What's the problem with sifting?
What’s the problem with sifting?
Sifting removes fiber and other key nutrients
White flour is sifted to remove as much of the bran, those little brown pieces, as possible. The germ goes too. Here’s what those parts of the grain hold, and why every Unsifted® recipe keeps them in.
Inside a wheat kernel
Three parts of the grain, and what sifting takes away
Every wheat kernel has three edible parts: the bran, the germ and the endosperm. Sifting keeps only the endosperm. Freshly milled flour keeps all three.
Bran
The multi-layered outer skin
Fiber, B vitamins, iron, copper, zinc, magnesium, antioxidants and phytochemicals.
Sifted out
Germ
The embryo, where a new plant sprouts
Healthy fats, vitamin E, B vitamins, some protein, minerals, phytochemicals and antioxidants.
Sifted out
Endosperm
By far the largest part of the kernel
Starchy carbohydrates, protein and small amounts of some B vitamins and minerals.
Kept in white flour
Sifted white flour
- Bran
- Germ
- Endosperm
Only the starchy center is left.
Unsifted® fresh flour
- Bran
- Germ
- Endosperm
100% of the grain, nothing sifted out.
Sources: Whole Grains Council and Harvard’s Nutrition Source.
What’s lost in white flour
The bran holds much of the grain’s nutrition
All white flours have been sifted to remove as much bran as possible. The bran is the fiber-rich outer layer of the grain, and it supplies B vitamins, iron, copper, zinc, magnesium, antioxidants, and phytochemicals, according to Harvard’s Nutrition Source. The germ, which is removed too, is rich in healthy fats, vitamin E, and B vitamins.
90%
of the vitamin E
Refining wheat strips away 90 percent of the vitamin E, more than half of the B vitamins, and virtually all of the fiber, according to Harvard’s Nutrition Source.
25%
of the protein
Without the bran and germ, about 25% of a grain’s protein is lost, according to the Whole Grains Council.
17+
key nutrients
Refined grains are greatly reduced in at least seventeen key nutrients, the Whole Grains Council notes.
Doesn’t enrichment add it back?
Only partly. White flour is often enriched with a few vitamins and minerals. But other health-promoting parts of whole grains, such as phytochemicals, cannot be replaced, according to Harvard’s Nutrition Source. See the key nutrients in fresh flour.
Bran and digestion
Why the bran matters for digestion
The bran is the fiber-rich part of the grain, and sifting strips away virtually all of the fiber. Harvard’s Nutrition Source lists whole wheat products, especially wheat bran, among foods with insoluble fiber, which “can help food move through your digestive system, promoting regularity and helping prevent constipation.”
Harvard’s Nutrition Source adds that by keeping stool soft and bulky, the fiber in whole grains helps prevent constipation, which it calls “a common, costly, and aggravating problem.” It may not be dinner table conversation, but it’s part of feeling good every day.
A friendly tip: drink plenty of water as you add more fiber, and go at your own pace. If you have IBS, Crohn’s disease, or another digestive condition, talk with your doctor before adding more bran or fiber to your diet.
Learn more: Fresh flour is high in fiber
Nothing sifted out
The Unsifted® Difference
Every Unsifted® recipe is 100% unsifted. If you’re milling fresh flour, it’s worth keeping everything the grain has to offer, so our recipes are written for 100% whole grain:
- Soft, lofty and never gritty
- Clear tips for success with fresh flour
- Kid-approved
Unsifted® Starter Kit
Everything you need to start in one box: the WonderMill® grain mill, our Basic and Dessert Blends, a getting-started guide and recipe cards.
Premium recipe cards
Professionally printed on premium cardstock with large font, step-by-step instructions, pro tips and variations. Each card tells you exactly how much grain to mill.
Free Recipe Box
Not ready for cards yet? Start with our free fresh flour recipes, each written for 100% whole grain.
Questions
Sifted vs. unsifted flour FAQ
What does sifting remove from flour?
Sifting separates the bran (the fiber-rich outer layer) and the germ (the nutrient-dense core) from the endosperm, the starchy center that becomes white flour. According to Harvard’s Nutrition Source, refining wheat strips away more than half of its B vitamins, 90 percent of the vitamin E, and virtually all of the fiber.
Is unsifted flour gritty?
It doesn’t have to be. Every Unsifted® recipe is written for 100% whole grain flour, with tips that keep breads, muffins and cookies soft, lofty and not gritty. Customers often describe their results as soft, light and fluffy.
Is whole wheat flour more nutritious than white flour?
Yes. The Whole Grains Council notes that without the bran and germ, about 25% of a grain’s protein is lost and at least seventeen key nutrients are greatly reduced. White flour is often enriched with a few vitamins and minerals, but other components of whole grains, such as phytochemicals, can’t be replaced, according to Harvard’s Nutrition Source.
Does fresh flour contain gluten?
Yes. Freshly milled wheat contains gluten. If you have celiac disease, a wheat allergy, or a gluten sensitivity, talk with your doctor first.
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