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.

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 flourGlycemic Index
1.Almond FlourLess than 15
2.Walnut FourLess than 15
3.Flaxseed FlourLess than 15
4.Soy Flour25
5.Oat grain Flour44
6.Chickpea Flour44
7.Coconut Flour49
8.Barley Flour53 to 66
9.Spelt Flour55 to 67
10.Semolina Flour59
11.Whole wheat Flour69
12.Buckwheat Flour71

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

CategoryRange from 1 to 100
Low Glycemic Index0 to 55
Medium Glycemic Index56 to 69
High Glycemic Index70 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.

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.

READ  Can Diabetics Eat Prawn and Shrimp? Safety and Nutrition

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

 

Walnut Flour Nutrition
Serving size 100 g
Nutrient Amount Unit DV
Calories654 KCAL
Fat65.21 G84%
Protein15.23 G30%
Carbohydrate13.71 G5%
Calcium, Ca98 MG8%
Tocopherol, beta0.15 MG
Tocopherol, gamma20.83 MG
Vitamin E0.7 MG3%
Octadecadienoic acid38.093 G
Octadecatrienoic acid9.08 G
Tocopherol, delta1.89 MG
Monounsaturated fatty acids8.933 G
Polyunsaturated fatty acids47.174 G
Choline39.2 MG
Folate, DFE98 UG24%
Betaine0.3 MG
Isoleucine0.625 G45%
Leucine1.17 G43%
Lysine0.424 G20%
Cystine0.208 G
Valine0.753 G41%
Arginine2.278 G
Histidine0.391 G56%
Aspartic acid1.829 G
Serine0.934 G
Folate, food98 UG
Tryptophan0.17 G61%
Threonine0.596 G57%
Methionine0.236 G
Phenylalanine0.711 G
Tyrosine0.406 G
Alanine0.696 G
Glutamic acid2.816 G
Glycine0.816 G
Proline0.706 G
Saturated fatty acids6.126 G31%
Betasitosterol87 MG
Campesterol5 MG
Sugars2.61 G
Lutein + zeaxanthin9 UG
Selenium, Se4.9 UG9%
Niacin1.125 MG7%
Vitamin K2.7 UG2%
Vitamin A, RAE1 UG
Carotene, beta12 UG
Vitamin A20 IU0%
Fiber6.7 G24%
Iron, Fe2.91 MG16%
Magnesium, Mg158 MG40%
Phosphorus, P346 MG49%
Sodium, Na2 MG0%
Copper, Cu1.586 MG176%
Manganese, Mn3.414 MG148%
Ash1.78 G
Starch0.06 G
Fructose0.09 G
Lactose G
Vitamin C1.3 MG1%
Thiamin0.341 MG28%
Riboflavin0.15 MG12%
Folate98 UG
Hexadecanoic acid4.404 G
Octadecanoic acid1.659 G
Eicosanoic acid0.063 G
Octadecenoic acid8.799 G
Eicosenoic acid0.134 G
Pantothenic acid0.57 MG11%
Vitamin B60.537 MG41%
Potassium, K441 MG9%
Zinc, Zn3.09 MG28%
Sucrose2.43 G
Glucose (dextrose)0.08 G
Water4.07 G
Tocopherol, alpha0.7 MG
Phenylalanine + Tyrosine1.117 G64%
Methionine + Cysteine0.236 G22%
  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.
READ  What is Bottle Gourd (Lauki, Doodhi)? 7 Health Benefits

 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
Calories439 KCAL
Fat21.86 G28%
Protein38.09 G76%
Carbohydrate30.38 G11%
Sugars7.61 G
Vitamin E1.98 MG9%
Carotene, beta73 UG
Fiber9.7 G35%
Folate, DFE227 UG57%
Vitamin A, RAE6 UG
Vitamin A122 IU2%
Vitamin K71 UG59%
Folate, food227 UG
Ash5.86 G
Tryptophan0.506 G181%
Threonine1.511 G144%
Methionine0.469 G
Phenylalanine1.816 G
Tyrosine1.316 G
Alanine1.639 G
Glutamic acid6.74 G
Glycine1.609 G
Proline2.035 G
Thiamin0.412 MG34%
Riboflavin0.941 MG72%
Folate227 UG
Hexadecenoic acid0.061 G
Saturated fatty acids3.162 G16%
Tetradecanoic acid0.061 G
Iron, Fe5.82 MG32%
Magnesium, Mg369 MG92%
Phosphorus, P476 MG68%
Sodium, Na12 MG1%
Copper, Cu2.221 MG247%
Manganese, Mn2.077 MG90%
Water3.81 G
Calcium, Ca188 MG14%
Potassium, K2041 MG43%
Zinc, Zn3.58 MG33%
Isoleucine1.688 G121%
Leucine2.834 G104%
Lysine2.316 G110%
Cystine0.561 G
Valine1.737 G95%
Niacin3.286 MG21%
Pantothenic acid1.209 MG24%
Vitamin B60.351 MG27%
Arginine2.7 G
Histidine0.938 G134%
Aspartic acid4.375 G
Serine2.017 G
Hexadecanoic acid2.32 G
Octadecanoic acid0.78 G
Octadecenoic acid4.768 G
Octadecadienoic acid10.883 G
Octadecatrienoic acid1.458 G
Monounsaturated fatty acids4.829 G
Polyunsaturated fatty acids12.341 G
Selenium, Se7.5 UG14%
Tocopherol, alpha1.98 MG
Phenylalanine + Tyrosine3.132 G179%
Methionine + Cysteine0.469 G45%
  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
Calories404 KCAL
Fat9.12 G12%
Protein14.66 G29%
Carbohydrate65.7 G24%
Choline29.9 MG
Folate, DFE32 UG8%
Betaine30.7 MG
Folate, food32 UG
Ash1.97 G
Thiamin0.692 MG58%
Riboflavin0.125 MG10%
Fiber6.5 G23%
Iron, Fe4 MG22%
Magnesium, Mg144 MG36%
Phosphorus, P452 MG65%
Sodium, Na19 MG1%
Copper, Cu0.437 MG49%
Manganese, Mn4.019 MG175%
Niacin1.474 MG9%
Pantothenic acid0.201 MG4%
Vitamin B60.125 MG10%
Sucrose0.5 G
Glucose (dextrose)0.1 G
Water8.55 G
Sugars0.8 G
Calcium, Ca55 MG4%
Potassium, K371 MG8%
Zinc, Zn3.2 MG29%
Vitamin K3.2 UG3%
Saturated fatty acids1.607 G8%
Dodecanoic acid0.029 G
Tetradecanoic acid0.014 G
Hexadecenoic acid0.014 G
Folate32 UG
Hexadecanoic acid1.361 G
Octadecanoic acid0.087 G
Octadecenoic acid2.852 G
Octadecadienoic acid3.185 G
Octadecatrienoic acid0.145 G
Monounsaturated fatty acids2.866 G
Polyunsaturated fatty acids3.329 G
Lutein + zeaxanthin180 UG
Selenium, Se34 UG62%
Vitamin E0.7 MG3%
Tocopherol, alpha0.7 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.
READ  What is the glycemic index of hummus? ideal serving size and calories

 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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