Food & Diabetes Search
Search any food to understand its impact on your blood sugar — see carbs, protein, fat, fiber, glycemic index, and more.
https://www.bluecircle.foundation/food/whole-wheat-flour
Whole wheat flour
CARBS
72g
PROTEINS
13g
FATS
2g
Whole wheat flour, though containing fiber, is high in carbohydrates and can cause significant blood sugar spikes, making it less advisable for individuals managing diabetes with a low-carb diet.
Quantity: 100g
Glycemic Index: 69
Glycemic Load: 45
Fiber: 11g
Key Nutrients: Fiber, B vitamins, Iron
Health Impact: High carbohydrate content can lead to increased blood sugar levels and require significant insulin management. The digestion time is moderate, but the insulin response can be substantial due to the carb load.
💉 Suggested Bolus
Pre-bolusing or using a dual-wave bolus may help manage blood sugar rises after consuming meals containing whole wheat flour.
🍽️ Best Paired With (Veg)
- Avocado – High in healthy fats that can help slow carbohydrate absorption and stabilize blood sugar levels.
- Spinach – Low in carbs and high in fiber, helping to minimize blood sugar spikes.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – Provides protein that helps to slow digestion and stabilize blood sugar levels.
- Salmon – Rich in omega-3 fatty acids and protein, supporting overall health and glycemic control.
🥄 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 digestion and a more stable blood sugar level.
- Flaxseed meal – High in omega-3 fatty acids and fiber, supporting blood sugar control and overall health.
⏱ Blood Sugar Timeline
- 0–15 min: Little to no impact as digestion has not significantly progressed.
- 30–60 min: Moderate increase in blood sugar, depending on portion size and individual metabolic response.
- 2–3 hr: Blood sugar begins to stabilize as the high fiber content slows the release of glucose.
“Many in the low-carb community find that replacing traditional high-carb flours with nut or seed-based alternatives not only helps manage blood sugar levels but also enhances the nutritional profile of meals.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Combine with high-fiber, low-carb foods or use almond or coconut flour as alternatives for baking.
🤔 FAQs about Whole wheat flour
Can whole wheat flour be part of a low-carb diet?
Whole wheat flour is lower in carbs than white flour, but it is still relatively high in carbs. Consider lower-carb alternatives like almond or coconut flour for better blood sugar control.
How does fiber in whole wheat flour affect blood sugar?
Fiber in whole wheat flour can help slow the absorption of sugar, moderating blood sugar spikes, but the overall carb content still necessitates careful portion control.
Have a question about Whole wheat flour or any other topic related to diabetes?
Schedule a free session with one of our trained peer supporters who live with diabetes.
