Use These 5 Flours Instead of Wheat to Prevent Blood Sugar Spikes
The wheat is a part of many different traditional cuisines around the world. But, have you ever wondered what happens when you can’t eat this popular grain?
Here’s what you need to know – anyone following a gluten free or paleo diet knows that wheat isn’t easy to replace in baked goods and that wheat-free products are often strange in texture or in taste.
Don’t worry, because it doesn’t have to be that way. And, you should also know that the success of wheat-free baking lies in the kind of flour you use.
If you’re trying to eat healthy probably your two main contenders for flour are coconut flour and almond flour. But have you heard about the tigernut, cassava, 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 you can add them to your usual diet:
1. Chestnut Flour
These nuts are lower in fat and starch, compared to the other nuts, but are super healthy. They’re similar to sweet potatoes, tums and plantain and the chestnut flour can be an excellent alternative to almond flour. But have in mind that chestnut flour has a strong nutty taste.
Just 100gr. of chestnut flour has 59% of the RDA for manganese, 25% vitamin B6, 43% vitamin C, 25% copper and 17% potassium.
2. Coconut Flour
Coconut flour is among the most popular flours, alongside almond flour, and is a very good choice if you want to keep your blood glucose level in check. The coconut meat is first pressed for milk and then it’s ground to make the coconut flour.
One study showed that this flour can help you lower your glucose levels and total cholesterol levels as well. It’s also abundant in fiber, even more so than almond flour.
It has a slightly sweet flavor so it’s perfect for your muffins, brownies and cakes, but you can also use it for pizza crust.
3. Almond Flour
Finally, we have almond flour, the most popular among the healthy types of flour. It’s made from ground almonds and it’s an excellent choice for waffles, cakes and muffins.
One study revealed that almonds are beneficial for regulating your blood glucose levels. This flour has a lower amount of carbs and a higher amount of protein, compared to coconut flour. However, mind the intake of almond flour because these nuts can increase your intake of omega 6 polyunsaturated acids.
4. Tigernut Flour
They may be called nuts but tigernuts are not really nuts, they’re root veggies. Tigernut flour has a nice flavor, unlike other gluten-free types which tend to have a strange aftertaste. TIgernuts can be consumed in a variety of ways, you can soak them overnight and use them in the morning, drink tigernut milk, eat them raw, or add tigernut flour to your baked goods. Regarding their nutritional profile, one ounce of tigernut contains 19gr. of carbs and 10gr. of fiber.
5. Cassava Flour
Cassava or Yuca, as some call it, is a root veggie just like tigernut. It’s widely used in Africa, Asia and Latin America as a staple of their diet. One study even showed that cassava can significantly lower diabetes-connected complications but further studies are needed on the subject to verify the findings.
You can use cassava flour just like regular wheat flour except in recipes that require the use of yeast. It’s very similar to wheat flour in texture and flavor, it’s neat, clean and smooth.