Download the Full Metabolic Intelligence Report (PDF)
Khaki Wheat flour
CARBS
72g
PROTEINS
13g
FATS
2g
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.
— 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.
Download the Full Metabolic Intelligence Report (PDF)
From the blog
Empowering the diabetes community with expert insights, support, and resources.