Low-index flours glycemic: flours for diabetics and for sportsmen who pay attention to the glycemic index. Glycemic index table of flours.
L'glycemic index indicates the rate at which blood sugar increases following the intake of a food. This parameter is only useful for comparing foods but not for determining the amount of food to be consumed based on theglycemic index. The reason? The glycemic index does not refer to 100 grams of product as we are used to with calories or nutritional values but refers to an indefinite amount of food that contains 50 g of carbohydrates.
The glycemic index of a food indicates the speed at which blood sugar increases following the intake of a quantity of the food containing 50 g of carbohydrates.
Basically, every time you take 50 grams of carbohydrates with theflours, based on the type of flour we will have a different amount of flour and a different glycemic index.
Indie glycemic flour type 0
When it comes to nutrition, regardless of the presence of diseases such asdiabetesor obesity, there is a rule that should apply to everyone: try to increase the consumption of fiber and reduce the intake of sugars and salts.
There flour type 0 it has a high glycemic index as it is mainly composed of simple carbohydrates.
The fault lies not with the flour itself, but with the variety of wheat used. There are some varieties of flours (ancient flours) which, although defined as 0, have a lower glycemic index. For all information, I invite you to read the articleHow to make flour at home.
Glycemic index of white flour: 85
Low glycemic index flours
For proper glycemic control, pay attention to the so-calledalternative flours, even if they have alow glycemic indexcompared to white flour, they can have important values when we are in the presence ofdiabetes. Speak aboutflours for diabetics, in fact, it's not easy at all.
Even in the preparation of dishes, it is always necessary to dose well the flour, in relation to the other ingredients and in proportion to your health condition and energy expenditure. All this to avoid a post-prandial glycemic excess.
A good solution to get the bestlow glycemic index flourlies in the blends. You can experiment with flour mixtures given by cereals and legumes.
For completeness, here are thelow glycemic index flours:
- Whole wheat flour
- Whole wheat flour from other cereals (rice, kamut, corn, oats, barley, buckwheat, quinoa, millet, amaranth, etc.)
- Legume flour (chickpeas, peas, broad beans, soybeans, beans, lentils)
- almond flour
- Hazelnut flour
- Carob pulp flour
To give examples, here is a brief table of the glycemic index of flours:
Whole grain kamut flour, 45
Wholemeal flour, 60
Semi-wholemeal flour, 65
Almond flour, 35
Chickpea flour, 22
Carob flour, 12
Rye flour, 40
Barley flour, 30 - 35
In the proposed group, theflour with the lowest glycemic indexis that of chickpeas. Of course, it is surpassed by carob flour which has a glycemic index of 15 but which, unlike chickpea flour, is difficult to use when not mixed with other flours: it has a very sweet taste. Rye flour has a higher glycemic index but can be used alone and has a flavor that makes it suitable for the production of bread, pizzas and focaccia. It is naturally rich in fiber.
Rye flour is a valid alternative to white flour, has a relatively low glycemic index and can be mixed with other cereal flours. On Amazon 3 kg of organic rye flour, divided into 6 packs, is offered at a price of 11.94 euros with free shipping costs. For all information on the product mentioned and on the average nutritional values, I refer you tothis Amazon page.
Carob flour, as stated, is sweeter. For all information on where to buy it and its use, I refer you to the article: carob flour.
Chickpea flour can be described as one flour for diabetics as, alone, it can be used for the preparation of pizzas and focaccias. For the recipe, I refer you to the page:pizza with chickpea flour. Omit the honey spoon!
Also pay attention to the toppings: for onelow glycemic index pizzanot only the flour counts but also the ingredients used to season it.
Green light to mushrooms, zucchini (15), tomato sauce (34), tofu, fennel and many other vegetables.