Who doesn’t enjoy bread, muffins, biscuits, cookies, and scones? Something about these high-carb foods is oh-so-satisfying and tasty. Foods like this use wheat or refined flour. But as you may know, they have the greatest potential to increase your blood sugar.
It is pretty damaging for people with diabetes. In the case of diabetes, you, indeed, are what you eat. Also this is especially important when selecting the proper type of flour.
People with diabetes must choose flour that can be absorbed slowly. One should choose one high in fibre and low in carbs and calories. That can manage blood sugar levels.
You have a plentiful choice combined with the vast selection of “diabetes-friendly” flour! Thanks to certain alternative flours, you can still create and eat items like cookies and bread without experiencing a significant blood sugar surge. Diabetes is a chronic disease that you cannot cure. Therefore, consuming a good diet, exercising, and living a fit lifestyle are critical.
This article will discuss a few diabetic-friendly flours that may benefit diabetics’ overall health.
What Effect Do Flours Have on Diabetics?
Flours include a lot of carbs. Including more fibre in your diet is an excellent strategy to manage diabetes, so opt for flours with good amount of fibre.
According to one study, foods with fibre had a low glycemic index (GI). It is a value assigned to a particular food based on how quickly it raises your blood glucose levels after consumption.
Also, they contain less digestible carbohydrates. Therefore it takes longer for the body to digest. As a result, blood sugar levels rise more gradually.
High-fibre foods are also more satisfying because fibre absorbs water and expands in the stomach. As a result, it keeps you full for more extended periods. Therefore, it eliminates the need for frequent snacking and minimises your calorie intake.
Few flours are also an excellent source of protein. According to a study, proteins do not cause a significant jump in blood sugar levels after eating.
Hence protein-containing flours are advantageous to people with diabetes. In addition, flours are also high in vitamins, minerals, and other critical components. Therefore, it can assist your general health. But you must choose wisely if you have diabetes.
Diabetic Friendly Flour Options to Consider
Finding healthful low-carbohydrate dishes can be difficult if you have diabetes. One of the simplest and most successful methods to give dishes a diabetes-friendly touch is to modify them. Fortunately, various flour types are suitable for people with diabetes.
The following are some of the best flour options for people with diabetes:
Almond Flour
Almond flour is a gluten-free alternative to conventional flour in diabetic recipes. It is prepared from finely ground almonds. And for a good reason! It is low in carbohydrates and high in protein, fibre, and heart-healthy fats.
In addition, it has a low glycemic index. It means it releases sugar slowly into your blood to give a consistent energy source with no influence on blood sugar.
According to a study, almond flour includes a surprisingly high magnesium level. It is a mineral that performs hundreds of roles in your body, including managing blood sugar. In addition, it has a mild, nutty flavour.
It can be used in place of wheat flour in various dishes, including muffins, cookies, bread, and biscuits. It is gluten-free. Therefore, it may give dishes a thicker texture.
Chickpea Flour
Chickpea flour, often known as besan, is prepared by combining dry chickpeas or garbanzo beans. It has a deep nutty flavour that complements both sweet and savoury recipes.
It also has a naturally solid texture and strong binding characteristics, making it an excellent vegan and gluten-free wheat flour alternative.
Chickpea flour has a lot of protein, which helps with insulin sensitivity. It improves insulin use in your cells and hence lowers blood sugar levels. However, it has around half the carbs of white flour and may thus affect blood sugar differently. The glycemic index is around 35.
Soluble fibre is a type of fibre that dissolves in water to form a gel-like material, which slows digestion. As a result, it avoids a spike in blood sugar levels after ingestion. In general, you’ll need slightly less chickpea flour, around half the amount of ordinary flour replaced with chickpea flour.
Coconut Flour
Coconut flour is flour prepared from dried and powdered coconut meat. It has fewer carbohydrates and more fibre than ordinary flour, which can decrease sugar absorption in the bloodstream.
It also helps with blood sugar management. Also, research suggests that adding coconut flour to baked items lowers their glycemic index (GI). In addition, it has a mildly sweet flavour. One can use it to make cakes, cookies, muffins, brownies, and bread.
If you use coconut flour instead of wheat flour, keep in mind that it absorbs more liquid. As a result, it can give items a dry, grainy texture.
In addition, you will need roughly 1/4 cup of coconut flour for every cup of ordinary flour. Therefore, you should increase the total amount of liquid by the same amount of coconut flour.
Amaranth Flour
Amaranth is a non-gluten grain that is also high in protein. According to a study, amaranth flour’s anti-diabetic and antioxidative properties help keep blood sugar levels in check. In addition, it is high in fibre.
Therefore, it is a significant ingredient in diabetes diets because it helps maintain blood sugar levels. In addition, it contains minerals, vitamins, and lipids that are healthy for this condition.
Oat Flour
Oat is one of the most beneficial ingredients to include in a diabetic diet since it combines health and flavour. Simply mixing rolled oats in a blender yields oat flour.
It has a mild, nutty flavour and can help soften baked goods while giving them a chewy, distinctive texture. In addition, it can substitute white flour in most recipes, including cookies, bread, muffins, and pancakes.
Oat flour is a rich source of fibre and protein. It includes beta-glucan, a type of fibre found in studies to lower blood sugar levels in people with diabetes.
When replacing oat flour with ordinary flour, you may need to use slightly more oat flour, roughly 1⅓ cups of oat flour for each cup of regular flour.
Soy Flour
This flour is gluten free, High in protein and other beneficial nutrients.. easy to incorporate in different Indian recipes, pancakes, biscuits, and muffins.
The HealthifyMe Note
When it comes to flour, there are many diabetes-friendly flour alternatives that you may easily substitute in your favourite recipes. Flour may be an alternative if it is high in fibre, easily digestible, and has a low carbohydrate level. In addition, the higher the protein level, the better the blood sugar management will be than just carbohydrates alone. Almond flour, coconut flour, oat flour, and other forms are suitable for people with diabetes. Look for flour variants low in carbs and high in fibre, protein, or heart-healthy fats.
Which Flour Should Diabetics Avoid
Flour is not hazardous for diabetes. But blood sugar levels may increase if you use high-glycemic flour, such as refined flour. These flours are heavy in carbs but lacking in fibre, protein, and heart-healthy lipids. As a result, they may produce blood sugar spikes and crashes.
Here are a few flours you should use less frequently:
- All-purpose flour
- White rice flour
- Pastry flour
- Cake flour
- Corn flour
Conclusion
Regarding diabetes management, your food preferences play an important role. Choosing nutritious ingredients for your food, such as flour, is necessary for controlling your blood sugar levels.
Please use various low-GI flours in place of conventional flour to make healthful, nutritious, and enjoyable foods. Look for flours high in fibre, low in carbs, and high in heart-healthy fats and protein.
The easiest method to find out how flour affects your blood sugar is to test it frequently. Then, check before eating a new flour, which you can do with HealthifyPRO 2.0.
It is a cutting-edge technology solution that checks your blood sugar levels minute by minute. As a result, you can control your calories and receive personalised coaching in real-time.
HealthifyPro 2.0 has a continuous glucose metre, allowing users to check their blood sugar levels as needed throughout the day. Furthermore, the CGM monitors all blood sugar rises caused by diverse foods and offers more accurate data than older approaches, allowing you to live healthier lives.
Frequently Asked Questions (FAQs)
Q. What flour has the lowest glycemic index?
A. Almond flour is a gluten-free alternative to conventional flour prepared from finely ground almonds. It has a low glycemic index due to its low carbohydrate content and substantial protein, fibre, and heart-healthy fats.
Q. Is almond flour better than wheat flour for diabetics?
A. Almond flour contains fewer carbohydrates and sugars than wheat flour. Switching to almond flour can help persons with diabetes better regulate their blood sugar levels. This low-GI meal has a high nutritional profile so you can incorporate it into your diabetes-friendly diet. Making it a regular diet component will help you lower bad cholesterol and improve your insulin resistance.
Q. Is wheat flour OK for diabetics?
A. Whole wheat flour is a better choice than refined flour for people with diabetes since it is high in dietary fibre. As a result, it aids with blood sugar regulation. It also has a medium glycemic index, making it suitable for people with diabetes to consume in moderation.
The Research Resources
1. Mizelman E, Chilibeck PD, Hanifi A, Kaviani M, Brenna E, Zello GA. A Low-Glycemic Index, High-Fiber, Pulse-Based Diet Improves Lipid Profile but Does Not Affect Performance in Soccer Players. Nutrients. 2020 May 6;12(5):1324. doi: 10.3390/nu12051324. PMID: 32384719; PMCID: PMC7284748.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7284748/
2. Yang J, Park HJ, Hwang W, Kim TH, Kim H, Oh J, Cho MS. Changes in the glucose and insulin responses according to high-protein snacks for diabetic patients. Nutr Res Pract. 2021 Feb;15(1):54-65. doi: 10.4162/nrp.2021.15.1.54. Epub 2020 Oct 12. PMID: 33542792; PMCID: PMC7838472.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7838472/
3. Gröber U, Schmidt J, Kisters K. Magnesium in Prevention and Therapy. Nutrients. 2015 Sep 23;7(9):8199-226. doi: 10.3390/nu7095388. PMID: 26404370; PMCID: PMC4586582.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4586582/
4. Trinidad TP, Valdez DH, Loyola AS, Mallillin AC, Askali FC, Castillo JC, Masa DB. Glycaemic index of different coconut (Cocos nucifera)-flour products in normal and diabetic subjects. Br J Nutr. 2003 Sep;90(3):551-6. doi: 10.1079/bjn2003944. PMID: 13129460.
https://pubmed.ncbi.nlm.nih.gov/13129460/
5. Francelino Andrade E, Vieira Lobato R, Vasques Araújo T, Gilberto Zangerônimo M, Vicente Sousa R, José Pereira L. Effect of beta-glucans in the control of blood glucose levels of diabetic patients: a systematic review. Nutr Hosp. 2014 Jan 1;31(1):170-7. doi: 10.3305/nh.2015.31.1.7597. PMID: 25561108.
https://pubmed.ncbi.nlm.nih.gov/25561108/
