Which is the Best Atta for Diabetes? 12 Healthiest Options

Are you a diabetic looking forward to including all the healthy options? Do you want to be sure that your diet includes all safe nutrients starting from the very basics? Looking for a way to keep your diabetes under control from the root?

Well, we have some amazing solutions to assist you to work for your diabetic health.

4 Best Diets

We will tell you – which is the best Atta for diabetes, based on the Glycemic Index. Atta is a basic and a staple food item to be included in all our Indian or other diets. Altering this basic grain with safe and healthy options can be the most beneficial for your diabetic health.

Which is the best Atta for diabetes, based on the Glycemic index?

Which is the best Atta for diabetes

Here is a list of some amazingly healthy flours you can opt for. They are safe for diabetics and do not have any harmful impact on your blood sugars when consumed regularly.

 

Sl. No. Type of flour Glycemic Index
1. Almond Flour Less than 15
2. Walnut Four Less than 15
3. Flaxseed Flour Less than 15
4. Soy Flour 25
5. Oat grain Flour 44
6. Chickpea Flour 44
7. Coconut Flour 49
8. Barley Flour 53 to 66
9. Spelt Flour 55 to 67
10. Semolina Flour 59
11. Whole wheat Flour 69
12. Buckwheat Flour 71

In the above mentioned table, the Glycemic Index of different flours has also been stated. Glycemic Index of a food item is the measure of the effect its carbohydrates can have on one’s body.

Glycemic Index of a food assists in determining whether the food is safe for diabetic patients or not. It is differentiated into 3 major categories, they are

Category Range from 1 to 100
Low Glycemic Index 0 to 55
Medium Glycemic Index 56 to 69
High Glycemic Index 70 and above

The low Glycemic Index groups of foods are best for diabetic individuals for regular intake. They are safe to be consumed in any quantity.

Medium range foods should be had in moderated amounts. Regulated quantities of these can be safely included in your diabetic diet.

Food items that fall in the higher glycemic index category must be avoided by diabetic patients. They can have an unsafe impact on one’s blood sugar levels.

The list of healthy Atta varieties based on Glycemic Index helps you to make a better change in your diabetic diet. Flour is a basic ingredient and we all tend to rely on more common white flour. But this can be harmful and not so beneficial, let us find out why.

Why should you change to healthier Atta varieties, if you have diabetes? 

Our regular flour varieties that are commonly used may not be the best fit for diabetics. Refined Whiteflour, also known as all purpose flour is popularly used in households and bakeries. It has a higher glycemic index of over 70, which is unsafe for regular consumption.

It has a lot more carbohydrate and less fiber. Opting for other varieties helps in keeping the caloriecontent low and assists in managing the blood sugar levels.

Whole grains have a lot more nutritional element than when made into flours. They are even richer in fiber than finer flour versions of the same.

When the same grain is ground and processed to manufacture flour, the effect it has on the blood sugar level, changes. The carbohydrate in the flour is more than that in the original grain.

For instance – whole wheat grains have a Glycemic Index at around 30. This is a low category and does not have any ill effects to one’s diabetic health.

See also  Can Chromium Reverse Diabetes? Here are 10 Foods rich in Chromium

On the other hand, this same grain when converted into flour has a Glycemic Index of 69, which is more than double of its original GI.

The common all-purpose flour is a refined flour varietyRefined flours are stripped of the outer coarse layers that give it vitamins, minerals, and fibres. The grains inside are richer in carbs. 

Thus, common refined flours or Maida is not a very healthy choice for diabetics. Switching to healthier varieties that are low GI is more efficient for a diabetic diet.

Transitioning to healthier nut, plant based sources, or low carbohydrate grain flours can have benefited all over the health. They have higher nutrients and a lesser effect that can risk one’s existing diabetes.

Diabetics, Prediabetics, or healthwatchers, are anyway advised to take less of these unhealthy baked goods. On top of it, if these items can be replaced with better and healthier raw materials, it’s definitely a cherry on top!

12 Healthiest Atta varieties for Diabetes

The abovementioned list of – which is the best Atta varieties for diabetics, includes a lot of nut and seed flours. These sources of flour are generally lower in carbohydrate and higher in other nutrients such as – protein, fiber, minerals, etc.

Including healthier flours assist in reducing the overall GI of your meal. Cutting off on carbohydrates from flours means that you can add other items in your meals. You would not have to worry too much about it affecting your blood glucose.

Now let us look at advantages these flours have on the body and diabetic health.

Benefits of choosing better Atta for diabetes 

  1. Walnut Flour

Walnut Flour

  • They are made entirely of walnuts and are a pure source of nut flour.
  • Its GI is zero, i.e. it will not cause any spike in blood sugar.
  • It is also a vegan variety. It is gluten and grain free, and therefore, does not cause allergies or increase celiac issues.
  • It has fats and fiber that make the digestion slower and better.

You can buy it from here

4 Best Diets

 

Walnut Flour Nutrition
Serving size 100 g
Nutrient  Amount  Unit  DV
Calories 654  KCAL
Fat 65.21  G 84%
Protein 15.23  G 30%
Carbohydrate 13.71  G 5%
Calcium, Ca 98  MG 8%
Tocopherol, beta 0.15  MG
Tocopherol, gamma 20.83  MG
Vitamin E 0.7  MG 3%
Octadecadienoic acid 38.093  G
Octadecatrienoic acid 9.08  G
Tocopherol, delta 1.89  MG
Monounsaturated fatty acids 8.933  G
Polyunsaturated fatty acids 47.174  G
Choline 39.2  MG
Folate, DFE 98  UG 24%
Betaine 0.3  MG
Isoleucine 0.625  G 45%
Leucine 1.17  G 43%
Lysine 0.424  G 20%
Cystine 0.208  G
Valine 0.753  G 41%
Arginine 2.278  G
Histidine 0.391  G 56%
Aspartic acid 1.829  G
Serine 0.934  G
Folate, food 98  UG
Tryptophan 0.17  G 61%
Threonine 0.596  G 57%
Methionine 0.236  G
Phenylalanine 0.711  G
Tyrosine 0.406  G
Alanine 0.696  G
Glutamic acid 2.816  G
Glycine 0.816  G
Proline 0.706  G
Saturated fatty acids 6.126  G 31%
Betasitosterol 87  MG
Campesterol 5  MG
Sugars 2.61  G
Lutein + zeaxanthin 9  UG
Selenium, Se 4.9  UG 9%
Niacin 1.125  MG 7%
Vitamin K 2.7  UG 2%
Vitamin A, RAE 1  UG
Carotene, beta 12  UG
Vitamin A 20  IU 0%
Fiber 6.7  G 24%
Iron, Fe 2.91  MG 16%
Magnesium, Mg 158  MG 40%
Phosphorus, P 346  MG 49%
Sodium, Na 2  MG 0%
Copper, Cu 1.586  MG 176%
Manganese, Mn 3.414  MG 148%
Ash 1.78  G
Starch 0.06  G
Fructose 0.09  G
Lactose  G
Vitamin C 1.3  MG 1%
Thiamin 0.341  MG 28%
Riboflavin 0.15  MG 12%
Folate 98  UG
Hexadecanoic acid 4.404  G
Octadecanoic acid 1.659  G
Eicosanoic acid 0.063  G
Octadecenoic acid 8.799  G
Eicosenoic acid 0.134  G
Pantothenic acid 0.57  MG 11%
Vitamin B6 0.537  MG 41%
Potassium, K 441  MG 9%
Zinc, Zn 3.09  MG 28%
Sucrose 2.43  G
Glucose (dextrose) 0.08  G
Water 4.07  G
Tocopherol, alpha 0.7  MG
Phenylalanine + Tyrosine 1.117  G 64%
Methionine + Cysteine 0.236  G 22%
  1. Almond Flour

Almond Flour

 

  • It is high in protein and low in carbs.
  • The GI of almond flour is 0. It is an amazing resort for diabetics.
  • It is also gluten and grainfree.
  • The carbs are in forms of fiber that efficiently carry out digestion.
  • It is very versatile and can be used in many baked items.
See also  What is the Best Diabetic diet during Pregnancy for Indians?

 You can buy it from here

  1. Flaxseed Flour

Flaxseed Flour

  • It is very healthy for the heart and encourages good cholesterol.
  • It has many benefits on the digestive system, skin, hair, nails, etc.

You can buy it from here

  1. Soy Flour

Soy Flour

  • It has proteins, which benefit the muscles.
  • It also consists of rich fibers and vitamins.
  • ½ cup of this flour has only 16 carbohydrates. It does not have any extreme effect on the blood sugar levels.

You can buy it from here

 

Soy flour – Nutrition
Serving size 100 g
Nutrient  Amount  Unit  DV
Calories 439  KCAL
Fat 21.86  G 28%
Protein 38.09  G 76%
Carbohydrate 30.38  G 11%
Sugars 7.61  G
Vitamin E 1.98  MG 9%
Carotene, beta 73  UG
Fiber 9.7  G 35%
Folate, DFE 227  UG 57%
Vitamin A, RAE 6  UG
Vitamin A 122  IU 2%
Vitamin K 71  UG 59%
Folate, food 227  UG
Ash 5.86  G
Tryptophan 0.506  G 181%
Threonine 1.511  G 144%
Methionine 0.469  G
Phenylalanine 1.816  G
Tyrosine 1.316  G
Alanine 1.639  G
Glutamic acid 6.74  G
Glycine 1.609  G
Proline 2.035  G
Thiamin 0.412  MG 34%
Riboflavin 0.941  MG 72%
Folate 227  UG
Hexadecenoic acid 0.061  G
Saturated fatty acids 3.162  G 16%
Tetradecanoic acid 0.061  G
Iron, Fe 5.82  MG 32%
Magnesium, Mg 369  MG 92%
Phosphorus, P 476  MG 68%
Sodium, Na 12  MG 1%
Copper, Cu 2.221  MG 247%
Manganese, Mn 2.077  MG 90%
Water 3.81  G
Calcium, Ca 188  MG 14%
Potassium, K 2041  MG 43%
Zinc, Zn 3.58  MG 33%
Isoleucine 1.688  G 121%
Leucine 2.834  G 104%
Lysine 2.316  G 110%
Cystine 0.561  G
Valine 1.737  G 95%
Niacin 3.286  MG 21%
Pantothenic acid 1.209  MG 24%
Vitamin B6 0.351  MG 27%
Arginine 2.7  G
Histidine 0.938  G 134%
Aspartic acid 4.375  G
Serine 2.017  G
Hexadecanoic acid 2.32  G
Octadecanoic acid 0.78  G
Octadecenoic acid 4.768  G
Octadecadienoic acid 10.883  G
Octadecatrienoic acid 1.458  G
Monounsaturated fatty acids 4.829  G
Polyunsaturated fatty acids 12.341  G
Selenium, Se 7.5  UG 14%
Tocopherol, alpha 1.98  MG
Phenylalanine + Tyrosine 3.132  G 179%
Methionine + Cysteine 0.469  G 45%
  1. Oat grain Flour 

Oat-grain-Flour 

  • They are among low GI foods and have fewer carbs too.
  • Oats can be ground at home to make the flour. It is sustainable, easy, and a cheap way to make flour at home.
  • They are natural products and have no gluten.
  • They can be used in a variety of baked goods such as cakes, cookies, biscuits, etc.

You can buy it from here

Oat flour  Nutrition
# Serving size 100 g
Nutrient  Amount  Unit  DV
Calories 404  KCAL
Fat 9.12  G 12%
Protein 14.66  G 29%
Carbohydrate 65.7  G 24%
Choline 29.9  MG
Folate, DFE 32  UG 8%
Betaine 30.7  MG
Folate, food 32  UG
Ash 1.97  G
Thiamin 0.692  MG 58%
Riboflavin 0.125  MG 10%
Fiber 6.5  G 23%
Iron, Fe 4  MG 22%
Magnesium, Mg 144  MG 36%
Phosphorus, P 452  MG 65%
Sodium, Na 19  MG 1%
Copper, Cu 0.437  MG 49%
Manganese, Mn 4.019  MG 175%
Niacin 1.474  MG 9%
Pantothenic acid 0.201  MG 4%
Vitamin B6 0.125  MG 10%
Sucrose 0.5  G
Glucose (dextrose) 0.1  G
Water 8.55  G
Sugars 0.8  G
Calcium, Ca 55  MG 4%
Potassium, K 371  MG 8%
Zinc, Zn 3.2  MG 29%
Vitamin K 3.2  UG 3%
Saturated fatty acids 1.607  G 8%
Dodecanoic acid 0.029  G
Tetradecanoic acid 0.014  G
Hexadecenoic acid 0.014  G
Folate 32  UG
Hexadecanoic acid 1.361  G
Octadecanoic acid 0.087  G
Octadecenoic acid 2.852  G
Octadecadienoic acid 3.185  G
Octadecatrienoic acid 0.145  G
Monounsaturated fatty acids 2.866  G
Polyunsaturated fatty acids 3.329  G
Lutein + zeaxanthin 180  UG
Selenium, Se 34  UG 62%
Vitamin E 0.7  MG 3%
Tocopherol, alpha 0.7  MG
  1. Chickpea Flour

  • Also, known as Besan, this is an amazing substitute for other flour varieties.
  • Chickpeas are very low in carbs and are proteinrich grams.
  • They facilitate the body’s digestion and do not contribute to high blood sugar levels, the fiber content in chickpeas make them a great meal item for diabetics.
  • Besan is a common Indian kitchen ingredient. It is used to make various snacks and meals. Some recipes you can make using Besan are – Dhokla, Sev, Gathiya, Bombay Chutney, vegetable Cheela, etc.
  1. Coconut Flour 

Coconut Flour 

  • Coconut flour has a very light texture and low carbs as well as a less Glycemic Index.
  • Due to its light texture, it is also very simple on the gut and easy to digest.
  • It is also said to promote LDL cholesterol that is healthy for the heart.
  • This flour has a definite taste and adds flavor to your food.
  • It can be paired with other flours while preparing bread or other items.
See also  Ragi Calories: Glycemic Index & Nutrition of Finger Millets

 You can buy it from here

  1. Barley Flour 

Barley-Flour 

  • Barley, also known as Jau ka Atta, is a whole grain flour variety.
  • It has a great benefit on gut health. It increases the metabolism and boosts gut hormone.
  • Barley has a lot of fiber that helps in keeping us full. It reduces appetite and therefore decreases unnecessary cravings.
  • It even has properties to control and reduce the effect of free radicals in the body.
  • It helps in managing and keeping away inflammation.
  1. Spelt Flour 

Spelt Flour 

  • Spelt flour is often used to make whole grain bread.
  • It is lighter than the regular wheat bread.
  • It has a good effect on one’s digestive health as well as diabetes.
  • It has very few amounts of gluten in it.
  • It has a medium GI and can be included as a safe option when taken in regulated quantities.
  • Spelt flour is recommended for diabetics.
  1. Semolina Flour

Semolina Flour

  • Semolina flour is often mixed with a common variety of flours to make pasta, pizza bread, etc.
  • Semolina or Ragi is considered to fall under the middle GI range. Thus, it is safe for diabetic patients when taken in lower amounts.
  • It is exceptionally well in carrying dietary fiber, which is great for the gut and overall digestion.
  1. Whole wheat Flour

Whole wheat Flour

  • Whole wheat varieties of flour are a lot better and healthier than white refined flours.
  • It is heavier in texture and form. It is filling and good for stomach health.
  • It is borderline high GI but can be included in the diet in safe quantities.

You can buy it from here

  1. Buckwheat Flour 

Buckwheat Flour 

  • Buckwheat is a seed flour variety. As it is a seed flour and not a grain, it has other nutrients as well.
  • It is loaded with good amino acids and fibers.
  • It is light and fluffy.
  • It can be substituted for other higher GI flours while baking to make it more diabetic friendly.

 You can buy it from here

Takeaway

Regular flour varieties may have higher carb and GI levels as they are refined. Grinding the grain into flours strips off certain important nutrients and increases the carbohydrate levels. It can prove to be harmful for diabetic consumption.

Therefore, diabetics must opt for low GI nut or seed variety flours. For example – walnut, Almond, Chickpea, Flaxseed, Oats, Spelt, etc.

They have better nutrients and do not affect the body’s blood sugars gravely. It is necessary to cook them efficiently and control sugary additives. It is important to check your diabetic health and opt for flours that suit you.

References

https//pubmed.ncbi.nlm.nih.gov/29051640/
https//pubmed.ncbi.nlm.nih.gov/26818989/
https//pubmed.ncbi.nlm.nih.gov/29665264/
https//pubmed.ncbi.nlm.nih.gov/30236694/
https//pubmed.ncbi.nlm.nih.gov/29992595/
https//pubmed.ncbi.nlm.nih.gov/31951932/
https//pubmed.ncbi.nlm.nih.gov/31915642/
https//pubmed.ncbi.nlm.nih.gov/28489059/
https//pubmed.ncbi.nlm.nih.gov/28317775/
https//pubmed.ncbi.nlm.nih.gov/20100375/
https//pubmed.ncbi.nlm.nih.gov/26853601/

Dr Sharon Baisil MD

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