Wheat flour is an excellent source of complex carbohydrates. Other than gluten flour, all types of wheat flour derive at least 80 percent of their calories from carbohydrates. Depending on the flour type, the percent of calories from protein ranges from 9 to 15 percent, except from gluten, which has a 45 percent protein content. Calories from fat are never more than 5 percent.

• All-purpose flour is white flour milled from hard wheats or a blend of hard and soft wheats. It gives the best results for many kinds of products, including some yeast breads, quick breads, cakes, cookies, pastries and noodles. All-purpose flour is usually enriched and may be bleached or unbleached. Bleaching will not affect nutrient value. Different brands will vary in performance. Protein varies from 8 to 11 percent.
• Bread flour is white flour that is a blend of hard, high-protein wheats and has greater gluten strength and protein content than all-purpose flour. Unbleached and in some cases conditioned with ascorbic acid, bread flour is milled primarily for commercial bakers, but is available at most grocery stores. Protein varies from 12 to 14 percent.
• Whole wheat, stone-ground and graham flour can be used interchangeably; nutrient values differ minimally. Either grinding the whole-wheat kernel or recombining the white flour, germ and bran that have been separated during milling produces them. Their only differences may be in coarseness and protein content. Insoluble fiber content is higher than in white flours.

Flour should be stored in airtight containers in a cool, dry place (less than 60 percent humidity). All-purpose, bread and cake flour will keep for 6 months to a year at 70ýF and 2 years at 40ýF. Store away from foods with strong odors. Whole-wheat flour should be refrigerated or frozen, if possible. Before using refrigerated or frozen flour, allow it to warm to room temperature and inspect for rancidity and taste.

Enjoying more bread is a great way to help achieve a low-fat diet and satisfy hunger. Using low-fat spreads and toppings with bread, bagels, or crackers will help you eat the servings you need without gaining weight. Calories from carbohydrates are less likely to turn into body fat than calories from fat. Remember all calories are NOT created equal. One gram of carbohydrate equals four calories while one gram from fat equals nine calories.

Choose spreads wisely. Use less of the higher fat spreads. Compare the calories and fat in one teaspoon of:

• Butter contains 102 calories and 11 grams of fat
• Regular margarine contains 102 calories and 11 grams of fat
• Softspread margarine contains 77 calories and 8.6 grams of fat
• Cream cheese contains 52 calories and 5 grams of fat
• Reduced fat cream cheese contains 33 calories and 2.5 grams of fat
• Fat-free cream cheese contains 13 calories and 0 grams of fat
• Jelly contains 49 calories and 0 grams of fat

Photo courtesy of the Wheat Foods Council