Both Have Less Fiber if Refined
Whether unbleached or bleached, any flour that’s refined will have much less fiber. That’s because refined grains are milled to take out the bran and germ of the wheat kernel, leaving only the endosperm — the starchy inner part. As a result, flour will have a nicer texture and extended shelf life, but significantly fewer nutrients, including fiber, B vitamins, and iron, according to the U.S. Department of Agriculture (USDA).
Some flour brands will add B vitamins and iron back into the recipe (aka enriched flour), but often not the fiber. So if you’re looking to add more fiber to your diet, try eating plenty of whole grains — whole wheat, oats, brown rice, and barley — in addition to enriched products, according to the USDA.
The Mayo Clinic says that fiber can help lower cholesterol levels, prevent constipation, fill you up with fewer calories, and help you live longer by reducing your risk of diseases like heart disease and cancer.
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