If you are trying to eat healthy probably, you have heard of the coconut 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.
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 you 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, you 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 you should learn is that tigernuts 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 1:1 replacement ratio when it comes to the wheat flour.
You can consume soaked overnight tigernuts, tigernut milk, raw, whole tigernuts, or tigernut in baked goods. You should know that one ounce of tigernuts contains 10 g of fiber and around 19 g of carbs.
4. Cassava Flour
Cassava also is known by the name Yuca is actually a root vegetable. This root vegetable is a staple food for around half a billion people across Latin America, Africa, and Asia.
According to one study, the cassava might help regulate diabetes complications, however, there is need for more research on this topic.
If you haven’t heard of the cassava flour, the name tapioca flour might ring a bell. The tapioca flour comes from the same plant. Usually, this flour is used for the tapioca pudding.
In fact, the tapioca flour is extracted and bleached starch of the cassava root. On the other hand, the cassava flour is actually the whole root that contains fiber: dried, peeled and ground.
Traditionally the cassava is used for the same things as the wheat flour, except for recipes which are based on yeast.
Furthermore, you should know that this flour is known to have a similar texture to the wheat flour and a neutral, smooth and clean flavor.
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?