Per 100 Grams — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/khaki-wheat-flour

Khaki Wheat flour

CARBS

72g

PROTEINS

13g

FATS

Khaki wheat flour is a type of whole wheat flour and contains a significant amount of carbohydrates, which may not be advisable for a low-carb diabetes management plan.

Quantity: 100g

Glycemic Index: 69

Glycemic Load: 45

Fiber: 11g

Key Nutrients: Fiber, B-vitamins, Iron

Health Impact: High in carbs which can cause significant blood sugar spikes and require careful management with insulin.

💉 Suggested Bolus

Pre-bolusing or using a dual-wave bolus may help manage the glucose rise after consuming this flour.

🍽️ Best Paired With (Veg)

Avocado – High in healthy fats that can help slow the absorption of carbohydrates.
Chia seeds – High in fiber and protein, helping to stabilize blood sugar levels after meals.

🍽️ Best Paired With (Non Veg)

Grilled chicken – Provides high-quality protein that helps balance blood sugar levels when consumed with meals.
Salmon – Rich in omega-3 fatty acids, which can improve insulin sensitivity and reduce inflammation.

🥄 Smart Substitutes

Almond flour – Lower in carbs and has a higher protein content, which can help manage blood sugar levels.
Coconut flour – Very low in carbs and high in fiber, aiding in slower glucose absorption.
Flaxseed meal – Rich in omega-3 fatty acids and fiber, supporting blood sugar control and heart health.

⏱ Blood Sugar Timeline

0–15 min: Little to no impact as the body begins to digest the food.
30–60 min: Slower rise in blood sugar due to the lower carb content and higher fiber of substitutes.
2–3 hr: More stable blood sugar levels, avoiding significant spikes typical with higher carb flours.

“Many in the low-carb community find that substituting traditional flours with alternatives like almond or coconut flour not only helps manage their blood sugar more effectively but also enhances their overall dietary satisfaction by allowing for more versatile meal planning.”
— BCDF community member

🧠 Lowering Impact Tip

Combine with high-fiber, low-carb foods and healthy fats to slow the absorption of glucose.

🤔 FAQs about Khaki Wheat flour

Can I use khaki wheat flour if I am on a strict low-carb diet?

Khaki wheat flour, while lower in carbs than traditional white flour, still contains a significant amount of carbohydrates. Consider using almond, coconut, or flaxseed meal as alternatives.

How do flour substitutes affect baking?

Low-carb flour substitutes like almond and coconut flour absorb more moisture and can result in a different texture. Adjustments in liquid ingredients and binding agents like eggs may be necessary.

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