If we are trying to eat healthily probably we have heard of coconut and almond flour.
But have you heard about the tiger nut and chestnut flour? Well, all these flours are great since they don’t cause blood glucose spikes.
Read on, to find out more about these flours and how we can add them to our usual diet.
5 Flours That Don’t Lead to Blood Sugar Spikes
1. Coconut Flour
This flour is very popular, and it’s actually the rival of the almond flour. This flour is ground up from the meat of the coconut after the meat has been pressed for coconut milk.
According to one study, the coconut flour helped lower the total cholesterol and glucose levels. As a matter of fact, this flour is higher in fiber. This is in comparison to the almond flour.
Coconut flour has a slightly sweet flavor, and we can use it to make pizza crusts, brownies, cakes, and muffins.
2. Chestnut Flour
Chestnuts are tree nuts, but they are less fatty and starchier in comparison to other nuts.
Chestnuts are similar to yam, plantain, and sweet potatoes. This flour can serve as a suitable replacement for the almond flour. However, we should bear in mind that this flour has a nutty and strong taste.
Moreover, around 100 g of chestnut flour contains 25 percent of B6, 59 percent of manganese, 43 percent of vitamin C, 17 percent of potassium, and 25 percent of copper.
3. Tigernut Flour
The first thing we should learn is that tiger nuts are not nuts. Although the name might be deceiving, tiger nuts are a root vegetable.
This flour has a pleasing flavor, and it’s certainly not like other gluten-free flours which have a weird aftertaste. As a matter of fact, this flour comes with a 1:1 replacement ratio when it comes to wheat flour.
We can consume soaked overnight tiger nuts, tiger nut milk, raw, whole tiger nuts, or tiger nuts in baked goods. We should know that one ounce of tiger nuts contains 10 g of fiber and around 19 g of carbs.
4. Chickpea Flour
Fiber, mainly soluble fiber, lowers blood cholesterol levels and the absorption of glucose in the bloodstream. This is essential for people who have diabetes and for others with metabolic syndrome and blood glucose challenges.
Chickpea flour comes with a form of complex carb by the name starch which the body can slowly digest. Moreover, over time it can be used for energy more beneficially in comparison to consuming refined carbs.
The refined flour might quickly increase blood glucose levels and cause “dips and spikes” in energy. In contrast, chickpea flour is a lower-burning carb that doesn’t impact blood sugar levels as substantially, meaning that it comes with a lower glycemic load.
5. Almond Flour
The most popular flour is the almond flour. This flour is made from ground-up almonds. It’s perfect for any baked goods such as cakes, waffles, and muffins.
According to one study, the almonds are good for the blood glucose levels. Almond flour is higher in protein and lower in carbs.
This is in comparison to the coconut flour. But, you should watch the intake of this flour, since almonds might contribute to the dietary intake of omega-6 PUFAs.
What kind of flour do you use? Is your favorite flour on this list?
