Download the Full Metabolic Intelligence Report (PDF)
buckwheat flour
CARBS
71.5 g
PROTEINS
13.25 g
FATS
3.4 g
Quantity: 100 g
Glycemic Index: 50
Glycemic Load: 35.75
Fiber: 10 g
Key Nutrients: Magnesium, phosphorus, copper, and dietary fiber
Health Impact: Buckwheat flour has a moderate glycemic index and load, which can cause moderate blood sugar spikes. It should be consumed carefully by those managing diabetes.
💉 Suggested Bolus
Consider pre-bolusing or splitting the insulin dose if used in a meal.
🍽️ Best Paired With (Veg)
- Chia seeds – High in fiber and omega-3 fatty acids, helping to slow digestion and stabilize blood sugar levels.
- Avocado – Rich in healthy fats that can help to slow the absorption of carbohydrates.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – Provides high-quality protein that helps to balance blood sugar levels when consumed with carbohydrates.
- Salmon – Rich in omega-3 fatty acids and protein, supporting blood sugar control and heart health.
🥄 Smart Substitutes
- Almond flour – Lower in carbs and higher in fat, which can help maintain stable blood sugar levels.
- Coconut flour – Very low in carbs and high in fiber, aiding in slower glucose absorption.
- Flaxseed meal – Low in carbohydrates and high in omega-3 fatty acids, beneficial for overall health.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as buckwheat flour has a moderate glycemic index.
- 30–60 min: Some increase in blood sugar could be observed, depending on portion size and individual response.
- 2–3 hr: Blood sugar levels should begin to stabilize, especially if combined with fiber and protein sources.
— BCDF community member
🧠 Lowering Impact Tip
Combine with high-fiber and high-protein foods to slow digestion and absorption of glucose.
🤔 FAQs about buckwheat flour
Is buckwheat flour suitable for a keto diet?
Buckwheat flour, while lower in carbs than traditional wheat flour, may still be too high in carbohydrates for a strict keto diet. Consider almond or coconut flour as alternatives.
Can buckwheat flour cause blood sugar spikes?
Buckwheat flour has a moderate glycemic index and can cause blood sugar spikes if consumed in large quantities without other macronutrients like protein or fat.
Download the Full Metabolic Intelligence Report (PDF)
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