Beyond better taste, the benefits of freshly milled flour include high fiber content, a great source of vitamin E, the B vitamin family, minerals, and a decrease in exposure to harmful chemicals used to process commercially made flours. Let’s break this down further to find out why these things are important and why freshly milled whole grain flour is a better option compared to refined grain flours.
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Any media, posts, and comments on this website regarding health, lifestyle preferences,food, supplements,or childbirth preferences are solely anecdotal and based on the author’s own research and preferences and are not to be regarded as advice or instructions on what you should do. Always consult a qualified,licensed, and trusted healthcare provider before implementing any new diet, lifestyle, or supplement. I am neither qualified nor licensed to give personal advice or counsel on health decisions. I am simply a mama who likes to research about health and nutrition and occasionally eats dandelions from her yard.
This post may contain links for affiliates I work with and trust. I only recommend brands, companies, and services I trust and have added value to my life. If you choose to click on my links and make qualifying purchases, I may be rewarded or compensated all at no extra cost to you. By using my affiliate codes/coupons you are supporting my blog and little family which is an immense honor and blessing. Thank you!
Benefits of Freshly Milled Flour #1: Fiber
According to this article from American Journal of Lifestyle Medicine an estimated 95% of Americans do not consume enough fiber. Fiber is important for heart health, blood sugar regulation, and cancer prevention. With heart disease, diabetes, and cancers among the main health concerns of Americans, it is incredibly important that we consume enough fiber. In fact, most Americans are confused about what foods are actually a good source of fiber. On top of the confusion about what provides adequate fiber, many Americans are also confused about what whole grains actually are and that not all “whole grain” products are created equal.
Freshly milled flour from home is truly whole grain. The intact “whole” grain goes into the mill and comes out of the mill without any sifting or additional processing with bleaching agents or stripped of its natural oils. The article mentioned above also raises the point that many Americans are lacking in fiber from the popularity of gluten and grain free diets. Although fruits and vegetables remain wonderful sources of fiber, many Americans are also sorely lacking in consuming those foods. Taking away gluten containing grains (although a necessity for many) as well as ALL grains presents a problem.
You Can Mill Gluten Free Grains Too!
When thinking about the benefits of freshly milled flour don’t feel left out if you must be gluten free. There are many options for people who avoid gluten or wheat due to allergies and Celiac disease. There are many gluten free grains that can be milled in a home grain mill. This gives you all the benefits of freshly milled flour without being exposed to gluten or wheat. It’s an amazing way to include more fiber in your diet, reap the health benefits of freshly milled flour, and save money on gluten free products!
Some of the gluten free grains (and some often labeled as grains though they are actually seeds) are:
- Oats
- Corn
- Rice
- Millet
- Sorghum
- Buckwheat (actually a seed) and despite its name is not wheat.
- Amaranth (seed)
- Quinoa
- Teff
- Legumes (seeds) dried beans,peas, and lentils
Benefits of Freshly Milled Flour #2: Vitamin E
Vitamin E is a fat soluble vitamin meaning that it is absorbed better when consumed with fat and is stored in fatty tissue in the body. Although there are other sources of vitamin E, grains and specifically wheat are some of the highest sources of vitamin E in the plant world. It is imperative to consume an adequate amount of vitamin E. Vitamin E deficiency is associated with nerve and muscle damage, blood clots, and weakened immune function. Vitamin E is also an antioxidant and helps our bodies recover from exposure to air pollution and other environmental contaminants. This article is reluctant to agree that vitamin E also prevents heart disease and cancer, but acknowledges that vitamin E from whole foods are better than in supplement form.
Vitamin E is stripped from all refined white flours and isn’t as prevalent in “whole grain” flours and products available in stores. Because vitamin E is an antioxidant, it rapidly declines once the grain has been milled. In addition to oxidation, the oils from the bran portion of the grains are removed so that they do not go rancid while in storage. This further eliminates any remaining vitamin E in “whole grain” products and flours available in stores. To truly reap the benefits of vitamin E in grains, you need to consume freshly milled whole grain flour.
Benefits of Freshly Milled Flour #3: B Vitamins
B vitamins are water soluble and are not stored long term in the body compared to fat soluble vitamins. Therefore they must be replenished more frequently.
B vitamins in grains are water-soluble and are necessary to support and increase the rate of metabolism, maintain healthy skin and muscle tone, enhance immune and nervous system function, and help prevent anemia [17, 18].
Sharma, S., Sheehy, T. & Kolonel, L.N. Ethnic differences in grains consumption and their contribution to intake of B-vitamins: results of the Multiethnic Cohort Study. Nutr J 12, 65 (2013). https://doi.org/10.1186/1475-2891-12-65
The B vitamin family is made up of a few different types of vitamins with different names and functions:
- thiamine (B1)
- riboflavin (B2)
- niacin (B3)
- pantothenic acid (B5)
- pyridoxine (B6)
- biotin (B7)
- folate (B9)
- cobalamin (B12)
B vitamins can be found in many different foods. However, B vitamins are stripped from the grains during commercial processing when the bran and germ are removed. Only a few of the vitamins and are added back in from synthetic sources. The best way to get B vitamins from grains is to consume them in whole form. In addition to grains, legumes are a good source of B vitamins and are a wonderful flour option for those who avoid grains.
Benefits of Freshly Milled Flour #4: Minerals
Grains contain iron, copper, zinc, magnesium, and selenium which are all minerals needed for our bodies to function properly. Most of these nutrients are stripped out when the bran is removed from commercial flours. On top of the modern American diet not providing enough of these minerals, our bodies are actually depleted of these minerals from diets of processed foods.
Benefits of Freshly Milled Flour #5: Decrease in Exposure to Harmful Chemicals
Most people are unaware of the chemical processing refined flour goes through before being sold. It isn’t as simple as removing the bran and germ and packaging up the leftover endosperm as flour. After the grains have been milled and the bran and germ have been separated, the remaining flour is usually treated with bleaching agents to rid the flour of traces of oxidized vitamins. This article from General Mills explains some of the additives. In short, bleaching agents and other chemicals are added to the flour to improve the color, neutralize the bleaching agents, and improve dough strength. Although unbleached flour is available, it has still been through more natural processes to allow the flour to become more white. This short article explains some of the risks involved with the chemical additives.
It is also important to look for unbromated flour as Potassium Bromate has been connected to respiratory problems and is considered a carcinogen. According to this fact sheet, Potassium Bromate can involve both acute and chronic health effects:
The following acute (short-term) health effects may occur
https://nj.gov/health/eoh/rtkweb/documents/fs/1559.pdf
immediately or shortly after exposure to Potassium Bromate:
* Contact can irritate and burn the skin and eyes.
* Breathing Potassium Bromate can irritate the nose, throat
and lungs causing coughing, wheezing and/or shortness of
breath
The following chronic (long-term) health effects can occur at
https://nj.gov/health/eoh/rtkweb/documents/fs/1559.pdf
some time after exposure to Potassium Bromate and can last
for months or years:
Cancer Hazard
* Potassium Bromate may be a CARCINOGEN in humans
since it has been shown to cause kidney, thyroid, and
gastrointestinal cancer in animals.
* Many scientists believe there is no safe level of exposure to
a carcinogen. Such substances may also have the potential
for causing reproductive damage in humans
On top of being warned not to allow this chemical near fire, it is warned that Potassium Bromate will create poisonous gasses when exposed to fire. If you plan to continue consuming refined white flour after reading this post, purchasing unbleached and unbromated flour may be a better idea. Most pre-made foods made with refined white flour will contain all of these chemicals and they will not be on the label. Consume wisely.
Is It Any Wonder that Many Americans Can’t Tolerate Grains?
Between the removal of the nutrition and the chemical processing of flours, it is no wonder that many people have a difficulty digesting refined grains. I believe that our bodies were made to digest these nutritious and energy packed foods. That is, we were made to consume them in their whole form. Perhaps the problem isn’t the grains, but what humans have done to them.
If you are one of the millions of Americans that avoid grains, consider give them a chance again! There are so many options for making nutritious, freshly milled flour at home. Whether you must truly avoid gluten or not! I plan to share my personal testimony on how freshly milled whole grain flour turned my health around. Stay tuned for that!
This post may contain links for affiliates I work with and trust. I only recommend brands, companies, and services I trust and have added value to my life. If you choose to click on my links and make qualifying purchases, I may be rewarded or compensated all at no extra cost to you. By using my affiliate codes/coupons you are supporting my blog and little family which is an immense honor and blessing. Thank you!
Resources for Making Freshly Milled Flour at Home
The health benefits of freshly milled whole grain flour can’t be beat! The first thing when researching home milling is to identify what type of home grain mill you want to invest in. I have a post here where I talk about why I chose the brand and model of my home grain mill. I have been using my Nutrimill Harvest Mill for well over a year on a daily basis and still love it!
Also finding a source for the grains is important! It can be difficult to find certain whole grains at just any supermarket. If you can find them on grocery store shelves, the prices for smaller bags of these “specialty” grains will be much higher than buying in bulk.
Some options include:
- finding a food co-op such as Azure Standard, I have been buying from Azure Standard for over 2 years now. They are my exclusive source for all of the grains I mill. By using my link above I receive a small credit to my next order if you place an order of $100 or more. I also have a post here that gives details on how to order from them (it’s easy!)
- buying from a health food store with self service bulk foods
- finding a bulk foods store that offers large bags of these grains for purchase. I find that bulk food stores tend to be in either Amish or Mennonite communities, but Englishers (read, non Amish and Mennonites) are still welcome to do business.
I Also Highly Recommend These Books for Further Reading on Home Milling:
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This book is the main resource I have used to learn the basics of home milling. Along with important information on the history of whole grain flour, this book gives tips on baking with whole grains, different types of grains, and how to use them. This book also contains many recipes that are gluten and dairy free and has modifications to make some of the wheat recipes gluten and dairy free friendly. An amazing resource for new home millers!
I had this book on my shelf for nearly a year before I realized it contained recipes for freshly milled whole grain flour. Although this book pooh poohs grains to some extent and cautions on how to prepare them, it is also a resource that contains a lot of information and recipes.
Resources for Finding High Quality Refined Flours
If you still aren’t convinced that home milling is for you right now, there are still better options for refined white flour beyond the grocery store. Look for flours that advertise being unbleached and unbromated. Azure Standard is my main resource for finding all sorts of different flours both wheat and gluten free. They offer unbleached and unbromated flours in smaller packages up to 25 or 50 Lbs. The same options listed above for bulk whole grains apply for finding bulk flours as well! Bob’s Red Mill is also a brand that carries many different options for flours and is more widely available in supermarkets.
Shalom and happy researching!
Olivia
Sources used for this post:
Quagliani, Diane, and Patricia Felt-Gunderson. “Closing America’s Fiber Intake Gap: Communication Strategies From a Food and Fiber Summit.” American journal of lifestyle medicine vol. 11,1 80-85. 7 Jul. 2016, doi:10.1177/1559827615588079
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6124841/
https://ods.od.nih.gov/factsheets/VitaminE-Consumer/
https://www.healthline.com/nutrition/vitamin-b-foods#TOC_TITLE_HDR_9
https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/whole-grains/
https://nj.gov/health/eoh/rtkweb/documents/fs/1559.pdf
https://www.healthline.com/nutrition/bleached-vs-unbleached-flour#safety
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