Today’s grocery store shelves are packed with everything from wheat and oat flour to coconut and bean flour, making it difficult to know which one is truly the healthiest.
Three registered dietitians share their best advice on how to choose the most nutritious flour for cooking and baking.
Choose minimally processed flours
The less processed a flour is, the more fiber, vitamins, and minerals it retains. Refining removes the bran and germ, the parts that contain most of the nutrients.
Whole grains deliver more nutrition
Flours made from whole grains, whether wheat, oats, rye, or barley, keep the bran, germ, and endosperm intact, offering more protein, fiber, and antioxidants.
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Check the ingredient list
A healthy flour should ideally contain just one ingredient: the grain, nut, or seed it’s made from. Avoid blends with additives or unnecessary fillers.
Consider digestion and sensitivities
If you have gluten intolerance, nut allergies, or other sensitivities, it’s important to choose flour that suits your body. Always read the label carefully.
Nutrient-dense alternatives
Nut- and legume-based flours, such as almond or chickpea flour, can provide healthy fats, fiber, and extra micronutrients for a nutritional boost.
Look for fiber and protein
High-fiber flours help regulate blood sugar and support healthy digestion, while protein content contributes to better satiety and energy balance.
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Support steady energy
Whole-grain flours provide longer-lasting energy than refined ones, preventing the rapid blood sugar spikes and crashes associated with white flour.
Feed your gut microbiome
The fibers in less processed flours act as prebiotics, nourishing beneficial gut bacteria that support immunity, brain function, and overall health.
Balance nutrition and texture
You can blend different types of flour to achieve both optimal texture and improved nutrition. Start with 25 % whole-grain flour and increase gradually.
Add moisture-rich ingredients
When using coarser, fiber-rich flours, ingredients like yogurt, applesauce, or banana help maintain softness and moisture in baked goods.
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A wholesome and versatile choice
Flours that preserve the full grain structure and nutrient value provide the best foundation for a healthier diet and more satisfying baking.
The top choice among dietitians
According to all three experts, whole wheat flour is the healthiest type of flour.
It retains the entire wheat kernel and delivers more protein, fiber, B vitamins, and minerals than refined white flour while adding richer flavor and better satiety.
This article is based on information from Real Simple.
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