Per 100 Grams — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/flour

Flour

CARBS

76g

PROTEINS

10g

FATS

Flour, particularly white flour, is high in carbohydrates and has a significant impact on blood sugar levels, making it less advisable for individuals managing diabetes through a low-carb diet.

Quantity: 100g

Glycemic Index: 69

Glycemic Load: 52

Fiber: 3g

Key Nutrients: Iron, B vitamins

Health Impact: High carbohydrate content and a high glycemic index can lead to rapid increases in blood sugar and require significant insulin management.

💉 Suggested Bolus

If consumed, consider using a dual-wave or extended bolus to manage the delayed blood sugar rise from high-carb meals.

🍽️ Best Paired With (Veg)

Zucchini noodles – Low in carbohydrates and pairs well with sauces thickened with low-carb flours.
Cauliflower rice – Excellent substitute for rice, low in carbs, and works well with dishes using low-carb flours.

🍽️ Best Paired With (Non Veg)

Grilled chicken – High in protein, complements meals prepared with low-carb flours without adding carbs.
Beef stir-fry – Lean protein source that pairs well with vegetable-based dishes using low-carb flour alternatives.

🥄 Smart Substitutes

Almond flour – Lower in carbs and has a higher protein content, helping to minimize blood sugar spikes.
Coconut flour – High in fiber and low in carbohydrates, aiding in slower glucose absorption.
Flaxseed meal – Rich in omega-3 fatty acids and fiber, supporting blood sugar control.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as low-carb flours do not rapidly increase blood glucose levels.
30–60 min: Gradual, minor increases in blood sugar may occur depending on individual metabolic response.
2–3 hr: Stable blood sugar levels due to the slow digestion of high-fiber, low-carb substitutes.

“Many in the low-carb community find that substituting traditional flour with alternatives like almond or coconut flour not only helps manage blood sugar levels but also enhances the nutritional profile of meals.”
— BCDF community member

🧠 Lowering Impact Tip

Substitute with low-carb flour alternatives like almond flour or coconut flour.

🤔 FAQs about Flour

Can I use almond flour in all recipes that call for regular flour?

Almond flour can replace wheat flour in most recipes, but adjustments in liquid content may be necessary due to its higher absorbency.

Is coconut flour suitable for baking?

Yes, coconut flour is suitable for baking, but it absorbs more moisture than other flours, so increase the liquid ingredients in your recipes.

Have a question about Flour or any other topic related to diabetes?

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