The Health Debate

Rice may still rule our plates, but flour is fast becoming the star of Bangladeshi kitchens. From bread and biscuits to rotis and parathas, flour-based meals have gone from occasional to everyday. Yet a simple choice hides in plain sight: do you reach for whole wheat (red/brown) flour or refined white flour? The answer matters more than you think.

What sets them apart

It all comes down to the milling process. Whole wheat flour uses the entire wheat kernel composed of bran, germ, and endosperm, keeping its fibre and nutrients intact. White flour, in contrast, strips away bran and germ, leaving behind a fluffy texture but little else in terms of nutrition.

Why whole wheat wins

Blood Sugar Balance: It's higher fibre and lower glycemic index slows sugar absorption. It is ideal for diabetics and anyone needing steady energy.

Weight & Digestion: Fibre keeps you fuller for longer and supports gut health.

Heart Benefits: Whole wheat helps reduce LDL cholesterol and carries antioxidants that may lower disease risk.

"Red whole grain wheat flour provides 10–12g of fibre per 100g, slightly more than white whole wheat and over three times more than refined flour. This fibre supports digestive health, enhances satiety, regulates blood sugar, and provides sustained energy thanks to its intact bran and germ."

— Dr. Nazma Shaheen, Professor at the Institute of Nutrition and Food Science, University of Dhaka

The cost of white flour

Refined flour offers lightness for pastries, but comes with downsides: sugar spikes, weight gain, poor digestion, nutrient gaps, and greater heart health risks. 

Nutritionist Nazma Shaheen adds that red wheat flour is rich in magnesium, potassium, B vitamins, iron, and antioxidants, nutrients otherwise stripped away from refined flour. These nutrients help lower LDL cholesterol and improve blood pressure, supporting overall cardiovascular health.

So, which should you choose?

Refined flour may have its place in cakes and pastries, but for daily staples, whole wheat flour is the clear winner. If giving up white entirely feels tough, start by mixing the two. Over time, your body and taste buds will thank you.