In this blog post, we’ll take a balanced look at the impact wheat flour has had on our diets, as well as its positive and negative effects on health.
Recently, on a variety show, the cast was tasked with going a week without wheat flour. The program candidly showed the positive changes visible in the cast members’ bodies after just one week. This sparked a trend of giving up flour among the general public. Nowadays, it’s easy to find people around us trying to cut back on or eliminate flour from their diets. As health-conscious modern people become increasingly aware of the negative effects of flour, gluten-free products that can replace it are gaining popularity. The number of people cutting out wheat flour is also increasing as part of efforts to improve not only their diets but also symptoms such as digestive disorders and chronic fatigue.
However, on the other side of the globe, there are countries where people consume wheat flour for breakfast, lunch, and dinner. As such, wheat flour has established itself as a major food resource in many countries around the world and is an essential ingredient that frequently appears on our daily tables in various forms, such as bread and noodles. In this article, we will explore what exactly wheat flour is—a food that has recently garnered attention as a double-edged sword—and what its characteristics are.
The amount of gluten in wheat flour varies depending on the type of wheat, when it was sown and harvested, and how it was milled. Gluten is a protein found in wheat flour and is a key factor in determining the elasticity and texture of dough during the bread- or noodle-making process. The higher the gluten content, the stronger the elasticity, and the more string-like gluten networks form. These networks trap more air, resulting in a chewier texture after cooking. In fact, when observing the bread-making process, it is easy to see that dough made with high-gluten flour becomes more chewy and rises better. Conversely, a lower gluten content results in a relatively soft and light texture, making it suitable for creating fluffy foods like cakes and biscuits.
Furthermore, the gluten protein in flour forms an elastic network when it comes into contact with water, making the dough more elastic and soft. This allows bread and noodles to rise well and enhances their chewiness. The reason for kneading dough is precisely to develop this gluten network more densely. When the gluten network is well-formed, it traps the carbon dioxide produced during yeast fermentation, causing the dough to rise and, consequently, improving the texture of bread or noodles. As such, depending on the amount and nature of gluten, wheat flour is broadly classified into weak flour, medium wheat flour, and hard wheat flour, each used for different purposes.
First, all wheat flour is made from wheat, and the gluten content and characteristics of the flour also vary depending on the type of wheat. Wheat varieties can be broadly divided into three categories. First, hard wheat flour has a very high gluten content of 12.5–13.5% and is used to make foods that require a chewy texture, such as bread, bagels, pizza, and noodles. This flour is obtained from hard wheat, which is typically sown in spring or fall and harvested in late spring or fall. Next, soft wheat flour has a low gluten content of 7–8%, making it suitable for foods that require a soft texture, such as cakes and biscuits. This flour is made from wheat that is typically sown in the fall and harvested in late summer, and it is used in recipes that require a light dough.
Medium wheat flour has a moderate gluten content of 9–11% and is a versatile flour suitable for a wide range of uses. While it can be used for baking bread, it is difficult to achieve the chewy texture found in hard wheat flour. Because the bread does not rise as much and has a higher density, it is often baked into flat shapes. Finally, durum wheat is the hardest type of wheat. Although its high protein content makes the dough difficult to handle, it is primarily used for making pasta. The unique elasticity and texture of pasta come directly from this durum wheat.
However, there are also negative views regarding gluten. Research findings have been published suggesting that gluten, which has a structure similar to the intestinal fungus Candida, can have a negative impact on gut health. Fungal organisms can cause itching, immune disorders, and dizziness; the theory is that wheat flour acts as food for these intestinal fungi, potentially worsening the intestinal environment. This can lead to a decrease in beneficial lactic acid bacteria and a weakened immune system, making the body more susceptible to various diseases. Additionally, gluten is identified as a factor that can acidify the blood, promote calcium excretion, and potentially lead to osteoporosis.
Beyond the issue of gluten, most of the essential nutrients in wheat flour are removed during processing. In particular, white flour undergoes a refining process that removes the bran and germ, destroying nutrients and leaving almost no dietary fiber, minerals, or vitamins. Flour produced in this nutrient-depleted state is digested quickly and causes a sharp spike in blood sugar, which is a major cause of elevated insulin levels and places a burden on the pancreas. Furthermore, most flour-based products contain large amounts of additives such as sugar, salt, and oil to enhance texture, making them even more harmful to health.
Flour now occupies a very important place in the human diet. This is because it is the basic ingredient in globally beloved foods such as bread, noodles, pizza, and pasta. Nevertheless, if you are concerned about your health, it is important to understand the types and amounts of flour you consume and to regulate them to maintain a balanced diet. Rather than completely avoiding flour, it is necessary to find ways to protect your health while consuming it in moderation.
