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.
5 flours that don’t lead to blood sugar spikes
1. Coconut flour
This flour consists of ground up coconut meat following a pressing process for coconut milk. When compared to almond flour, it is richer in fiber (10 grams coconut flour vs. 3 grams almond flour from a 1/4 cup), and it is much more absorbent.
In cooking, you will need little amounts of this flour, mixed with lots of moisture, in most cases, eggs. Furthermore, it is excellent at absorbing liquid since it is rich in inulin fiber. 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
Initially, you should be aware of the fact that tigernuts are actually a root vegetable. Moreover, the flour of tigernuts has a pleasant taste, but has no strange aftertaste as in some gluten-free flours and has a 1:1 replacement ratio to wheat flour.
Use tigernut milk as a dairy alternative, and whole, raw tigernuts, soaked overnight (in filtered water to soften them up), the flour is great for baked goods, as they have a semi-sweet taste.
One ounce of tigernuts contains 10 grams of fiber and 19 grams of carbohydrates. Furthermore, tigernuts can support the development of colon bacteria. Also, they are extremely rich in monounsaturated fats.
4. Cassava flour
Cassava is a veggie that is used in Latin America, Asia, and Africa for centuries. This root veggie is the basis of tapioca.
On the other hand, tapioca is a bleached starch obtained from the root of cassava. This ingredient is very popular among people who are baking without gluten because it has proven to be an excellent thickening agent. Cassava flour is based on whole roots and has fiber.
This flour is known for the powdery and relatively smooth and soft texture and the taste is neutral. People usually use the same amount of cassava flour as wheat flour in the recipes. The only exception are the recipes that include yeast.
Those dealing with latex allergy should stay away from cassava because it can trigger hypersensitivity.
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 fatty acids.
What kind of flour do you use? Is your favorite flour on this list?