Low Carb Flour Alternatives for Diabetes

Controlling your intake of carbohydrate is the best way to optimize diabetes control. Eating a lot of carbs could make your level of blood sugar to spike, which will make it even more difficult for you to be able to manage your condition.


Foods made from wheat flours, like pasta, bread, cakes, cookies, muffins and pancakes are some of the sources of carbohydrates. Wheat flour ranges from 19-23g of net carbs in every ¼ cup. If you are diabetic, using flour that has less amount of carbohydrate in your recipes is highly recommended.  Here are some recommended low carbs wheat flour alternatives.

Coconut flour

Coconut flour is derived from the flesh of a coconut right after all of its fats have been extracted when coconut oil is being produced. It tends to have low content of carbs and is also known for its rich fiber content. The high fiber content plays a crucial role in reducing the overall net carbs count. When counting carbs in diabetes, always deduct the amount of fiber from the amount of carbs to derive the net carbs count. Although coconut flour has a relatively high carbs content at 19 g in ¼ cup, its high fiber content of 12 g significantly reduces its net carbs to 7 g. Coconut flour absorbs a lot of moisture and is best used when combined with other diabetes friendly flour.


Almond flour

Another low carbs wheat flour alternative is almond flour. You can purchase almond flour or prepare it by yourself. To do so, simply grind the almonds until you achieve a very fine consistency similar to flour. Almond meal contains only 2.3 g of net carbs in every ¼ cup. It is rich in vitamin E, healthy fats and contains proteins. The flour is recommended for making denser baked goods such as brownies, muffins, pancakes.

Walnut flour

In fact, you can grind any nut to make a flour or meal out of it. Another commonly used nut flour or meal is made from walnut. Walnuts are rich in Alpha-linolenic acid, which is an Omega 3 Fatty Acid that’s healthy for your heart. Walnut meal contains a mere 1.4 g of net carbs in every ¼ cup. Similar to almond and coconut flour, walnut flour is gluten free and hence do not raise as much. Adjust your recipes when necessary.

Brown Rice flour

Brown rice flour, derived from grounded brown rice, is the easiest to work with of all the mentioned wheat flour alternatives. Its texture is very similar to wheat flour and does not have a strong flavor making it an easy substitute for most baked goods recipes. The flour is rich in vitamin B iron and manganese and contain more fiber than wheat flour.

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