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Ots flour
CARBS
65.7 g
PROTEINS
13.2 g
FATS
6.9 g
Quantity: 100 g
Glycemic Index: 55
Glycemic Load: 36
Fiber: 10.1 g
Key Nutrients: Magnesium, Zinc, Phosphorus
Health Impact: High carbohydrate content can cause rapid increases in blood sugar and insulin response, which may not be ideal for managing diabetes.
💉 Suggested Bolus
Consider pre-bolusing or using a dual-wave bolus if using insulin to manage diabetes.
🍽️ Best Paired With (Veg)
- Avocado – High in healthy fats that help to slow the absorption of carbohydrates.
- Spinach – Low in carbs and high in fiber, which can help stabilize blood sugar levels.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – Provides high-quality protein that helps to balance meals and control blood sugar spikes.
- Salmon – Rich in omega-3 fatty acids, which can improve insulin sensitivity and reduce inflammation.
🥄 Smart Substitutes
- Almond flour – Lower in carbohydrates and has a higher protein content, which can help in managing blood sugar levels.
- Coconut flour – High in fiber and low in carbs, 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: Minimal impact as low-carb flours do not spike blood sugar levels rapidly.
- 30–60 min: Stable blood sugar due to slow digestion and absorption of nutrients.
- 2–3 hr: Continued stable blood sugar, preventing the typical high followed by a crash seen with high-carb meals.
— BCDF community member
🧠 Lowering Impact Tip
Combine with high-fiber and high-protein foods to slow digestion and glucose absorption.
🤔 FAQs about Ots flour
Can I use almond flour exactly like regular flour?
Almond flour can replace regular flour but may require additional binding agents like eggs due to its gluten-free nature.
Is coconut flour good for baking?
Yes, coconut flour is excellent for baking but absorbs more liquid than other flours, so liquid ratios in recipes need to be adjusted.
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