• In the daily diet, flours represent an essential source of carbohydrates, being present in numerous dishes, from appetizers to desserts.
However, their variety – determined by the type of grain and the degree of refinement – significantly influences the glycemic index, a crucial aspect for people with hyperglycemia or diabetes. They should opt for variants that maintain a stable balance of blood sugar, avoiding dangerous fluctuations. The flours suitable for diabetics are those with a low glycemic index, which do not trigger excessive insulin secretion and, implicitly, do not drastically raise blood sugar levels.
What does glycemic index mean?
Glycemic index (GI) measures how quickly blood sugar levels rise after consuming a food. Unlike calorie counting, which is based on 100 grams of product, the GI is based on a serving containing 50 grams of carbohydrates. Thus, depending on the type of flour consumed, the impact on blood sugar can vary considerably – a vital detail for diabetes control.
When high-GI foods are consumed, the body responds by producing large amounts of insulin, the hormone responsible for lowering blood sugar and facilitating its absorption into cells. This process can lead to weight gain and increased risks of metabolic diseases, including type 2 diabetes. Foods are divided into three main categories: low (below 40), medium (between 40 and 50) and high (above 50). For diabetics, the priority is to choose options in the first category, which ensure optimal glycemic stability.
What are the flours with a low glycemic index?
Before going into the recommended options, it's worth mentioning that type 0 flour is the least suitable for those who are concerned about their blood sugar levels, due to its high content of simple carbohydrates and a high GI. However, the overall impact can be mitigated by combining flours or by associating them with ingredients that moderate blood sugar, such as legumes, olive oil, yogurt, or spices like cinnamon and turmeric.
Here is a selection of low GI flours, along with approximate index values, determined based on standardized measurements from clinical studies. It is important to note that the glycemic index can vary slightly depending on processing, variety, or testing method, and some rarer flours (such as carob) are not listed directly, but are estimated based on similar nutritional equivalents.
• Carob flour: IG ≈ 12;
• Chickpea flour: IG 28–44;
• Soybean flour: IG 15–25;
• Almond flour: GI ≈ 35;
• Barley flour: IG 25–35;
• Quinoa flour: IG 40-53;
• Rye flour: IG 40–55;
• Whole grain kamut flour: GI ≈ 45;
• Wholemeal spelt flour: IG 45–50;
• Whole wheat flour: GI 50–60 (compared to 70–85 GI for white)
These flours can be used in a variety of baked goods recipes, from bread and focaccia to cakes. For example, rye flour serves as an effective substitute for white flour, with a moderate GI and the ability to be mixed with flours from other grains. Similarly, chickpea flour is excellent for various preparations, especially since it can be used alone to obtain products such as pita bread, bread or pizza crust. Caution should also be extended when using these flours for toppings or garnishes – a low GI base can be compromised by sweet or processed ingredients, canceling out the initial benefits.
The benefits of low GI flours
Choosing flours with a low glycemic index not only helps manage type 2 diabetes and metabolic disorders, but also promotes balanced and nutritious nutrition. They help maintain stable blood sugar levels, essential for both those with specific conditions and overweight people who want to lose weight.
Unlike refined varieties, whole grains or alternatives take longer to digest, thus preventing sudden glycemic spikes that can tire the pancreas and slow down metabolism. Overall, integrating them into the diet supports a healthy lifestyle, reducing the risks associated with glycemic fluctuations.
Article written by Gabriela Dan, Editor-in-Chief Arta Albă
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