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Gram flour
CARBS
57g
PROTEINS
22g
FATS
6g
Quantity: 100g
Glycemic Index: 44
Glycemic Load: 25
Fiber: 11g
Key Nutrients: Fiber, protein, B vitamins
Health Impact: Gram flour has a moderate glycemic index but a high glycemic load per serving, which can lead to significant blood sugar spikes if consumed in typical portion sizes.
💉 Suggested Bolus
Consider pre-bolusing insulin or using a dual-wave bolus to manage the delayed glucose response from the fiber content.
🍽️ Best Paired With (Veg)
- Avocado – High in healthy fats that can help slow digestion and stabilize blood sugar levels.
- Leafy greens – Very low in carbs and high in fiber, helping to maintain steady blood glucose levels.
- Nuts – Provide healthy fats and proteins, aiding in satiety and blood sugar control.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – High in protein, which helps in managing hunger without affecting blood sugar levels.
- Fish – Rich in omega-3 fatty acids, beneficial for heart health and glycemic control.
- Eggs – Provide high-quality protein and fats for sustained energy and minimal impact on blood sugar.
🥄 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 – High 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 spike blood sugar rapidly.
- 30–60 min: Gradual, if any, increase in blood sugar due to high fiber and fat content.
- 2–3 hr: Stable blood sugar levels, with little to no significant spikes.
— BCDF community member
🧠 Lowering Impact Tip
Combine with high-fiber, low-carb vegetables and healthy fats to slow glucose absorption.
🤔 FAQs about Gram flour
Can I use gram flour in a low-carb diet?
Gram flour is higher in carbs compared to other alternatives like almond or coconut flour. It's best used sparingly if maintaining a strict low-carb diet.
What are the best ways to incorporate low-carb flours in cooking?
Use them in baking or as thickeners in sauces. They can also be used to make low-carb breads or pancakes.
How do low-carb flours affect blood sugar compared to traditional flours?
Low-carb flours such as almond or coconut flour have a minimal impact on blood sugar levels due to their low carbohydrate and high fiber content.
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