Baking is as much about creativity as it is about choosing the right ingredients. If you’re someone who loves experimenting in the kitchen, you’ve likely come across two staples that are often compared: whole wheat flour and all-purpose flour. You may have asked yourself: Which one is better for your baking needs? Can I swap one for the other without ruining my recipe? Are whole grain flours really a healthier option?
If you are wanting to make the switch to whole grains, but still want your baked goods to be delicious, then we will give you a full overview of each type of flour and how they will effect your baking. We will be focusing on how the different types of flour affect your baking as well as your overall nutrition.
What is the Difference Between Whole Wheat and All-Purpose Flour?
The basic difference between these two types of flour lies in their processing. All-purpose flour, bread flour, and whole wheat flours all begin as a wheat berry. This is the part of the wheat plant that is harvested by farmers. Whole wheat flour, especially milled yourself, contains EVERY part of the wheat berry. That includes the endosperm (the part with proteins and starch), the bran (the outer coating that provides all the fiber), and the germ (the part which contains the most nutrients).
Whole wheat flour, milled at home, is simply ground into a fine flour and it’s ready to be used in baked goods of all kinds. If we took the whole wheat flour that we just ground and sifted out the bran and the fiber, we’d be left with white flour. White flour is essentially all endosperm, all protein and starch. Depending on the kind of wheat we are using, that white flour might be all-purpose or even certain “stronger” flours like bread flour. Either way, the resulting white flour lacks many of the quality ingredients of the bran and the germ.
Why White?
The white flour we’re talking about has its place in the baking world, and as an owner of a bakery, I’m very thankful for it! It contributes things to baked goods that cannot be replicated by whole wheat flour. Obviously, wheat flour wins when it comes to nutrition, but there are times when all-purpose flour is necessary, or maybe just desirable to achieve a certain baking outcome. But why is that. Let’s dig in.
Think of it like this: whole wheat flour is a more complete flour. All-purpose flour, on the other hand, is like a stripped-down version, just one part of the whole wheat flour. But this doesn’t necessarily mean one is better than the other—it just depends on what you’re looking for in your baking. And sometimes, combining them both gives you the best end product!
A little bit of science
Whole wheat flour is made up of three components:
- Endosperm: This is the largest part of the wheat berry and contains mainly carbohydrates and protein. The protein in the endosperm will ultimately turn into gluten which is so important for good structure and “rise” in bread. All-purpose white flour is essentially all endosperm. So that’s why white flour creates fluffy, soft bread.
- Bran: This is the outer covering of the wheat berry, and contains the insoluble fiber (so good for the belly), B vitamins, and minerals.
- Germ: This is the part of the wheat berry that would ultimately grow into a wheat plant if planted in the earth and exposed to water and sunlight. It contains more B vitamins, vitamin E, minerals, and phytochemicals (phytochemicals have a bunch of health benefits!).
Obviously, having the entire wheat berry is optimal, when we think of health benefits. However, because whole wheat flour has less protein than all-purpose (after all, a lot of the flour is germ and bran, so the amount of endosperm, thus gluten potential, thus rise and fluffiness, is less) it can be a bit of a challenge to get the nice fluffy loaves of bread that you get when using only white flour. However, there are things we can do to combat this downfall.
What Baked Goods are best for Whole Grains?
This is a very subjective question. After all, we all have different tastes, different goals, and different families who want different things; but there are certain recipes that really make whole grains shine, and likewise, there are recipes that demand a more refined flour like all-purpose flour. For instance, soft loaf breads that include honey and oil work really well with whole grains. The sweetness of the honey and the contribution of oil allow for a flavorful, fluffy, tender loaf of bread, perfect for sandwiches in our everyday lives.
Quick breads like whole wheat zucchini bread or browned butter banana muffins also work really well with whole wheat flour. The inherent flavor of whole wheat combines well with the spices and added flavors of these delicious quick breads. The crumb remains tender and soft which is always a plus. Quick breads thrive on little gluten development. That is why that do so well with whole wheat flour.
Another good candidate for whole wheat flour is a pie crust or a biscuit. They both require less gluten development making whole wheat flour the perfect option.
Which is Better, All-Purpose Flour or Whole Wheat Flour?
When it comes to deciding which flour is “better,” it ultimately depends on your goals:
- For health-conscious bakers: Whole wheat flour is the clear winner due to its higher fiber content and nutritional value. It’s an excellent source of dietary fiber, B vitamins, and iron, and it can help you maintain healthy blood sugar levels.
- For texture and taste: This depends on what you’re baking, as well as the taste of the people you’re baking for. My family loves this recipe for whole wheat daily loaf bread. It turns out fluffy and soft with freshly milled whole wheat flour. However, when I make a white cake for a wedding or birthday, all-purpose flour is the clear winner for taste and texture. Again, this is all subjective, but that’s just been my family’s experience. Gladly, we don’t eat cake every day, so having it occasionally is a real treat, so I’m not as concerned that it be packed with nutrition. On the other hand, making a carrot cake with whole grain works because the nutty, hearty flavor from the whole wheat flour works well with the flavor profile of a carrot cake.
Can I Substitute Whole Wheat Flour for All-Purpose Flour in Pancakes?
Yes, you can substitute whole wheat flour in pancakes, but don’t be surprised if they come out a little heartier than your usual fluffy pancakes. Freshly milled flour also makes a superior homemade waffle. The first time I made waffles with fresh milled flour, I was so surprised how light and fluffy they were. My children loved them more than with all-purpose flour! What a win!
To maintain the lightness or just give your family time to adjust to whole wheat, you can adjust the recipe by adding a little more liquid or using a combination of both flours. Start with 50% whole wheat and 50% white, then slowly increase the amount of freshly milled flour each time you make pancakes. My family truly prefers whole wheat pancakes at this point, and I just feel so good about what they’re eating.
Does Whole Wheat Flour Make a Difference in Baking?
Absolutely! Whole wheat flour definitely impacts the texture and flavor of your baked goods. Remember, whole wheat flour has less protein overall than white flour because it also has the bran and the germ. White flour has all endosperm, so more protein, so more gluten. What does that mean? Because gluten forms the elastic matrix that gives bread its structure and allows for that beautiful rise in bread, the reduced amount of it in whole wheat flour can result in a less remarkable rise in your bread. We can combat that by adding a little bit of white flour (lots of endosperm, lots of gluten potential) or we could even add a little bit of a product called “vital wheat gluten.”
Adjust to your tastes
If you begin to bake with whole wheat flour, and you or your family feels like it’s just too “hearty,” you can always add a little bit of all-purpose flour to enhance the gluten potential and help your bread to be fluffier. You can do this by sifting out some of the bran from your freshly milled flour; or if you’re using store-bought whole-wheat flour, simply replace some of it with a little all-purpose or bread flour.
You could start with replacing 1/2 of the flour with white all-purpose or bread flour, and then decrease to 1/4, and so on, as your family adjusts to the new tastes and flavors. If you’re opposed to adding any white flour, add vital wheat gluten, which is basically a powder version of concentrated gluten. It’s perfect for giving your whole grain bread that boost in elasticity, and a better crumb. When I first started baking with whole wheat flour, many years ago, vital wheat gluten was not as available as it is today. But now, it’s fairly easy to find.
Patience is key
In addition to the lower gluten potential of whole wheat flour, the bran in whole wheat flour also affects the way your baked goods perform. For sure, the bran contributes wonderful fiber to your baked goods, which we want for our nutrition. However, it can also act like small shards when trying to develop gluten in bread. As we knead it, the little shards of bran act as knives, cutting the gluten strands and preventing them from creating the elastic structure we’re shooting for.
One way to combat this effect is by using time and stretch and folds to develop your dough. Stretch and folds are gentler than a mixer and may minimize the sharp effects of the bran. In addition, presoaking your whole wheat flour (the autolyse period) for about 30 minutes to an hour before proceeding with your recipe helps to soften the bran and lessen its effect on the gluten.
For recipes where a lighter texture is key (like angel food cake), whole wheat flour might not be the best choice. However, for hearty breads, muffins, and cookies, whole wheat flour is a great option to pack in extra nutrition.
How Do You Adjust When Baking with Whole Wheat Flour?
When baking with whole wheat flour, the most common adjustment is to increase the liquid/ wet ingredients in the recipe. Whole wheat flour absorbs more water because it contains the bran and the germ, which like to drink up water. I have seen so many different guidelines for how much to add that I generally recommend starting with the same amount asked for in your original recipe with white flour, then add as you assess the dough. If you want to add a little more to start, then begin with 5% more water and go from there. Most importantly, give it time to fully absorb the water, 30 minutes at least, before adding more.
Some bakers like to combine whole wheat flour with all-purpose flour to get the best of both worlds—adding a little fiber and nutrients while still maintaining the lighter texture of all-purpose flour. For example, you could use 50% whole wheat and 50% all-purpose flour for a great balance.
Why Use Whole Wheat Flour Instead of All-Purpose?
The primary reason to use whole wheat flour is its health benefits. It’s made from the entire wheat kernel, so it retains more of the natural nutrients, including fiber, vitamins, and minerals. This makes it a great choice if you want to bake more nutritious, filling items, especially for people looking to increase their intake of whole grains.
Additionally, the rich, nutty flavor of whole wheat flour can add a delightful depth to certain recipes, especially in breads, muffins, and pancakes. For me and my family, whole wheat daily loaf bread beats white bread hands down, both for flavor and texture. It just takes toast, PB&J, grilled cheese, and a plain ham sandwich to a new level. It is also delicious in Banana Bread, Chocolate Cake, and muffins.
What Is the Healthiest Flour to Use?
If you’re looking to maximize the health benefits in your baking, whole wheat flour is generally the healthiest option. It’s higher in fiber, which supports digestion and can help stabilize blood sugar levels. In addition, the germ contributes so many vitamins, minerals, and phytochemicals (think antioxidants and cholesterol reducing compounds). However, if you have celiac disease, an illness caused by an immune reaction to gluten, then obviously, any of the flours made from wheat–all-purpose, bread, whole wheat, barley, rye–should be avoided.
What Is Whole Wheat Flour Best Used For?
Whole wheat flour is incredibly versatile and is used in many baked goods, including:
- Yeast Breads: Especially daily loaf bread which benefits from the flavor and hearty texture of whole wheat.
- Muffins and pancakes: Whole wheat flour adds extra fiber and a pleasant nutty taste.
- Cookies: For a more filling, chewy cookie texture, whole wheat flour works wonders.
- Pizza dough and other savory recipes: The heartier texture pairs well with hearty toppings.
- Quick breads: The need for gluten is low in quick breads because they rely on leaveners like baking powder and baking soda, so they are a perfect candidate for whole wheat.
For best results, experiment with recipes where the robust flavor and texture of whole wheat flour can shine!
What is All-Purpose Flour Best Used For?
All-purpose flour has many jobs in the world of baking, and we don’t want to forget that it has its contributions as well!
- Cakes: White wedding cake and angel food cake are obvious candidates for all-purpose flour. The beauty and appeal of these cakes lies in their lightness, and we don’t want to spoil that!
- Croissants and Danishes: Laminated pastry is possible with whole wheat. As a bakery owner, I just feel that this special bakery treat should be light and airy. Best achieved with all-purpose or bread flour.
- Brioche: Think Christmas morning cinnamon rolls! These can be done with whole wheat. But for Christmas morning, my family just wants the classic all white flour cinnamon rolls:)
Are There Any Disadvantages to Whole Wheat Flour?
While whole wheat flour offers health benefits, it does have some downsides:
- Coarser texture: Whole wheat flour can make some baked goods denser and grainier, which some people may not enjoy. Experimenting with different recipes is necessary to discover which recipes shine with whole wheat and which do not.
- Shorter shelf life: Whole wheat flour contains the germ of the wheat kernel. This means it has a higher oil content and can spoil more quickly.
- Taste: Not everyone loves the nutty flavor that whole wheat flour imparts, especially in delicate recipes like cakes or pastries. Starting slowly by adding a little more wheat flour each time you bake may allow for your family to adjust their palates and learn to love it.
Why Is All-Purpose Flour Not Healthy?
All-purpose flour is less healthy because it is more processed and stripped of its nutrients. The refining process removes the bran and germ, leaving only the starchy endosperm. This results in a flour with lower fiber content and fewer vitamins and minerals compared to whole wheat flour. However, there are recipes where white flour is necessary, and optimal. Moderation in all things, right?
How Do I Mill My Own Flour?
We use a grain mill to mill our own whole grain flour at home. You take wheat berries and pour them into a flour mill and out comes fresh flour! Fresh milled flour has all the nutritional benefits of flour that are lost while sitting on the grocery store shelf. It also contains no additives to help preserve it. It is a great option if you enjoy whole grain baking.
You can also explore different varieties of wheat berries to fit your baking needs. For example, using soft white wheat berries can mimic a whole wheat pastry flour. Durum wheat is known to be good for pasta making. Hard white wheat is what I use the most and is very versatile. When you get into milling your own grains it can be fun to experiment with all different types of wheat.
Conclusion
Choosing between ww flour and ap flour depends largely on your baking goals. If you’re after a nutritious option with a richer, heartier flavor, whole wheat flour is your friend. But if you’re looking to bake something light and airy, all-purpose flour will do the trick.
So, next time you’re standing in the baking aisle, you’ll know exactly what to pick for your project—whether you’re making a loaf of whole wheat bread or a batch of fluffy pancakes!
Feel inspired to experiment with whole wheat flour? It truly takes experimenting and trying again when recipes fail, to really learn how to work with whole grains. Grab a bag, start baking, and let me know how it turns out. Happy baking!
Our Favorite Recipe with Whole Wheat
