Is Unbleached Flour Better for You?

You probably have all-purpose flour stowed away somewhere in your kitchen. All-purpose flour can be used for just about any recipe and is available bleached or unbleached. This may have you wondering what the difference is between the two.

Because unbleached flour has been exposed to fewer chemicals, it might not have as uniform an appearance as bleached flour. There are no major risks to using unbleached flour, but it can make a difference in the quality of some baked goods.

Learn more about the differences between bleached and unbleached flour here and whether one is more nutritious.

What Is Unbleached Flour?

All flour is made from either soft or hard wheat, but the biggest difference between varieties is often the amount of protein. Soft wheat often has less protein and a finer texture than hard wheat. All-purpose flour, whether bleached or unbleached, can be made from hard red or hard white wheat, soft wheat, or a combination, according to the Wheat Foods Council.

The carotenoid pigments in freshly milled flour give it a yellowish hue that fades naturally over time, leaving unbleached flour with an off-white or pale-yellow color. So to give it a whiter appearance, manufacturers will bleach flour with chlorine or peroxide to speed up that process.

Both Have Less Fiber if Refined

Whether unbleached or bleached, any flour that’s refined will have much less fiber. That’s because refined grains are milled to take out the bran and germ of the wheat kernel, leaving only the endosperm — the starchy inner part. As a result, flour will have a nicer texture and extended shelf life, but significantly fewer nutrients, including fiber, B vitamins, and iron, according to the U.S. Department of Agriculture (USDA).

Some flour brands will add B vitamins and iron back into the recipe (aka enriched flour), but often not the fiber. So if you’re looking to add more fiber to your diet, try eating plenty of whole grains — whole wheat, oats, brown rice, and barley — in addition to enriched products, according to the USDA.

The Mayo Clinic says that fiber can help lower cholesterol levels, prevent constipation, fill you up with fewer calories, and help you live longer by reducing your risk of diseases like heart disease and cancer.

Unbleached Flour Can Harden Baked Goods

Unbleached flour often has a higher protein content, so it can have a harder texture than bleached flour. This can result in baked goods that are less soft and tender than desired.

Some baked goods might also appear duller due to the pale, off-white color of unbleached flour. You probably won’t notice this with cookies, for example, but you might with an angel food cake: It won’t be as soft, white, and light if you use unbleached flour.

Whole-Wheat Is the Most Nutritious

To get the most nutrients and fiber from flour, opt for whole-wheat flour. If you are concerned about baking with denser whole-wheat flour, try soft white whole-wheat flour, also known as whole-wheat pastry flour, for a much softer texture. Grinding dry oats in a food processor makes for an excellent soft flour. You could also try mixing whole-wheat and refined flours until you find a blend that works for your needs if you still find the pastry flour to be too coarse. Of course, everything in moderation is key: If you enjoy a baked good, bread, or other food with bleached flour now and then, it will not derail your weight loss efforts or ruin your otherwise well-balanced diet.

Flour Storage Recommendations

When stored correctly, all-purpose flour can be kept for six to eight months, according to the University of Missouri Extension. Just make sure all the air is out of the bag before folding it, and keep it in a container with a secure lid. You can even store it in the freezer to extend its shelf life. If you’re storing whole-grain flour for longer periods of time, keep it in the fridge or the freezer.

Keep in mind that flour absorbs odors easily, so store it away from onions, dishwasher powder, and other strong-smelling foods or products.