Writing Samples

It’s European vacation season, and all over Instagram and TikTok, users are making claims that despite eating piles of pasta and baskets of baguettes, they actually feel healthier and in some cases, lose weight during their travels. Many with mild gluten sensitivities even go so far as to say that they can manage gluten-based dishes overseas that they can’t stomach (literally) in the United States. This, of course, begs the question, are European baked goods actually healthier than American baked goods? If so, what are Europeans doing right (besides walking more and eating smaller portion sizes) and how can we replicate it here in the United States?

First, let’s examine the differences between European and American flours.

A quick Google search revealed that European flours often use different wheat varieties than American flours. Common European wheat varieties include soft wheat (Triticum aestivum) and durum wheat (Triticum durum), while American flours are typically made from hard red wheat (Triticum aestivum,) according to Christina Meyer-Jax, assistant professor at Northwestern Health Sciences University.  So from the very base level, American and European breads, pastries and pastas are “just built different,” as they say on social media.

But what do these differences mean?

Turns out, a lot!  European flours tend to have lower protein content compared to American flours. European all-purpose flour, known as Type 550 or Type 00, typically has a protein content of around 9-11%. In contrast, American all-purpose flour has a protein content of around 10-12%. It may not seem like much of a difference, but the lower protein content of European flours yield softer, more tender baked goods. But American wheat is also higher in gluten, which lends credence to some of the claims on social media that European bread and pasta are more manageable for gluten-sensitive people.

But the differences aren’t limited just to wheat type. European flours often undergo different milling techniques compared to American flours, which also leads to a different texture. European mills traditionally use stone grinding or roller milling, which preserve more of the wheat's natural flavor and nutrients. American flours are typically milled using modern roller mills, which produce a more refined flour but may remove some of the wheat's bran and germ. Even whole-wheat American flour, because of the difference in wheat type, doesn’t have the same qualities that European flour does.

Finally, European flours generally have stricter labeling standards than American flours. European flour packaging often provides more detailed information about the flour type, protein content, extraction rate, and other specifications that can be helpful. For example, this allows bakers and consumers to know whether they’re eating an organic product or one slathered in glyphosate, the most common herbicide used around the globe (one that American produce is notoriously drenched in, and which has been linked to several health issues.) American flour packaging often just doesn’t give us that information.

So what do we do if we live in the United States and want to try European flour?

Here’s what I’ve done recently: For pasta, I’m lazy and don’t often make my own, so I’ve tried the Italian brand De Cecco, which is made with durum flour. As for flour, I’ve been ordering Francine Farine de Bio, an organic French flour that is particularly good for baguettes and I’ve had great results with it.

Recently, however, I've discovered Einkorn flour from Jovial, and I have to say I’m very impressed. It’s made specifically to be easier on people with gluten sensitivities, and it’s more widely available than Francine, and bakes similarly.

So if you don’t have a European vacation lined up but still want to form your own opinions as to the “American vs. European Wheat” debate, I highly suggest investing in some European flour and giving it a try. Who knows? You may find a new pantry staple that opens doors for your gluten-sensitive friends.

Note: gluten-sensitivity and celiac disease are different issues, and people with celiac should not consume any wheat-based foods, even in Europe, where celiac disease is also very much a thing.