Double Zero Flour
When I went to Italy this summer, one of my favorite experiences was taking a pasta-making class in Rome. I’d always thought flour was just… flour. It IS called “all-purpose” for a reason. You know—grab the bag of one-size-fits-all flour from the grocery store, make bread, pasta, muffins, batter, gravy, and call it a day. But in Italy, I learned about double zero flour (also called “00” flour or “doppio zero” in Italian), and honestly, it blew my mind!
What is 00 flour? 00 flour is super finely milled soft wheat (grana tenero), which is grown in regions of Emilia-Romagna, Lombardy, and Veneto. Italy has an official flour grading system, and 00 is the finest grade. I felt it for the first time in the cooking class and it was soften than baby powder. It was silky, fluffy, and light — nothing like the flour I’m used to when baking cookies at home. That fine grind is part of what makes pasta made with 00 flour so light and airy compared to the denser pasta we usually get in the U.S.
The chef explained that 00 flour in Italy is the go-to for fresh pasta, pizza dough, pastries and some cakes. 00 flour also has a lower gluten content than American all-purpose flour, which usually comes from milling a blend of hard and soft wheat, typically having 10-12% protein. All-purpose flour comes from wheat grown widely across Kansas, North Dakota, Montana and Oklahoma. It is usually refined, where the bran and germ are removed, and then bleached for that pretty white color.
In addition, we have dry pasta here in the U.S., which is made from semolina flour that is milled from durum wheat (Triticum durum), a really hard, high-protein, and high-gluten wheat variety, grown widely in North Dakota, Montana, and Canada. This makes the pasta taste firm and elastic so it holds its shape during cooking. This is the pasta I cook at home and has been my go-to dinner until I tried 00 pasta. Because 00 flour has lower gluten, this makes the pasta taste soft, tender and more delicate.
In terms of digestibility, the semolina pasta is more difficult to digest because of its higher gluten, while the 00 flour pasta becomes easier to digest and does not spike blood sugar levels as quickly. Plus, the 00 flour pasta is often made fresh with no preservatives, no bleaching, and no weird additives, while semolina pasta is dried and is shelf-stable for years!
| Flour Type | Origin | Wheat Source | Texture | Protein Content (%) | Gluten Level | Digestibility | Taste |
|---|---|---|---|---|---|---|---|
| 00 Flour (Doppio Zero) | Italy | Soft wheat (grano tenero) | Ultra-fine powder | 8–10% | Low | Light and easy on the stomach; digests quickly for most people | Silky, tender texture |
| 0 Flour | Italy | Soft wheat | Fine, slightly coarser than 00 | 10–12% | Medium | Moderately easy to digest; slightly denser than 00 | More structure than 00; still soft but chewier bite |
| 1–2 Flours | Italy | Soft wheat with more bran and germ | Coarser, rustic texture | 11–13% | Medium–High | Heavier to digest due to higher fiber and bran content | Earthier flavor content |
| All-Purpose Flour | U.S. & Canada | Blend of hard and soft wheat | Medium-fine | 10–12% | Medium | Moderately easy to digest; can feel heavier in large portions | Versatile but denser with heavier bite |
| Semolina Flour | Mediterranean, U.S., Canada | Durum wheat (hard wheat) | Coarse, golden-yellow | 12–15% | High | Heavier to digest due to high gluten; slower breakdown in stomach | Firm, chewy texture; nutty flavor; holds shape well |
Here’s the thing that really surprised me: everyone in Italy eats pasta. Like, everyone and all the time. At lunch and dinner, I saw locals eating generous portions and yet, I didn’t notice as many overweight people as I expected, considering the amount of carbs being consumed. It made me wonder if part of the reason is that the pasta is made with fresher, less processed ingredients like 00 flour, which your body can handle better. I probably ate pasta at least once a day in Italy for two weeks straight. When I ate it, it didn’t sit in my stomach like a heavy brick. It was soft, tender, and somehow “clean” tasting. By no means am I saying to eat more pasta, but it makes me wonder what is going on in our digestive system that makes the difference.
Another big difference? Taste. Pasta made with 00 flour tastes phenomenal. It’s more delicate, and melts in your mouth. Everyone cooks it al dente so the pasta doesn’t get mushy. Pasta in Italy should have a slight bite in the center, which tastes different than if your semolina pasta had a bite in the center (yuck!). In comparison, pasta made with all-purpose flour or semolina can feel heavier, chewier, and doesn’t have the same silkiness as 00 flour pasta.
Since coming back to the U.S., I’ve tried many 00 flours, looking for it at specialty grocery stores and on Amazon. It is definitly more pricey, but it is worth the extra effort. It’s proof that even the smallest changes—like the flour you choose—can have a big impact on both the flavor of your food and how your body feels and reacts afterward.
Double zero flour
Cooking class in Rome, Italy. I will rethink my flour from now on.