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

Khapli Wheat flour

CARBS

72g

PROTEINS

13g

FATS

Khapli wheat flour, though whole grain, is high in carbohydrates and may not be ideal for a low-carb diabetes management plan.

Quantity: 100g

Glycemic Index: 45

Glycemic Load: 32

Fiber: 10g

Key Nutrients: Magnesium, Zinc, Iron

Health Impact: High carbohydrate content can lead to significant blood sugar spikes, requiring careful management of insulin dosing and meal timing.

💉 Suggested Bolus

Pre-bolusing or using a dual-wave bolus may help manage post-meal glucose spikes.

🍽️ Best Paired With (Veg)

Avocado – High in healthy fats that can help to slow the absorption of carbohydrates.
Spinach – Low in carbs and high in fiber, helping to stabilize blood sugar levels.

🍽️ Best Paired With (Non Veg)

Grilled chicken – Provides protein that helps to moderate blood sugar levels without adding carbs.
Salmon – Rich in omega-3 fatty acids which can improve insulin sensitivity.

🥄 Smart Substitutes

Almond flour – Lower in carbs and has a higher fat content, which can help to moderate blood sugar spikes.
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 the body begins to digest the food.
30–60 min: Moderate rise in blood sugar, depending on portion size and preparation.
2–3 hr: Gradual decline in blood sugar as the high fiber content helps to slow digestion.

“Many in the low-carb diabetes community find that integrating high-fiber, low-carb flours like Khapli wheat into their diet helps manage glucose levels more effectively than traditional high-carb options.”
— BCDF community member

🧠 Lowering Impact Tip

Combine with high-fiber, high-protein foods to slow digestion and glucose absorption.

🤔 FAQs about Khapli Wheat flour

Is Khapli wheat flour okay for a keto diet?

Khapli wheat flour, while lower in carbs than regular wheat, still contains carbs and may not be suitable for a strict keto diet. Consider almond or coconut flour as alternatives.

How can I use Khapli wheat flour in baking?

Khapli wheat flour can be used in a reduced proportion mixed with other low-carb flours like almond or coconut to help maintain lower blood sugar levels while baking.

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