Keto Recipe: Low-Carb Flour Replacements: Initial Blood Glucose Testing & Request for Suggestions

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Low-Carb Flour Replacements: Initial Blood Glucose Testing & Request for Suggestions

Download [Full post with nicer formatting & more food effect and other self-experiments here](https://www.quantifieddiabetes.com/2021/10/low-carb-flour-replacements-initial-blood-glucose-testing-request-for-suggestions.html)

This post is an update on my experiments measuring the effect of low-carb foods and dietary supplements on blood sugar.

I’m still working my way through low-carb flour replacements, but since I’m running the [vinegar experiment](https://www.quantifieddiabetes.com/2021/10/does-vinegar-really-lower-blood-glucose-successful-replication-from-an-n3-pre-registered-community-experiment.html) in parallel, it’s going to take a while to get through all of them.

In the meantime, I wanted to share my preliminary results and see if anyone has suggestions for additional low-carb flours to add to the study.

Sponser

***If you have any low-carb flour replacements you like or would like to see tested, please post it in the comments or send me a PM (quantifieddiabetes_at_gmail_dot_com).***

Next week I’ll have an update on the vinegar experiments.

Testing Queue:

* Prepared foods:

* Tortillas: [Reported](https://www.quantifieddiabetes.com/2021/08/low-carb-tortillas-how-do-different.html)
* Cereal: [Reported](https://www.quantifieddiabetes.com/2021/08/testing-blood-glucose-impact-of-low.html)
* Ice Cream: [Reported](https://www.quantifieddiabetes.com/2021/08/low-carb-ice-cream-how-do-different-brands-affect-my-blood-glucose.html)
* Bread: [Reported](https://www.quantifieddiabetes.com/2021/09/low-carb-bread-blood-glucose-testing-of-16-varieties-with-a-few-promising-results.html)
* Meal replacements: in queue, ([Ketochow reported](https://www.quantifieddiabetes.com/2020/10/effect-of-dietary-supplements-low-carb.html))
* Snack bars: in queue
* Chocolate: [Reported](https://www.quantifieddiabetes.com/2021/10/low-carb-chocolate-blood-glucose-testing-of-13-varieties-with-promising-results.html)
* Ingredients:

* Macronutrients & sugar substitutes: [Reported](https://www.quantifieddiabetes.com/2020/09/measuring-effect-of-low-carb.html)
* **Flour replacements: Initial results, this post**
* Seeds & nuts: in queue
* Vegetables: in queue
* Supplements:

* Vinegar: [Initial replication](https://www.quantifieddiabetes.com/2021/10/does-vinegar-really-lower-blood-glucose-successful-replication-from-an-n3-pre-registered-community-experiment.html), more experiments in queue
* MSG: [Reported](https://www.quantifieddiabetes.com/2020/10/seeing-strange-effects-of-msg-on-blood.html)

Flour Replacements

When making low-carb baked goods, I find that the most difficult ingredient to replace is flour. Flour [provides bulk, absorbs water, and binds ingredients together, creating the structure of most baked goods](https://bakerbettie.com/varieties-flour/). Unfortunately, it’s [~75% starch by weight with a glycemic index of 70](https://www.thediabetescouncil.com/20-healthy-flours/), resulting in an extremely high impact on blood sugar.

Historically, there hasn’t been a lot of low-carb replacements for flour available, mostly almond flour, coconut flour, and resistant starches. Similar to other low-carb products, a ton of new flour replacements have hit the market in the last few years. As always, the net carb counts look good, but I wanted to test them to see if they really hold up (see evidence of blood glucose impact of dietary fibers [here](https://www.quantifieddiabetes.com/2020/09/measuring-effect-of-low-carb.html) & [here](https://www.quantifieddiabetes.com/2021/08/low-carb-tortillas-how-do-different.html)).

So far, I’ve found 11 flours to test:

* Baseline:
* Wheat flour
* Modified starches
* Carbalose flour
* Carbquick
* Freekeh flour
* Nuts:
* Almond flour
* Hazelnut flour
* Beans:
* Lupin flour
* Okara flour (from soybeans)
* Other seeds:
* Coconut flour
* Hemp protein powder
* Flaxseed meal
* Psyllium husk powder

https://preview.redd.it/0037615za7v71.png?width=2594&format=png&auto=webp&s=aea45efbd52bc9a1b074f59d8e3094bd21c5c9b7

I’ve gotten through 7 so far and all have been pretty good, with peak ∆BG of 16-29% of wheat flour by weight and 9-23% by volume (see chart below).

​

https://preview.redd.it/o5yezvwza7v71.png?width=2726&format=png&auto=webp&s=c9332c486bfdc4d5689d2d6934560f8f2a93fb1b

As mentioned above, since I’m running the [vinegar experiment](https://www.quantifieddiabetes.com/2021/10/does-vinegar-really-lower-blood-glucose-successful-replication-from-an-n3-pre-registered-community-experiment.html) in parallel, it’s going to take a while to get through the remaining flours. Once I do, I’ll post a full update with more detail on taste, texture, and the full blood glucose analysis.

In the meantime, [since I’ve gotten such great recommendations from the readers](https://www.quantifieddiabetes.com/2021/09/request-for-requests-what-do-you-want-to-see-me-test.html), I wanted to solicit suggestions for additional low-carb flours to add to this study.

***If you have any low-carb flour replacements you like or would like to see tested, please post it in the comments or send me a PM (quantifieddiabetes_at_gmail_dot_com).***

I’ll test all the requests over the next couple weeks and post the results.

​

– QD

​

*I’m always looking for collaborators for future experiments. If you’re interested in collaborating on scientifically rigorous self-experiments with low-carb foods, supplements, or other health interventions, please let me know in the comments or at* *quantifieddiabetes_at_gmail_dot_com.* Recipe

To View your Recipe “[Full post with nicer formatting & more food effect and other self-experiments here](https://www.quantifieddiabetes.com/2021/10/low-carb-flour-replacements-initial-blood-glucose-testing-request-for-suggestions.html)

This post is an update on my experiments measuring the effect of low-carb foods and dietary supplements on blood sugar.

I’m still working my way through low-carb flour replacements, but since I’m running the [vinegar experiment](https://www.quantifieddiabetes.com/2021/10/does-vinegar-really-lower-blood-glucose-successful-replication-from-an-n3-pre-registered-community-experiment.html) in parallel, it’s going to take a while to get through all of them.

In the meantime, I wanted to share my preliminary results and see if anyone has suggestions for additional low-carb flours to add to the study.

***If you have any low-carb flour replacements you like or would like to see tested, please post it in the comments or send me a PM (quantifieddiabetes_at_gmail_dot_com).***

Next week I’ll have an update on the vinegar experiments.

Testing Queue:

* Prepared foods:

* Tortillas: [Reported](https://www.quantifieddiabetes.com/2021/08/low-carb-tortillas-how-do-different.html)
* Cereal: [Reported](https://www.quantifieddiabetes.com/2021/08/testing-blood-glucose-impact-of-low.html)
* Ice Cream: [Reported](https://www.quantifieddiabetes.com/2021/08/low-carb-ice-cream-how-do-different-brands-affect-my-blood-glucose.html)
* Bread: [Reported](https://www.quantifieddiabetes.com/2021/09/low-carb-bread-blood-glucose-testing-of-16-varieties-with-a-few-promising-results.html)
* Meal replacements: in queue, ([Ketochow reported](https://www.quantifieddiabetes.com/2020/10/effect-of-dietary-supplements-low-carb.html))
* Snack bars: in queue
* Chocolate: [Reported](https://www.quantifieddiabetes.com/2021/10/low-carb-chocolate-blood-glucose-testing-of-13-varieties-with-promising-results.html)
* Ingredients:

* Macronutrients & sugar substitutes: [Reported](https://www.quantifieddiabetes.com/2020/09/measuring-effect-of-low-carb.html)
* **Flour replacements: Initial results, this post**
* Seeds & nuts: in queue
* Vegetables: in queue
* Supplements:

* Vinegar: [Initial replication](https://www.quantifieddiabetes.com/2021/10/does-vinegar-really-lower-blood-glucose-successful-replication-from-an-n3-pre-registered-community-experiment.html), more experiments in queue
* MSG: [Reported](https://www.quantifieddiabetes.com/2020/10/seeing-strange-effects-of-msg-on-blood.html)

Flour Replacements

When making low-carb baked goods, I find that the most difficult ingredient to replace is flour. Flour [provides bulk, absorbs water, and binds ingredients together, creating the structure of most baked goods](https://bakerbettie.com/varieties-flour/). Unfortunately, it’s [~75% starch by weight with a glycemic index of 70](https://www.thediabetescouncil.com/20-healthy-flours/), resulting in an extremely high impact on blood sugar.

Historically, there hasn’t been a lot of low-carb replacements for flour available, mostly almond flour, coconut flour, and resistant starches. Similar to other low-carb products, a ton of new flour replacements have hit the market in the last few years. As always, the net carb counts look good, but I wanted to test them to see if they really hold up (see evidence of blood glucose impact of dietary fibers [here](https://www.quantifieddiabetes.com/2020/09/measuring-effect-of-low-carb.html) & [here](https://www.quantifieddiabetes.com/2021/08/low-carb-tortillas-how-do-different.html)).

So far, I’ve found 11 flours to test:

* Baseline:
* Wheat flour
* Modified starches
* Carbalose flour
* Carbquick
* Freekeh flour
* Nuts:
* Almond flour
* Hazelnut flour
* Beans:
* Lupin flour
* Okara flour (from soybeans)
* Other seeds:
* Coconut flour
* Hemp protein powder
* Flaxseed meal
* Psyllium husk powder

https://preview.redd.it/0037615za7v71.png?width=2594&format=png&auto=webp&s=aea45efbd52bc9a1b074f59d8e3094bd21c5c9b7

I’ve gotten through 7 so far and all have been pretty good, with peak ∆BG of 16-29% of wheat flour by weight and 9-23% by volume (see chart below).

​

https://preview.redd.it/o5yezvwza7v71.png?width=2726&format=png&auto=webp&s=c9332c486bfdc4d5689d2d6934560f8f2a93fb1b

As mentioned above, since I’m running the [vinegar experiment](https://www.quantifieddiabetes.com/2021/10/does-vinegar-really-lower-blood-glucose-successful-replication-from-an-n3-pre-registered-community-experiment.html) in parallel, it’s going to take a while to get through the remaining flours. Once I do, I’ll post a full update with more detail on taste, texture, and the full blood glucose analysis.

In the meantime, [since I’ve gotten such great recommendations from the readers](https://www.quantifieddiabetes.com/2021/09/request-for-requests-what-do-you-want-to-see-me-test.html), I wanted to solicit suggestions for additional low-carb flours to add to this study.

***If you have any low-carb flour replacements you like or would like to see tested, please post it in the comments or send me a PM (quantifieddiabetes_at_gmail_dot_com).***

I’ll test all the requests over the next couple weeks and post the results.

​

– QD

​

*I’m always looking for collaborators for future experiments. If you’re interested in collaborating on scientifically rigorous self-experiments with low-carb foods, supplements, or other health interventions, please let me know in the comments or at* *quantifieddiabetes_at_gmail_dot_com.*”

??? Please Scroll Down To Comment Section to get the Recipe! ???

#RECIPE #LowCarb #Flour #Replacements #Initial #Blood #Glucose #Testing #amp #Request #Suggestions


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13 COMMENTS

  1. Would you be willing to test a home mix? I make a flour sub: 70g oat fiber/84g finely ground flax meal/200g vital wheat gluten.

    I make bread and pastries with that flour every week and it functions very well as a sub. I’d love to hear how it fares in your tests.

  2. We’ve been having some great success with Farm Girl flour ([https://farmgirl.work](https://farmgirl.work)). Their pastry and pizza mixes seem to work better than Carbquik, and have fewer pieces of dried egg white. We’ve done frying in breading, homemade noodles and ravioli, pizza and calzones, pita bread, all turning out great. And with a continuous glucose monitor, we didn’t see any spikes, so probably worth adding as an alternative in your tests.

  3. Thank you OP! I would love to do some testing as well, how do you measure your glucose levels?

  4. This is very interesting.

    Could I request walnut flour? I make it at home to avoid the price of almond flour.

  5. Thank you for doing all of this research. It is really a great resource for all of us. So nice of you to do all of this!

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