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Sorghum flour
CARBS
72.6g
PROTEINS
10.4g
FATS
3.3g
Quantity: 100g
Glycemic Index: 70
Glycemic Load: 50.2
Fiber: 6.3g
Key Nutrients: Magnesium, phosphorus, copper, manganese
Health Impact: High in carbs and has a moderate glycemic index, which can lead to significant blood sugar spikes if consumed in large quantities.
💉 Suggested Bolus
Pre-bolus by 15-20 minutes before consuming to manage post-meal spikes.
🍽️ Best Paired With (Veg)
- Avocado – Healthy fats in avocado can help slow the absorption of carbohydrates.
- Chia seeds – High in fiber and protein, chia seeds can help stabilize blood sugar levels.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – Protein helps moderate blood sugar spikes and increases satiety.
- Salmon – Rich in omega-3 fatty acids, which can improve insulin sensitivity.
🥄 Smart Substitutes
- Almond flour – Lower in carbohydrates and higher in fat, which can help maintain more stable blood glucose levels.
- 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 and heart health.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as sorghum flour is absorbed more slowly than refined flours.
- 30–60 min: Gradual rise in blood sugar, depending on the amount consumed and what it's combined with.
- 2–3 hr: Blood sugar levels begin to stabilize, especially if paired with protein or healthy fats.
— BCDF community member
🧠 Lowering Impact Tip
Combine with high-fiber or high-protein foods to slow glucose absorption.
🤔 FAQs about Sorghum flour
Is sorghum flour okay for a keto diet?
Sorghum flour, while lower in carbs than wheat flour, still contains carbs. It should be used sparingly in a keto diet, depending on individual carb limits.
Can sorghum flour replace wheat flour in all recipes?
Sorghum flour can replace wheat flour in most recipes, especially in gluten-free baking, but adjustments in liquid ratios may be necessary due to its different absorption rates.
Download the Full Metabolic Intelligence Report (PDF)
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