Health Benefits of Fresh Milled Flour: Why You Should Switch to This Nutritious Alternative

If you’re looking for a way to improve your diet and overall health, fresh milled flour is the answer you’ve been searching for. This has been an absolute game changer for my family and I and I am so excited to talk to you about the benefits!

Unlike commercially produced flour that can sit on shelves for months, fresh milled flour is made from whole grains that are ground just before use. This means that the flour retains all of its nutrients and flavor. and YES your flour can be healthy!!

I have recently taken a deep dive into fresh milled flour and I am not looking back! I have fallen in love with how simple it is to mill my own flour and how delicious it is. Plus, any world where bread is a nutrient-dense health food is where I want to be!

On a serious note: making the switch to fresh milled flour significantly helped my sons eczema. We’ve been fighting a battle with eczema for years and seen so many specialists and spent a fortune on every cream you can imagine. Healing his gut and then adding in nutrient-dense foods like fresh milled flour and beef liver were key.

One of the biggest benefits of fresh milled flour is that it contains more nutrients than commercially produced flour. When grains are processed into flour, many of the nutrients are lost (through oxidation and then the separating of the bran and oils). However, when you mill your own flour (or buy it fresh milled), you’re able to retain all of the nutrients found in the whole grain. This means that fresh milled flour is a great source of fiber, vitamins, and minerals that are essential for good health.

In addition to being more nutritious, fresh milled flour also has a better taste and texture than commercially produced flour. Because the flour is made from whole grains that are ground just before use, it has a fresher flavor and aroma.

The texture of fresh milled flour is coarser than commercial flour, which can make baked goods taste heartier and more satisfying. Leaving you fuller longer. No more empty carbs that leave you unsatisfied and hungry. Get ready for baked goods that are delicious, hearty, and nutrient-dense!

The Basics of Fresh Milled Flour

What Is Fresh Milled Flour?

Fresh milled flour is flour that has been ground from whole grains right before use. This type of flour is different from the all-purpose flour that you find in most grocery stores. All-purpose flour is made by milling grains and then sifting out the bran and germ, leaving only the endosperm (which is the gluten portion of the grain, meaning what you get from the store is ALL gluten instead of a balance of the bran, and germ). Fresh milled flour, on the other hand, retains all three parts of the grain: the bran, germ, and endosperm. This makes it more nutritious than all-purpose flour, as the bran and germ contain fiber, vitamins, and minerals.

The Milling Process

The milling process is what separates fresh milled flour from all-purpose flour. There are two main types of mills used to grind grains: stone mills and electric mills. Stone mills are the traditional way of milling grains. They use two large stones to grind the grains into flour. Electric mills, on the other hand, use a motor to power the grinding mechanism. You can purchase electric stone mills now as well! I use the Mock Mill and love it.

When grains are milled, they are first cleaned to remove any debris or impurities. Then they are ground into flour. The bran and germ are not removed from the flour, which is why fresh milled flour is more nutritious than all-purpose flour. However, the bran and germ also contain oils that can cause the flour to spoil more quickly. This is why fresh milled flour should be used within a few days of milling, or stored in the freezer for longer shelf life.

Oxidation and Nutrient Loss

Once grains are milled the outer layer is broken exposing the nutrient dense inside to air. This is called oxidation. Oxidation in flour occurs when it is exposed to air, causing the fats, vitamins, and minerals to degrade over time. Think of a freshly cut apple quickly turning brown, that’s oxidation.

Freshly milled flour retains its nutrients and when used and baked with shortly after milling all those nutrients are in your baked goods and then in you! Shelf-stable flour, such as store-bought white flour, undergoes refining processes that remove the nutrient-rich bran and germ to extend shelf life, resulting in a product that has already lost most of its original nutrients. Additionally, any remaining nutrients in shelf-stable flour continue to degrade over time due to ongoing oxidation. And consider how long it took for that flour to get to you. Where was it milled? How long did it take to ship and how long did it sit in the sore?

Oxidation of flour and nutrient loss over time

Time After Milling	Estimated Nutrient Loss (%)	Notes
Immediately	0%	Freshly milled, retains all original nutrients.
24 Hours	~40%	Significant loss of vitamins, particularly B vitamins (source).
2-3 Days	85-90%	Major nutrient degradation, especially vitamins (source).
1 Week	>90%	Continued loss, most vitamins and some minerals significantly reduced.

Notes:

• Initial Loss: The most significant nutrient loss occurs within the first few days after milling.
• Long-Term Storage: Over longer periods, the rate of nutrient loss slows, but the flour remains nutritionally depleted compared to freshly milled flour.
• Vitamins: Vitamins, especially B vitamins, are particularly susceptible to oxidation and degrade quickly.
• Minerals: Minerals degrade more slowly but can still be lost over time due to oxidation and other factors.

Storing flour in the freezer can slow the oxidation process as well. But, it still best to use your fresh flour as quickly as possible. At my house, we have no problem eating the results very quickly! I just took a batch of blackberry kamut muffins and I don’t think they will survive to breakfast tomorrow!

Nutritional Advantages

Fresh milled flour has several nutritional advantages over commercially processed flour. Here are some of the key benefits:

Enhanced Nutrient Content

Fresh milled flour is made from whole grains, which means it retains all the nutrients found in the grain. Commercially processed flour, on the other hand, is often stripped of many of its nutrients during processing. This means that fresh milled flour is more nutritious than commercially processed flour. Check out my chart below for the break down. It is amazing to me how much good stuff is in fresh flour!

I little side note: at my daughter’s last birthday I made her cake with fresh milled flour (and I sweetened with a little maple syrup), but I remember thinking, wow the cake is probably the most nutrient-dense food here! “hey kids eat the cake!”. I am still laughing about it! It makes me so happy to have fresh milled flour to give my kids.

Presence of Essential Vitamins and Minerals

Fresh milled flour is rich in essential vitamins and minerals such as vitamin E, magnesium, antioxidants, enzymes, iron, folate, zinc, vitamin B6, and manganese. These nutrients are essential for maintaining good health and preventing diseases.

Fiber and Health Benefits

Fresh milled flour is also a good source of fiber, which is essential for maintaining good digestive health. Fiber also helps regulate blood sugar levels and prevents the risk of developing type 2 diabetes. In addition, fiber helps reduce the risk of heart disease and stroke.

A note on fiber. Since shelf-stable flour is usually sifted (even whole wheat is sifted and then small amounts of the bran are added back in and how much is added is often not regulated). There is loads of fiber. Freshly milled flour will keep you regular…very regular! You are welcome in advance for your healthy bowels.

Nutrient Comparison between shelf stable and fresh milled flour

If you are like me, you like a good chart! You can see that there are significantly more nutrients in fresh milled flour. Now, this will vary depending on the type of flour, for example, I use ancient grains frequently and those have varying nutrient profiles. But, the point is, the nutrients don’t oxidize away in fresh milled flour. They are retained and ready for your body to absorb!

Nutrient	Fresh Milled Whole Grain Flour (Approximate)	Shelf Stable Refined Flour (Approximate)	Notes
Calories	340 kcal	360 kcal	Refined flour is more calorie-dense due to the removal of fiber.
Protein	13 g	10 g	Whole grains include the protein-rich germ.
Total Fat	2.5 g	1 g	The germ contains healthy fats that are removed in refined flour.
Carbohydrates	72 g	76 g	Similar carbohydrate content, but the type and quality differ.
Dietary Fiber	11 g	3 g	The bran provides a high fiber content in whole grains.
Sugars	0.3 g	0.3 g	Naturally occurring sugars; similar in both.
B Vitamins (B1, B2, B3, B5, B6, B9)	Higher in all B vitamins	Lower	Whole grains contain the B vitamin-rich germ and bran.
Vitamin E	0.8 mg	<0.1 mg	Found in the germ, which is removed in refined flour.
Calcium	34 mg	15 mg	Higher in whole grains due to the presence of the bran.
Iron	4 mg	2 mg	Higher in whole grains; refined flour is often enriched with iron.
Magnesium	138 mg	22 mg	Magnesium is predominantly found in the bran and germ.
Phosphorus	346 mg	108 mg	Phosphorus is higher in whole grains.
Potassium	405 mg	107 mg	Potassium levels are higher in whole grains.
Sodium	2 mg	1 mg	Sodium levels are naturally

Health Impacts

If you are looking for a healthier alternative to refined flour, fresh milled flour made from whole grains might be a great option for you. Not only does it have a unique taste and texture, but it also offers several health benefits that can improve your overall well-being.

Heart Health and Blood Pressure

According to various studies, consuming whole grains has been linked to a reduced risk of heart disease and high blood pressure. This is because whole grains contain fiber, bran, and germ, which are all beneficial for heart health. Fresh milled flour made from whole grains is a great source of these heart-healthy components.

Digestive System Support

Whole grains are also great for supporting digestive system health. The fiber in whole grains helps to regulate digestion and prevent constipation. Fresh milled flour made from whole grains contains more fiber than refined flour, making it a better option for digestive system support. As I said you will be VERY regular!

Weight Management and Diabetes

If you are looking to manage your weight or prevent diabetes, fresh milled flour made from whole grains might be a great option for you. Whole grains have a lower glycemic index than refined grains, meaning they have less of an impact on blood sugar levels. This can help prevent insulin resistance and reduce the risk of developing type 2 diabetes. Additionally, the fiber in whole grains can help you feel full for longer, making it easier to manage your weight.

Flavor, Texture, and Aroma

Fresh milled flour is a great way to improve the taste, texture, and aroma of your baked goods. Unlike store-bought flour that can sit on the shelf for months, fresh milled flour is made from grains that are ground just before use. This means that the oils in the grains are still fresh and have not had time to go rancid, resulting in a much better taste and aroma.

Taste Profile of Fresh Milled Flour

You will not be disappointed! It is not like the cardboard or glooey whole wheat stuff you are thinking of. Picture fluffy and hearty and full of flavor! Plus the different grains have different tastes keeping your baking interesting and flavorful! That’s one of the many reasons I love using ancient grains in my baking.

Think Einkorn pancakes, artesian spelt sourdough, or Khorasan muffins…so many possibilities!

Comparing Fresh Milled and Store-Bought Flour

If you’re looking to improve your overall health, switching to fresh milled flour may be a great place to start. Fresh milled flour is made by grinding whole grains into flour just before use, while store-bought flour is often made from grains that have been milled and stored for months or even years. Here’s a closer look at some of the key differences between fresh milled and store-bought flour.

Shelf Life and Freshness

One of the biggest differences between fresh milled and store-bought flour is the shelf life. Fresh milled flour has a much shorter shelf life than store-bought flour due to the fact that it contains all parts of the grain, including the germ and bran, which contain oils that can go rancid over time. Store-bought flour, on the other hand, often has a longer shelf life because it has been stripped of the germ and bran, which also removes many of the nutrients.

Additives and Preservatives

Another key difference between fresh milled and store-bought flour is the use of additives and preservatives. Many commercial flours, especially all-purpose and white flours, contain additives like potassium bromate to improve texture and increase shelf life. Fresh milled flour, on the other hand, is typically free of additives and preservatives, making it a healthier option.

Practical Aspects of Milling at Home

Milling your own flour at home is a great way to ensure freshness and optimal nutrition in your baked goods. Here are some practical aspects to consider when milling at home.

I go into a little more depth on how to mill at home here.

Choosing the Right Mill

When it comes to choosing a flour mill for home use, there are many options available. I have used the nutrimill, KOMO and mockmill. I currently have and use the mockmill. I love this mill!

Storing Your Fresh Milled Flour

Freshly milled flour is best used immediately, but if you have extra, it’s important to store it properly to maintain freshness. Store flour in an airtight container in the freezer if possible. The good news is grains in their whole form (prior to milling) are very stable and can last for long periods of time with out degrading at all.

Tips for Baking with Fresh Milled Flour

When baking with fresh milled flour, keep in mind that it may require some adjustments to your recipes. Freshly milled flour absorbs more liquid than store-bought flour, so you may need to increase the amount of liquid in your recipe. It also has a shorter shelf life, so it’s best to only mill what you need for each recipe.

Milling your own flour at home is easy and only adds a few minutes to your baking process. By choosing the right mill, storing your flour properly, and making adjustments to your recipes, you can enjoy the many benefits of fresh milled flour in your baking.