You may have seen the virtual headlines- “Flour loses 90% of its nutrients in just three days!” Ultra-fresh flour is having a moment, and dozens of bakers and bloggers are advertising its benefits. Nutrition can be a difficult subject to pin down- there are so many variables, and with the overload of information available at our fingertips, it can feel impossible to find solid answers. While we aren’t qualified to speak definitively on nutrition, there are some simple considerations that can help bring clarity.
What are nutrients?
It may seem like an elementary question, but it’s a valuable place to start. The discussion regarding nutrient loss after milling is generally centered on vitamins and enzymes. These are very important, to be sure, but they are not the only nutrients found in food. We can divide nutrients in two categories: micronutrients and macronutrients.
Micronutrients are substances that our bodies require in small amounts to perform critical functions, like regulating hormones or maintaining a healthy immune system. Vitamins and minerals fit into this category. Macronutrients are substances that our bodies require in much larger amounts, things that fuel our metabolism and growth like carbohydrates, fats, and proteins. Fiber would also fit into this category as a digestive aid.
How does processing affect nutrients?
The short answer is- differently. There are different types of processing, and each has different effects on different nutrients, both positive and negative. Some nutrients are destroyed by oxidation or heat, or lost through leaching into cooking water. Some remain unaffected, and some are made more accessible to the body through the breakdown of cell walls and softening of tissues. See what we mean by a lot of variables? For our discussion, we can focus on milling, which is a form of mechanical processing like slicing or chopping. The key fact here is that macronutrients (fiber, proteins, fats, carbohydrates) and minerals are minimally affected during mechanical processing. Vitamins, on the other hand, are susceptible to oxidation once exposed to air, and will degrade over time.
What it all means
Practically speaking, then, let’s imagine two flours, milled the same way from the same grain but one was just milled and the other was milled last week. It would not be accurate to say that the older flour has lost a large percentage of its nutrition, but that it has lost a percentage of its vitamin content. This is crucial difference, as vitamins are a small part of the overall nutrition found in cereal grains, and not the primary reason they are a cornerstone in our diets.
This is not to say that the vitamin loss isn’t noteworthy, but that it probably isn’t as problematic as it might sound at first. A flour’s freshness is one factor among many that affect overall nutrition. Additives, poor handling, or the removal of the germ and bran all have an impact as well.
Making the choice
Acquiring your own mill is a big investment, but can certainly be worth it. Maximizing vitamin levels is only one benefit, it can be a great culinary experience and you’ll enjoy the confidence of knowing what’s in your baked goods. Whole cereal grains are inexpensive, so if you bake a lot, the price tag might be fully justifiable. Plus, just like a home-grown tomato is bursting with flavor compared to its store-bought fellows, freshness matters for bread as well. The flavor boost alone is enough to keep many people hooked on home milled flour.
However, whether due to time, cost, or convenience, this probably isn’t a choice that makes sense for everyone. There are many other ways to be mindful of your grain-based nutrition beyond feeling the need to mill flour yourself. Here are some simple options:
- Use whole grain flours. Time spent on your pantry shelf might not greatly affect a flour’s protein or fiber content, but the removal of the bran and/or germ absolutely will.
- Try sprouted flours. Sprouting boosts the base level of many vitamins, as well as aiding absorption of nutrients and minimizing gluten sensitivity.
- Avoid flours with additives. Many flours have been bleached, bromated, and fortified. While fortification replaces many vitamins that have been stripped from refined flour, it makes sense to us to simply leave those vitamins there in the first place.
- Seek out a local baker. There are many cottage bakers and small businesses out there- many of whom mill their own flour. Finding one can be a great way to make friends, support your community, and try freshly milled bread without needing to purchase your own mill
- Ensure adequate vitamin consumption. If the vitamin degradation in flour is a concern but launching into home-milling looks big, there are plenty of other sources available. Vegetables generally have far higher vitamin levels than cereal grains. Be considerate of cooking methods, and eat a combination of both raw and cooked veggies. Whole grain-berry foods, like farro or whole oats, are a great way to get the native vitamins in cereals and avoid the oxidation process.
