 Fatty Acids Benefits

Polyphenols in Whole Grains

Whole grains are also rich in polyphenols, which are naturally occurring compounds with potent antioxidant properties. Polyphenols can help protect against chronic diseases and improve overall health.

Benefits of Polyphenols:
- Antioxidant Properties: Help neutralize harmful free radicals in the body, reducing oxidative stress and inflammation.
- Heart Health: Improve blood vessel function, reduce blood pressure, and lower the risk of heart disease.
- Anti-Cancer Effects: Inhibit the growth of cancer cells and reduce the risk of certain cancers.
- Brain Health: Protect against neurodegenerative diseases and improve cognitive function.
- Supporting Research: PubMed Article on Polyphenols Benefits
Sources in Whole Grains:
- Wheat: Rich in phenolic acids, particularly ferulic acid.
- Rye: Contains high levels of phenolic acids and flavonoids.
- Barley: High in phenolic acids and flavonoids.
- Oats: Rich in avenanthramides, a unique group of polyphenols.

Fiber in Whole Grain Fresh Milled Flour

Whole grain fresh milled flour is an excellent source of dietary fiber, including both soluble and insoluble fiber.

Soluble Fiber: Dissolves in water to form a gel-like substance. It can help lower blood cholesterol and glucose levels.
- Benefits: Supports heart health by lowering cholesterol, helps control blood sugar levels, and aids in weight management by promoting a feeling of fullness.
- Supporting Research: PubMed Article on Soluble Fiber Benefits
Insoluble Fiber: Does not dissolve in water. It adds bulk to the stool and helps food pass more quickly through the stomach and intestines.
- Benefits: Promotes regular bowel movements, prevents constipation, and may reduce the risk of developing diverticular disease. Insoluble fiber also supports the growth of beneficial gut bacteria, which can synthesize certain vitamins in the digestive tract, such as vitamin K and some B vitamins.
- Supporting Research: PubMed Article on Insoluble Fiber Benefits
- Supporting Research on Vitamin Synthesis: PubMed Article on Fiber and Gut Health

Key Takeaways

Nutrient Loss: Store-bought flour loses essential nutrients due to processing.
Synthetic Additives: Enriched flour contains synthetic vitamins that are not as beneficial.
Healthier Option: Freshly milled flour retains all natural nutrients, including fat-soluble vitamins, essential fatty acids, fiber, and polyphenols, making it a healthier choice.

Supporting Research

Here are some PubMed articles that provide more information on the topics discussed:

These resources can help you delve deeper into the science behind why freshly milled flour is a superior choice for your health. Also, check out this article on the difference in nutrition between freshly milled bread and refined flour.