15 Best Low Glycemic Flour Choices for People with Diabetes or Insulin Resistance
The market is full of low GI flour options convenient for diabetes or insulin resistance. You can use them in many different recipes and enjoy your favorite foods with peace of mind. This article will lead you through the importance of sticking with a low-glycemic diet, including the 15 best diabetes flour choices worth considering.
We all enjoy bread, muffins, cookies, pancakes. However, we should be aware of their high-carb properties that might not be the healthiest option, especially for someone who suffers from a chronic condition, such as diabetes.
Diabetes leads to excess blood sugar (glucose) levels. Since this condition cannot be cured, it is essential to maintain normal glucose levels and prevent various consequences resulting from uncontrolled blood sugar.
Alongside regular therapies and diabetes medications, you should stick to healthy lifestyle choices. Low-carb foods, an active lifestyle, stress management, and healthy sleeping habits are something you should always keep in mind.
What is the Best Flour for Diabetics?
When you’re looking for the best flour for diabetics, always look for whole-grain solutions since they don’t have a significant impact on your blood sugar levels. These flours are high in fiber, meaning that they won’t break down into smaller pieces of sugar in the gastrointestinal system. Besides, these flours have a lower glycemic index.
The process of grinding grain into flour changes the way our body responds to sugar. Processed flours tend to be high in carbohydrates, which is not convenient for people with diabetes.
Apart from whole-wheat flour, people with diabetes can find even healthier options on the market. Flours made from nuts, fruits, vegetables, or plants are usually lower in carbs while containing significant protein and fat levels.
What is Glycemic Index?
The glycemic index is a value we use to determine how much certain foods increase blood sugar levels. Foods are ranked on a scale of 1 to 100 and classified as low, medium, and high glycemic based on results.
- Low (<55)
- Medium (56 – 59)
- High (>70)
The lower the glycemic index of particular foods, the less it affects your glucose levels.
Let’s take a look at the 15 best low GI flour solutions you can use in bread, muffins, cookies, savory foods, and other meals you love.
1. Blue Diamond Almond Flour Low GI
Almond flour is a grain- and gluten-free ingredient that comes with significant health benefits. It is made by grinding blanched almonds into a fine flour you can use in different meals. It is characterized by its nutty flavor that works well in pancakes, scones, biscuits, homemade pasta, or bread.
Almond flour is an excellent source of omega-3 unsaturated fats, plant protein, magnesium, potassium, vitamin E, and other essential micronutrients suitable for diabetes and insulin resistance. In addition, it helps lower blood pressure and cholesterol while improving your brain health.
The almond flour glycemic index is less than 1.
2. Coconut Flour by Wholesome Yum
Who doesn’t like the enchanting smell of freshly ground coconut? Apart from being incredibly tasty, Coconut Flour is enriched with essential nutrients and vitamins vital for our health. This gluten-free powder contains a substantial amount of healthy fat, whose intake may reduce inflammation and support your metabolism.
Its slightly sweet flavor makes it a perfect choice for cookies, cakes, pancakes, bread, and other healthy and tasty baked goods. However, since it absorbs more liquid than regular, all-purpose flour, make sure you use it with eggs or other ingredients that will keep the dough soft and moist.
The coconut flour glycemic index is 51.
3. Chickpea (Garbanzo Bean) Flour
Legume flours are pretty versatile and convenient for cooking and baking. One such example is Chickpea Flour that has a mild, neutral taste that won’t overtake the dish’s flavor. It is an excellent gluten-free powder widely used in South Asian cuisine and dishes such as Indian pakora.
The good news about chickpea flour is that it is suitable for diabetes, insulin resistance, and healthy weight management. It is rich in protein and fiber, and it is a staple ingredient in a gluten-free diet. You can use it in chocolate chip cookies, muffins, pancakes, and a wide variety of savory dishes.
The chickpea flour glycemic index is 44.
4. Anthony’s Organic Oat Flour
Oat Flour is one of the most versatile low GI flour picks. It is a naturally gluten-free product you can use in different recipes and foods you want to enrich with fiber and other essential vitamins and minerals. Oat flour works perfectly in muffins, pancakes, pizza crusts, pies, and baked goods in general.
Due to its low cholesterol levels, oat flour is convenient for diabetes, insulin resistance, and weight loss. You can use it in many different meals and enjoy your favorite foods with peace of mind.
The oat flour glycemic index is 44.
5. Quinoa Flour by Naturevibe Botanicals
Quinoa Flour is made by grinding quinoa seeds into a delicate texture. It is easily adapted to meals and baking recipes, delivering a substantial dose of fiber, vitamins, and nutrients. It is one of the most commonly used powders in gluten-free baking, and many people often choose it as a thickening agent in soups, stews, smoothies, and shakes.
Quinoa flour has an earthy, nutty flavor, which delivers quite a unique taste to your dishes. It is a go-to choice for those who love to experiment with different ingredients and flavors, and it won’t affect your blood sugar levels.
The quinoa flour glycemic index is 53.
6. Spectrum Essentials Flaxseed Flour
Flaxseed flour is packed with healthy fats and essential nutrients and vitamins beneficial for our health. Its low GI makes it incredibly convenient for people with diabetes and allows you to bake tasty and moist cakes suitable for vegans and vegetarians.
You can use flaxseed flour to replace eggs in your baking and provide your cookies and muffins with moisture and delicate texture.
The flaxseed flour glycemic index is 0.
7. Oh! Nuts Walnut Flour Low GI
Walnut flour is a unique low GI flour you can use in bread, cake, biscuits, and other baked goods you love. It is loaded with fiber, manganese, copper, magnesium, iron, and about 27% protein.
It features a nutty taste that enhances basic flavors, providing richer texture and a more prominent aroma. Use it in oatmeal or porridge to boost your breakfast with essential micro and macronutrients.
Walnut flour glycemic index is 0.
8. Anthony’s Buckwheat Flour
Buckwheat flour is packed with fiber and vitamins essential for our overall health. Additionally, it has a lower glycemic index, which makes it an excellent solution for diabetes.
Buckwheat flour is high in protein, amino acids, and fiber, vital for a well-balanced diet. You can use it in baking instead of carb-containing flours and get fluffier and taster bread, cakes, or pies. Due to its smooth consistency, most people don’t use eggs with buckwheat flour.
The buckwheat flour glycemic index is 55.
9. Bobs Red Mill Corn Flour
Corn flour is loaded with fiber and nutrients essential to our health. Although it features a midrange GI, cornflour won’t cause blood sugar spikes if eaten moderately from time to time.
Corn flour shouldn’t be confused with cornmeal – while cornmeal tends to be harsher in structure, cornflour is ground finely. You can use it in many recipes and mix it with other gluten or gluten-free flours to get a more consistent texture.
The cornflour glycemic index is 70.
10. Arrowhead Mills Millet Flour
Millet flour is kosher, vegan, and gluten-free. It is a whole grain product, which means that it has conserved vital nutrients and fiber essential for our health. It has a naturally sweet taste, and you can use it in many baked goods to enhance their flavor and get a healthier version of cookies, cakes, bread, and pie crusts.
Still, eat millet flour occasionally and moderately.
The millet flour glycemic index is 71.
11. Hearthy Foods Pumpkin Flour
Those who don’t prefer nut flours, or are allergic to them, can benefit from healthy and delicious pumpkin flour. It is incredibly high in protein and vitamins, including vitamin E, copper, selenium, phosphorus, and thiamine.
You can use it in smoothies, cakes, muffins, pies, soups, and other foods you enjoy.
The pumpkin flour glycemic index is about 75, but it has a low glycemic load, meaning it won’t affect your blood sugar levels.
Flour for Diabetics: 4 Low GI Options with Gluten
A diabetic diet approves gluten-rich flours, but you should go for those with low glycemic index to prevent imbalances in blood sugar levels. Go for whole-grain flours since they have lower GI than processed ones, and they are often packed with protein and fiber, vital for establishing optimal well-being.
Here is the list of the 4 most convenient flours for diabetics:
1. Spelt Flour by organic Grains
Spelt is one of the most commonly consumed grains in different parts of the world. It is an incredibly nutritious and healthy grain that supports one’s vital health, which is why spelt flour tends to be a highly recommended ingredient in diets for people with diabetes.
Spelt flour is characterized by its sweet and nutty taste. Still, it works perfectly with other flours and ingredients, allowing you to bake the tastiest muffins, cookies, pancakes, and bread. It is exceptionally high in magnesium, vitamin B-6, and calcium.
The spelt flour glycemic index varies from 55 to 67.
2. Bob’s Red Mill Whole Wheat Flour
Whole wheat flour is a quite nutritious and much healthier choice than standard white wheat flour. It has a lower GI than other gluten flours, and it works perfectly with other ingredients, allowing you to bake the most delicious cakes and bread without worrying about your blood sugar levels.
Whole wheat flour has a high protein and dietary fiber content, which makes it suitable for maintaining a healthy weight.
The whole wheat flour glycemic index is 69.
3. Olive Nation Soy Flour
Soy flour is another protein-packed flour suitable for people with diabetes and those who want to lose weight. Soy flour contains substantial amounts of amino acids and fiber, crucial for our health. It is one of the most popular choices in low-carb baking, especially since it is pretty easy to incorporate into various dishes.
Although soy is naturally gluten-free, soy flour is not tested for gluten presence. Therefore, it may not be convenient for gluten intolerance, celiac disease, or a gluten-free diet in general. Still, its low glycemic index makes it suitable for people with diabetes.
The soy flour glycemic index is 25.
4. Herbaila Rye Flour
One of the most popular flours for diabetes is rye flour. It is excellent for maintaining a well-balanced diet and baking delicious artisan bread and similar recipes. It is characterized by a fresh, nutty flavor that provides your foods with a unique taste.
It is recommended to use the sourdough method for baking bread with rye flour because it can lower the flour GI.
The rye bread glycemic index goes from 56 to 69.
High GI Flour for Diabetics to Avoid
Not all grain- or gluten-free flours are convenient for people with diabetes. In addition, certain flours considered healthy may still have a high glycemic index, and it would be better to avoid them to maintain normal glucose levels.
These flours include:
- White wheat flour – 85 GI
- White rice flour – 72 GI.
What about tapioca flour? Is it safe for diabetes?
Tapioca flour glycemic index is 67, which belongs to a medium-level group. It is alright to eat it from time to time but try not to consume it every day.
What is the Best Bread for Diabetics?
Since white wheat bread might not be the best choice for diabetics, other options should be considered. If you’re buying bread for diabetics, make sure you read the product label and nutritional information before buying it. Also, avoid highly processed bread that may be loaded with carbs and even contain added sugar.
If you prefer fresh, homemade bread, check out farmer’s markets and local bakeries. Their products may contain fewer artificial ingredients and added sugar, which will preserve the bread’s fiber and protein content.
Where to Buy the Best Low Glycemic Flour?
Amazon offers a wide variety of low GI flours you can have at a great price. Apart from authentic customer reviews that help you make your final decision, Amazon provides fast delivery, free shipping, and endless possibilities for choosing what suits you the most.