Nutrition
The most nutritious grain flours are the least processed. These are wholemeal or wholegrain options. This is because they haven’t had the germ removed and the germ is high in fibre and protein. Dietary fibre, protein and iron are three key nutrients to look for. Here’s some info that may help you choose.
Spelt flour is highest in protein and iron and is a good source of fibre. Rye is the highest in dietary fibre, which is good to keep you full and for gut health.
Protein, iron and fibre per 100g of flour
Spelt - 18.7g protein, 4.8mg iron, 7.4g fibre
Rye - 11.4g protein, 4mg iron, 17.3g fibre
Wholemeal wheat - 11.6g protein, 2.8mg iron, 8.8g fibre
Rice - 7.3g protein, 0.5mg iron, 2.2g fibre
Buckwheat - 12.8g protein, 3mg iron, 5g fibre
Sustainability
From a sustainability perspective, rye, millet (or sorghum) and oats have a lower environmental impact compared to rice flour and wheat (in most countries). Wheat grown in the wheatbelt in Australia uses 15% less resources than when it’s grown in other countries. But bear in mind, this is the impact at the farm. Things like processing, packaging and transport (food miles) add to the overall environmental impact of a food.
So, our recommendation is to go for a spelt, wholemeal wheat or rye flour that’s packaged in paper. If you can afford organic flour that’s an added bonus from a sustainability perspective.