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How to Convert to Whole Wheat Flour in Recipes

by
author image Sara Clement
Sara Clement has been a writer, editor and social-media expert since 2002. A regular contributor for publications such as "Exhale," "Reflections of a Butterfly" and "The Giggle Guide," she is currently writing a book about grief and loss and coauthoring a sequel to "Being Ourself." She holds a Bachelor of Arts in premedical science and psychology/education from the University of Montana.
How to Convert to Whole Wheat Flour in Recipes
Whole wheat bread has a golden brown appearance indicative of wheat germ's healthful presence. Photo Credit AlexPro9500/iStock/Getty Images

The Nutrition Almanac by author and nutritionist Lavon J. Dunne states that it is desirable to convert from white flour to whole wheat flour because whole wheat flour has 60 percent more fiber and vitamins than white flour. Whole wheat flour is also broken down more slowly by the digestive system, which reduces blood sugar destabilization. Converting to whole wheat flour may be most effective when implemented gradually due to differences in texture and taste that can take some getting used to. Once the rich, nutty flavor of whole wheat has become more familiar, you may find that it is preferable to the bland, pasty texture of white flour.

Step 1

Substitute whole wheat flour in baking recipes in 1/4 cup increments. As you grow accustomed to the hearty flavor of whole wheat, you can increase the amount of whole wheat flour until you have 100 percent whole wheat.

Step 2

Reduce the percentage of flour in baking recipes by 1/4 cup when using 100 percent whole wheat flour. Whole wheat flour is more dense than white flour, which will lead to a heavier texture, but that factor is remedied by the increased flavor you'll have.

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Step 3

Increase baking powder or baking soda by 1/4 tsp. when using whole wheat flour in baked goods.

Step 4

Substitute natural sweeteners, such as honey, molasses or agave nectar, which are highly compatible with the nutty flavors of whole wheat baking. You can use sugar as called for in recipes, but to increase healthful baking, choose unrefined sugar over bleached. According to The American Diabetes Association, using natural sweeteners may reduce or eliminate blood sugar spikes associated with refined, processed sugar.

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References

  • "The Nutrition Almanac"; Lavon J. Dunne; 2001
  • "How Baking Works: Exploring the Fundamentals of Baking Science";Paula I. Figoni; 2010
  • "Choose Your Foods: Exchange Lists for Diabetes"; American Diabetes Association; 2011
  • "Obesity Related Metabolic Disorders"; Wein, Sabate, Ikle, Kole and Kandee; 2003
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