Fresh milled grains versus store-bought flour. The most asked question I get from folks not milling their own. “I can just buy unbleached, organic flour from the store, right?” I hear this ALL. THE. TIME. The short answer is that there are MANY reasons why fresh milled grains are better than store-bought, so let’s dive into some of them today.
Nutrient Retention Over Shelf Life
Think about what happens to fresh fruits and vegetables as they sit on a shelf—they oxidize, losing nutrients visibly as they turn brown. However, fresh milled grains don’t experience this natural degradation because commercial processes often remove the nutrient-rich bran and germ. These parts, essential for health benefits, are sometimes even used as animal feed instead of being retained in human food for profit reasons.
Fresh Milled Stone-Ground Grain vs. White Flour
Ecological Agricultural Projects highlights the nutritional profile of freshly milled stone-ground grain versus refined white flour (aka store-bought). While white flour predominantly contains the endosperm, freshly milled whole grain flour retains all parts of the grain—bran, germ, and endosperm. That’s a good reason to grind the grain yourself, eh?
Nutritional Comparison for a Basic Bread Recipe
Let’s break down the difference using our basic lean bread dough recipe, which uses 510 grams of milled flour per loaf. Here’s a comparison based on data from Ecological Agricultural Projects, scaled to loaf and slice servings:
| Component | Sifted Loaf | Sifted Slice | Unsifted Loaf | Unsifted Slice | ||
|---|---|---|---|---|---|---|
| Carbohydrates | 377 g | 23 g | 872 g | 54 g | ||
| Starch | 369 g | 23 g | 533 g | 33 g | ||
| Fiber (Insoluble) | 16 g | 1 g | 287 g | 17 g | ||
| Protein | 54 g | 3 g | 271 g | 16 g | ||
| Lysine | 1,275 mg | 79 mg | 12,801 mg | 800 mg | ||
| Fat | 5 grams | 0.3 g | 75 grams | 4.6 g | ||
| MINERALS | ||||||
| Phosphorus | 550 mg | 34 mg | 12,484 mg | 780 mg | ||
| Potassium | 550 mg | 34 mg | 11,908 mg | 744 mg | ||
| Magnesium | 107 mg | 6.6 mg | 4,391 mg | 274 mg | ||
| Iron | 9.9 mg | 0.6 mg | 117 mg | 7.3 mg | ||
| VITAMINS | ||||||
| B1 (Thiamine) | 306 mg | 19 mg | 13,872 mg | 867 mg | ||
| B2 (Riboflavin) | 153 mg | 9.5 mg | 6426 mg | 401 mg | ||
| B3 (Niacin) | 3570 mg | 223 mg | 116,790 mg | 7,299 mg | ||
| E (tocopherol) | 11,730 mg | 733 mg | 198,900 mg | 12,431 mg | ||
| Water | 70 grams | 4.4 g | 189 grams | 11.8 g | ||
| Energy | 1810 kcal / 7,599 KJ | 113 kcal / 475 KJ | 4,533 kcal / 19,017 KJ | 283 kcal / 1,188 KJ | ||
What Gets Filtered Out in Commercial Flour?
Shelf-stable flour often removes vital nutrients like:
- vitamins that provide energy
- minerals essential for enzyme function
- healthy fats for heart and skin health
- fiber for nutrient absorption and bowel health
- polyphenols with potential health benefits.
These nutrients are retained in fresh-milled flour, offering a richer nutritional profile.
Enriched Flour—A Synthetic Solution
Store-bought flour is often fortified with synthetic vitamins. Specifically thiamine, niacin, riboflavin, folic acid, iron, and calcium to mitigate health issues. However, these synthetic additives may not be fully absorbed by everyone, especially those with genetic variations like the MTHFR mutation. This genetic mutation affects the body’s ability to process synthetic folic acid effectively, affecting 30 – 50% of the population. Freshly milled, whole grain flour has all these vitamins in a form your body can use most effectively.
Historical Fortification and Its Impact
Did you know flour used to be fortified with iodine in the 1960s before being replaced by bromination? Iodine fortification was beneficial for thyroid health. Bromination, which replaced iodine, has raised concerns due to its potential adverse effects on health. Bromine is a chemical used as a dough conditioner in commercial baking. Studies suggest bromine exposure may interfere with thyroid function and potentially contribute to health issues.
Other Chemicals and Additives
It gets worse! There are other chemicals and additives commonly used in the production of store-bought flour:
- Chlorine: Used as a bleaching agent to whiten flour quickly. Chlorinated flour may contain residual chlorine, which some people prefer to avoid due to potential health concerns.
- Azodicarbonamide (ADA): A chemical used as a dough conditioner and bleaching agent in flour. It helps with dough elasticity and improves texture but has been linked to health concerns in some studies.
- Benzoyl Peroxide: Another bleaching agent used in flour processing. It helps to bleach the flour quickly but can leave behind residues that some consumers might find undesirable.
- Preservatives: Various preservatives may be added to extend the shelf life of flour and baked goods made from flour. Common preservatives include calcium propionate, which helps prevent mold growth.
- Enzymes: Enzymes are often added to flour to improve dough handling characteristics, increase volume, and enhance texture. Examples include amylases for breaking down starch and proteases for modifying gluten.
- Glyphosate: Glyphosate is sometimes used in wheat production during the dessication, or drying process. Glyphosate has been classified by the International Agency for Research on Cancer as “probably carcinogenic to humans.” This classification is based on studies linking glyphosate to an increased risk of non-Hodgkin lymphoma. Additionally, glyphosate may disrupt hormone function, alter the gut microbiome, and potentially contribute to liver damage. While regulatory agencies differ in their assessments of its safety, ongoing research continues to examine its potential health impacts, including concerns about environmental persistence and herbicide resistance development.
Looking Ahead
Understanding these differences underscores the benefits of milling your own flour. It not only provides natural vitamins and minerals but also enhances the flavor of your baked goods. Embrace the quality and nutritional richness of freshly milled flour for a healthier baking experience.
What would you prefer?
How many of us take multi-vitamins with these nutrients in them? How many of us buy food based vitamins over synthetic? I prefer to mill the flour, forgo buying vitamins I could get in my flour naturally, and enjoy the phenomenal flavor of freshly milled baked goods.
Photo credit: [2]
Supporting Articles:
Regarding Glyphosate and Non-hodgkin’s lymphoma
- IARC Monograph (2015): The International Agency for Research on Cancer (IARC) classified glyphosate as “probably carcinogenic to humans” based on evidence linking it to NHL. This assessment was based on a review of epidemiological studies, animal studies, and mechanistic data.
- De Roos et al., 2005: This study published in the International Journal of Cancer found a significant association between glyphosate exposure and increased risk of NHL among pesticide applicators in the Agricultural Health Study (AHS).
- Schinasi and Leon, 2014: A meta-analysis published in the International Journal of Environmental Research and Public Health reviewed several epidemiological studies and reported a positive association between glyphosate exposure and NHL risk.
- Zhang et al., 2019: A meta-analysis published in Mutation Research/Reviews in Mutation Research analyzed data from several epidemiological studies and found a statistically significant association between glyphosate exposure and NHL risk.
- Andreotti et al., 2018: This study published in the Journal of the National Cancer Institute examined data from the AHS and reported an increased risk of NHL associated with glyphosate exposure, particularly among individuals with high cumulative exposure.
Hormonal Effects
- Gasnier et al., 2009: Published in Toxicology, this study found that glyphosate-based herbicides can disrupt aromatase activity in human placental cells, which could affect hormone balance.
- Thongprakaisang et al., 2013: This study, published in Environmental Toxicology and Pharmacology, reported that glyphosate exposure altered estrogen receptor expression in rats, suggesting a potential impact on hormone function.
Microbiome
- Shehata et al., 2013: Published in Current Microbiology, this study found that glyphosate can significantly alter the composition of gut bacteria in poultry, potentially affecting the gut microbiota balance.
- Krüger et al., 2014: This study, also published in Current Microbiology, reported that glyphosate-based herbicides can disrupt beneficial gut bacteria and promote the growth of pathogenic strains in chickens.
Liver Effects
- Mesnage et al., 2015: Published in Environmental Health, this study found that chronic exposure to ultra-low doses of glyphosate-based herbicides can induce liver damage in rats, including histopathological changes.
- Cattani et al., 2014: This study, published in Toxicology Reports, reported that glyphosate exposure in rats led to biochemical changes indicative of liver damage, suggesting a potential hepatotoxic effect.
Fresh Milled Flour vs. Store-Bought Flour
- Nutritional Differences Between Whole Grain and Refined Flour: The Whole Grains Council provides comprehensive information on the nutritional benefits of whole grains versus refined grains. They emphasize that whole grains retain all parts of the kernel, including the bran, germ, and endosperm, which are rich in fiber, vitamins, and minerals. Here’s their page: Whole Grains Council – Nutritional Benefits
- Nutrient Content of Whole Grain Flour: The USDA National Nutrient Database provides detailed nutritional information on various food items, including whole grains. You can search for specific whole grains to see their nutrient profiles compared to refined grains. Here’s the link to explore: USDA National Nutrient Database
- Comparative Study of Nutrient Composition: A study by Seal et al. (2010) published in the Journal of Food Science compared the nutrient composition of whole wheat flour versus refined wheat flour. They found that whole wheat flour contained significantly higher levels of fiber, vitamins (such as B vitamins), minerals (such as iron and magnesium), and phytochemicals compared to refined flour. You can find more details in the study here: Seal et al., 2010 – Journal of Food Science
Health Benefits of Whole Grains
- Health Benefits of Whole Grains: Harvard T.H. Chan School of Public Health discusses the health benefits of whole grains, emphasizing their role in reducing the risk of chronic diseases such as heart disease, diabetes, and certain cancers. They provide insights into why the whole grain form is nutritionally superior to refined grains. Here’s their article: Harvard T.H. Chan School of Public Health – Whole Grains
- Impact of Processing on Nutrient Retention: The International Journal of Food Sciences and Nutrition published a review by Anson et al. (2013) that discusses how processing, including milling and refining, affects the nutrient content of grains. They highlight the loss of fiber, vitamins, and minerals during the refining process and advocate for the consumption of whole grains for optimal nutrition. More information can be found here: Anson et al., 2013 – International Journal of Food Sciences and Nutrition
