Sep 02 , 2022
Modifying recipes to meet your needs is one of the easiest and most effective ways to give dishes a diabetes-friendly twist. Doing so often requires you to swap out ingredients like white flour for low-carb alternatives. Fortunately, several flour options are suitable for people with diabetes.
Here are a few of the best organic flours options for people with diabetes, along with a few that you may want to limit or avoid.
- Almond flour: Almond flour is made from finely ground almonds and a great gluten-free alternative to regular flour. It’s low in carbs and high in protein, fiber, and heart-healthy fats, giving it a low glycemic index, which is a tool used to measure how much certain foods affect your blood sugar levels. It has a mild, nutty flavor and can be used in many recipes, including muffins, cookies, bread, and biscuits, in place of wheat flour.
- Coconut flour: Coconut flour is a type of flour made from coconut meat that has been dried and ground. Compared with regular flour, it’s lower in carbs and higher in fiber, which can slow the absorption of sugar in the bloodstream to support better blood sugar management. It has a slightly sweet flavor and can be used in a variety of recipes, including many cakes, cookies, muffins, brownies, and breads.
- Chickpea flour: Made from dried garbanzo beans that have been ground into a fine powder, chickpea flour is a common flour substitute for people with diabetes. This is due to its high protein content, which may help prevent insulin resistance, a condition that impairs your body’s ability to regulate blood sugar levels efficiently. It has a rich, nutty flavor that’s suitable for both sweet and savory recipes like fritters, flatbreads, pancakes, and cookies.
- Oat flour: Oat flour is a popular whole grain flour made by grinding rolled oats until they reach a powder-like consistency. Oat flour is not only a good source of fiber and protein but also contains beta glucan, a specific type of fiber that has been shown to decrease blood sugar levels in people with diabetes. Oat flour has a mild, nutty flavor and can help soften baked goods while giving them a chewy, unique texture.
- Spelt flour: Spelt flour is produced from spelt, a type of ancient grain that’s closely related to wheat. It’s especially rich in fiber, which can help stabilize blood sugar levels after meals. Spelt flour has a slightly sweet flavor and light texture that can be used in recipes without weighing down the final product.