December 29


The Best 5 Flours To Use Instead of Wheat to Prevent Blood Sugar Spikes

By Gabriela

December 29, 2017

If we are trying to eat healthy probably we have heard of the 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 of 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.

The coconut flour has slightly sweet flavor, and we can use it to make pizza crust, brownies, cakes, and muffins.

2. Chestnut Flour

Chestnuts are actually 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 actually nuts. Although the name might be deceiving, tigernuts is actually 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 the wheat flour.

We can consume soaked overnight tigernuts, tigernut milk, raw, whole tigernuts, or tigernut in baked goods. We should know that one ounce of tigernuts contains 10 g of fiber and around 19 g of carbs.

4. Chickpea Flour

Fiber, mainly soluble fiber, lowers the 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.

The chickpea flour comes with a form of complex carb by the name startch which the body can slowly digest. Moreover, over time it can use it for energy more beneficially in comparison to consuming refined carbs.

The refined flours might quickly increase the blood glucose levels and cause “dips and spikes” in energy. In contrast, the chickpea flour is lower-burning carb which doesn’t impact the blood sugar levels as substantially, meaning that it comes with the 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. The almond flour is higher in protein and lowers 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?


  • Gabriela

    Co-Founder & Editor-in-Chief of Diabetes Health Page, Fitness trainer and instructor has dedicated her career to educating and informing people for over 10 years. As one of the most passionate diabetes advocates, Gabi has worked tirelessly to ensure that those people receive the education and support they need to properly manage their diabetes and achieve their health, fitness and weight loss goals.

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