Per 100 Grams — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/high-fiber-flour

high-fiber flour

CARBS

Moderate

PROTEINS

Moderate

FATS

Low

High-fiber flour can be part of a diabetes management plan but should be used cautiously due to its carb content.

Quantity: 100 grams

Glycemic Index: Medium

Glycemic Load: Variable

Fiber: High

Key Nutrients: Fiber, B vitamins, minerals

Health Impact: Moderate carb content can affect blood sugar levels, but high fiber may help moderate insulin response and digestion.

💉 Suggested Bolus

Pre-bolus 15-20 minutes before mealtime to manage rise in blood sugar.

🍽️ Best Paired With (Veg)

Avocado – High in healthy fats that can help slow carbohydrate absorption.
Chia seeds – Adds extra fiber and omega-3s, supporting blood sugar management.

🍽️ Best Paired With (Non Veg)

Grilled chicken – Provides protein without carbs, aiding in fullness and blood sugar stability.
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 glucose 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 high-fiber flours do not cause rapid glucose spikes.
30–60 min: Slower digestion of fiber may lead to a gradual rise in blood sugar, if any.
2–3 hr: Stable blood sugar levels due to slow and reduced absorption of carbohydrates.

“Many in the low-carb community find that integrating high-fiber, low-carb flours into their diet helps manage post-meal blood sugar spikes more effectively than traditional high-carb options.”
— BCDF community member

🧠 Lowering Impact Tip

Combine with fat and protein sources to slow glucose absorption.

🤔 FAQs about high-fiber flour

Can high-fiber flour be used just like regular flour?

Yes, but adjustments in liquid ratios and cooking times may be necessary due to higher absorption rates of high-fiber flours.

Is high-fiber flour suitable for all types of baking?

High-fiber flours are versatile but may produce denser products; they are excellent for breads and pastries that benefit from a hearty texture.

Have a question about high-fiber flour or any other topic related to diabetes?

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