Many are looking for healthy alternatives that help them lead a healthy lifestyle, and because white flour is an important ingredient, because it is the main ingredient for most baked goods, as it is included in many recipes, many have resorted to brown flour (brown flour) as a substitute for white flour, follow this article with us to get to know On the uses of this type and the most important benefits and harms.

The difference between whole wheat flour and brown flour

Both types are made from the whole grain of wheat, as follows:

• Brown whole wheat flour is made by grinding whole wheat grains without removing any part, so that the flour retains all its components, whether bran (rada) or wheat germ in addition to white flour, and it is made from certain types of dark-colored wheat grains.
• White whole wheat flour, which is flour that is made from whole grains, and contains all the components of the grain, but the difference is that it is made from whole grains of light color.
• Brown flour, this type is manufactured in the same way, but the wheat germ and a small amount of the bran present with white flour are removed, so that about 85% of the whole grain components remain.

Noticeable; The name brown flour can be applied to flour made from whole wheat and to brown flour that does not contain wheat germ, and many brands give the name brown flour to whole wheat flour.

The best types of brown flour

Despite the benefits of brown flour that contains bran, it is preferable to use brown flour resulting from grinding the whole grain, in order to benefit from the nutrients found in the wheat germ found in the whole grain.

Brown flour calories

100 grams of whole wheat flour contains 342 calories, and also contains:

• 70 grams of carbohydrates.
• 12 grams of protein.
• 1 gram of fat.

While 100 grams of brown whole wheat flour contains 366 calories, it also contains:

• 71 grams of carbohydrates.
• 12 grams of protein.
• 7 grams of fat.

The benefits of brown flour

The benefits of this type of flour are due to the fact that it contains a number of nutrients that are not found in white flour. The most important benefits of this type are:

• It contains many nutrients, vitamins, and minerals such as vitamin B, iron, zinc, copper, and other important elements.
• Helps maintain the health of your digestive system, increases beneficial bacteria in the intestines, prevents constipation, relieves feelings of gas and discomfort, and helps relieve symptoms of Irritable Bowel Syndrome.
• Helps prevent hemorrhoids, due to its prevention of constipation, which may cause hemorrhoids.
• Prevention of ulcerative colitis.
• There is a possibility that it may help prevent some types of cancer such as colon cancer and breast cancer, and prevent the growth of tumors.
• Helps improve heart health, and reduces cholesterol and triglycerides in the body.
• Protects against clots and strokes.
• It may lower blood sugar and keep it stable.

Brown whole wheat flour helps achieve all the previous benefits that we mentioned, and whole wheat flour contains wheat germ, which is characterized by the following:

• It contains vitamin E and antioxidants.
• Helps strengthen the body’s immunity.

Benefits of brown flour for diet

Brown flour contains the same elements as whole wheat grain, which is a form of whole grain, and this means that it contains a large amount of fiber.

These fibers help increase the feeling of fullness, and also help in increasing metabolism rates, thus increasing the rate of burning, and increasing the rate of calories that are lost daily, in the event that it is eaten during a moderate healthy diet.

Uses of brown flour

This type of flour can be used as a substitute for white flour, and for this it can be used in making all kinds of pastries as well as baked goods, so it can be used in making pizza dough and making pasta, and in making different types of bread, pancakes, and other recipes.

Brown flour damage

Despite the great benefits of brown flour, it has some disadvantages that you should pay attention to:

• Gluten sensitivity, which may cause digestive problems such as diarrhea, and gluten may also cause damage to the small intestine.
• Due to the presence of fructans in it, a person may experience gas and abdominal pain.
• Exacerbation of IBS symptoms due to fructans.
• It may lead to poor absorption of some minerals such as zinc, magnesium, calcium and iron because it contains phytic acid.

Substitute for brown flour

You can use any of the following types of flour as a healthy alternative as well:

Now, at the end of our article about brown flour and its most important benefits and uses, as well as the harms that may result from it, let us remind you that it is important to use it in moderation in addition to a balanced health system, in order to preserve your health, and in the end we wish you all health and wellness.