OOO, this one is a juicy one and will be JAM PACKED with good information for you! When you start cooking a lot of food from scratch, you'll realize flour is an important and frequently used ingredient in your cooking! It's one that I believe (if you can) should be prioritized as high quality.
Let's start with the different types of flours (gluten and gluten-free) and other things you need to consider when buying flour ...
What are the different types?
There are so many different types of flours, like over 61 different types! For instance, did you know there was mango flour or zucchini flour? There are lots of different variations of flour, but today we are just going to cover the basic ones that we see are used most often. Below you'll find the 5 most used gluten flour options, as well as the 5 most used gluten free options.
(1) Whole Wheat Flour (GLUTEN)
Whole grain flour is made by grinding whole wheat grain (germs, bran, and endosperm). For this reason, whole wheat flour usually has more protein than regular flour.
(2) All Purpose Flour (GLUTEN)
All-purpose flour is produced by grinding wheat kernels cleaned of bran and germs. This flour type is well known for its high content of iron and B vitamins: (thiamine, niacin, riboflavin, and folic acid).
(3) Bread Flour (GLUTEN)
Bread flour has the highest protein content of all the flours. This high protein means that bread flour is also the strongest flour which means it provides your baked good with the most structure of any of the flours. This is super important for baked goods that you want to rise without collapsing, like a loaf of bread, or a donut.
(4) Einkorn Flour (GLUTEN)
Einkorn is a variety of wheat. It’s known as the oldest variety of wheat, or the first wheat, making it an ancient grain. This particular species of grass grew wild for thousands of years before it was intentionally planted and harvested.
(5) Spelt Flour (GLUTEN)
Spelt flour is made by the stone-grinding method. Organic stone-ground spelt flour retains maximum nutrients because its processing is minimal. Therefore, by adding it to baked goods, you not only enhance the taste but also infuse them with fiber and plant proteins. It is also rich in such valuable minerals such as zinc and iron.
Now onto the gluten free options--
(1) Coconut Flour (GLUTEN FREE)
Coconut flour is a soft flour produced from coconut that has been dried and ground. This flour has a mild, sweet, and fairly distinct taste. Coconut flour tends to absorb much more liquid than other flours.
(2) Oat Flour (GLUTEN FREE)
Oat flour is made from ground oats. It is a very nutritious product because it contains soluble and insoluble fiber. The first reduces sugar levels, and the second normalizes the intestinal microflora and removes toxins. However, being gluten-free, products made from oat flour won’t have that good of a structure and moisture. For instance,if you used oat flour to make bread, it will likely turn out flat.
(3) Almond Flour (GLUTEN FREE)
Almond flour is made from ground, blanched almonds. Almond flour is made by removing the skins of the almonds by boiling them in water, and then by grinding and sifting the almonds into a fine flour-like consistency.
(4) Cassava Flour (GLUTEN FREE)
Cassava is a starchy root vegetable or tuber native to South America. Another name for it is a yuca! Unlike tapioca flour (which is the starchy liquid extract from the cassava root, cassava flour is made by grating and drying the whole root) This flour is gluten, grain, and nut free!
(5) Chickpea Flour (GLUTEN FREE/NUT FREE)
Chickpea flour is made from dry chickpeas and is also known as garbanzo flour. It is a good source of fiber and plant based protein. These nutrients work together to slow digestion, promote fullness and is also high in the minerals magnesium and potassium.
Remember, flours are not always interchangeable. It's really important to follow a recipe exactly how it is written!
Now, we have to consider other details like:
gluten or gluten free?
organic or conventional?
bleached or unbleached?
Organic or Conventional?
Organic flour is milled from pesticide-free grain and grown in soil that is only fertilized by natural substances. Organic flour is not artificially processed or chemically ripened. Organic grain also develops more robustly, absorbing more nutrients from the soil and thereby making the flour healthier and more nutritious for our bodies.
Some other things to note is that organic flour does not bake any different than conventional, nor does it have any unique taste. Most people can't tell the difference between the two as far as flavor goes.
Our family personally prioritizes organic flour when our budget allows it!
Bleached or Unbleached?
Bleached flour is treated with chemical agents to speed up aging, while unbleached flour is bleached naturally as it ages.
This process involves exposing the flour to chemicals such as chlorine, benzoyl peroxide, or nitrogen dioxide. These chemicals break down the carotenoid pigments in the flour, which give it it's more neutral color. Once these pigments have been broken down even further, the flour appears whiter and more refined.
As far as taste goes, bleached flour sometimes can be described as having a more bland taste. Whereas unbleached flour keeps most of the wheat properties making the flavor more dense and flavorful.
Another key difference to note is that bleached flour loses some of its nutritional value during the bleaching process. As a family, we try to always opt for unbleached flour whenever we can to be exposed to less chemicals and to be consuming food that has been prepared in its most natural state.
Gluten or Gluten-free?
In my personal opinion -- I think it largely depends on how YOUR body handles gluten. I think every single body is different and complex and anyone that preaches a 'one size fits all' approach to diet -- I steer clear from. It really depends on how your body responds and only you know the answer to that!
What is the healthiest?
In my opinion, I think any organic, unbleached flour option (whether it's gluten or gluten-free that's up to you and how your body tolerates it!) is a great, nourishing option as just a standard baseline. I'm not one to ever cut out entire food groups, and if you're just starting out, I think this is a great beginning point!
Now, I do think some options spike your glucose more than others, so if breads and baked goods are something you consume regularly, you may want to choose options that have a low glycemic index (unlike bread flour or all purpose flour) and will naturally lower that glucose spike like:
einkorn flour: This flour is very low on the glycemic index and actually helps regulate your blood sugars.
gluten-free flours: Flours like almond and coconut flour are very low on the glycemic index.
using sourdough: Allowing your dough to ferment like sourdough typically doesn't spike your blood sugar! This is because it changes the carbs and produces a resistant starch. A resistant starch takes longer to digest meaning the glucose entering the bloodstream is regulated. Sourdough also has a lower amount of sugar as the yeast and bacteria feed off the sugars during the fermentation process. Here is a really good article on sourdough and the benefits of it if you are interested!
Top 5 High Quality Name Brands:
Some of these brands can be found at your local grocery store or Amazon, with the exception of Target's brand -- you'll find that at Target and Sunrise Flour Mill -- which is based out on MN, but they do offer subscriptions!
Storage:
Flour should be kept in a clean, dry, odorless store or room. It's important there is no other food or meat in the compartment. Storing flour correctly will help protect it from moisture, heat, odors, mold, insects and UV light. These are the main causes of flour going bad!
long term solutions: I have found that if you store it in a freezer it can extend the shelf-life of your flour for a year. Freezing your flour can double the amount of time your flour can be stored.
If you keep flour in a cold place, let the cold flour come to room temperature before you use it; otherwise, it won’t rise. Only defrost what you need, if you keep defrosting and refreezing flour, it will go bad.
short term solution: The best way to store flour is in an airtight storage container (like a glass, ceramic or stoneware container) in a dry place and in a dark place, such as a pantry. This will prevent the flour from light exposure, which can cause oxidation and an increase in heat.
OTHER TIPS TO HELP PRESERVE FRESH FLOUR:
(1) Use oxygen absorbers and bay leaves. You can place oxygen absorbers inside the sealed container to prevent oxidation and extend the shelf life of the flour. Placing a bay leaf in the flour container will deter bugs.
(2) Label your flour container with its “best by” date. Remove your flour from its original packaging, place it in an airtight container, then mark the container with a date. Different types of flour have varying shelf lives, FYI!
OTHER WAYS TO STORE + PRESERVE YOUR BAKED GOODS:
3- Bread Box
5- Tea Towels
How to Cut Down on Flour Costs
When you start cooking and baking more from scratch, you will start to use a ton of flour! It can definitely add up. Here are two ways you can cut down on flour costs.
(1) Using a Flour Mill
You can mill your own flour using your own flour mill. Not only is it cost effective to buy the wheat berries and mill your own at home, but it's also fresh + extremely nourishing. If you have a kitchen aid, you could use this flour mill attachment. If you don't, and want your own flour mill stand, this is the one I recommend
(2) Buying in Bulk
This one is obvious, but buying flour in bulk will really help to lower the cost. Our favorite place to shop in bulk is Azure Standard!
That's it for now! This was a really long post, but I hope it was very informative! Please drop any questions you have below and I will get to answering them
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