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Refined wheat flour
CARBS
76g
PROTEINS
10g
FATS
1g
Quantity: 100g
Glycemic Index: 85
Glycemic Load: 65
Fiber: 2.7g
Key Nutrients: Iron, B vitamins
Health Impact: Refined wheat flour can cause significant blood sugar spikes due to its high glycemic index and load, leading to increased insulin demand and potentially slower digestion.
💉 Suggested Bolus
If consumed, consider pre-bolusing insulin to manage the rapid rise in blood sugar.
🍽️ Best Paired With (Veg)
- Avocado – High in healthy fats that can help slow the absorption of glucose into the bloodstream.
- 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 moderate blood sugar spikes and increases satiety.
- 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 nutrient profile, helping to manage blood sugar levels better.
- 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 digestion has not significantly progressed.
- 30–60 min: Moderate to high rise in blood sugar, depending on portion size and individual metabolic response.
- 2–3 hr: Blood sugar begins to stabilize, potentially leading to a drop, especially if insulin or medications are in use.
— BCDF community member
🧠 Lowering Impact Tip
Replace refined wheat flour with low-carb, high-fiber alternatives such as almond or coconut flour to reduce blood sugar impact.
🤔 FAQs about Refined wheat flour
Can I ever eat refined wheat flour if I am managing diabetes with a low-carb diet?
It's best to avoid refined wheat flour as it can cause quick and significant blood sugar spikes. Opt for low-carb substitutes that provide greater nutritional benefits and better blood sugar control.
How do I substitute refined wheat flour in recipes?
Use low-carb flours like almond, coconut, or flaxseed meal. You may need to adjust liquid ratios and add binding agents, as these flours have different properties than wheat flour.
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