Support Blue Circle Diabetes Foundation
Gramflour besan flour
CARBS
57g
PROTEINS
22g
FATS
6.7g
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 higher glycemic load, which can lead to significant blood sugar spikes in individuals with diabetes.
💉 Suggested Bolus
Consider a dual-wave or extended bolus if using an insulin pump, to manage the delayed glucose response.
🍽️ Best Paired With (Veg)
- Avocado – High in healthy fats that can help slow digestion and stabilize blood sugar levels.
- Spinach – Low in carbs and high in fiber, helping to maintain steady blood glucose levels.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – High in protein, which does not impact blood sugar levels and can increase satiety.
- Salmon – Rich in omega-3 fatty acids, which can improve insulin sensitivity.
🥄 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, beneficial for blood sugar control.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as low-carb flours do not spike blood glucose levels 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 no significant spikes or drops.
— BCDF community member
🧠 Lowering Impact Tip
Combine with high-fiber, low-carb ingredients and healthy fats to slow glucose absorption.
🤔 FAQs about Gramflour besan flour
Can I use gram flour besan in a low-carb diet?
Gram flour besan is relatively higher in carbs compared to other flour substitutes 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 and soups. They can also be used to make low-carb breads and other baked goods.
Support Blue Circle Diabetes Foundation
From the blog
Empowering the diabetes community with expert insights, support, and resources.