Best Types of Flour

Published: November 8, 2022

Updated: April 13, 2023

Cooking for yourself is one of the most effective ways to make your diet healthier. After all, you get to decide what goes into your food and what vitamins and nutrients you’re getting from each meal. If you have diabetes or another health condition, you may need to adapt a recipe to fit your nutritional needs. One way you can do this in baking is by using a different type of flour. All-purpose flour made from wheat is a staple food, but may not always be the healthiest choice. Thankfully, there are many alternative types of flour that work well in baked goods and other dishes. We use a few of these flours in our recipes!

Isn’t All Flour the Same?

No. You’re probably very familiar with wheat flour, but flour can also be made from many other types of grains, and even from nuts and legumes! White flour (all-purpose wheat flour) is refined, so it is actually lower in nutrients than many other types of flour.¹ It is also not a great choice for low-carb or keto diets and not suitable for people with gluten intolerances. If you have diabetes or are pre-diabetic, you’ll want to look for a flour that is lower in carbs and higher in fiber, protein, and heart-healthy fats. So whether you need a more diabetes-friendly flour or just want to make your baked goods healthier, these flours are worth trying out:

7 Better-for-You Types of Flour

1. Almond – made from finely ground almonds, almond flour is naturally gluten-free. It is low in carbs and high in protein, fiber, and healthy fats.² Almond flour has the same healthful properties as almonds – it is good for improving insulin resistance, lowering LDL (‘bad’) cholesterol, lowering blood pressure, and protecting brain health.³ In baking, almond flour is more dense than wheat flour. It goes well in both sweet and savory recipes.
2. Coconut – This flour is made from dried and ground coconut meat. It is gluten-free and is good for low-carb, keto, and paleo diets. Coconut flour is higher in fiber, saturated fat, and calories than grain-based flours.⁴ Because it contains saturated fat, it isn’t a good choice for people following a low-fat diet or who are at risk for heart disease. It has a dry, gritty texture and tastes like coconut. Coconut flour also works well in recipes that aren’t cooked.
3. Chickpea (or besan) – Ground, dry chickpeas make a flour that is very high in protein and fiber.⁵ These properties make chickpea flour good for preventing insulin resistance, so it is an especially good choice for people who have or are at risk for diabetes.⁶ It is also a gluten-free flour. Chickpea flour has a relatively mild, but often still noticeable, bean-like flavor.
4. Oat – You can easily make oat flour at home in a food processor! Oat flour is a good source of protein and fiber, including beta glucan, a type of fiber that helps lower blood sugar levels and is good for your heart health.^7,8 It is a great choice for making baked goods more diabetes-friendly. It is very flexible and can be used in many types of baked goods.
5. Spelt – Spelt flour is made from a type of wheat, so it is not gluten-free. This type of flour has a lower glycemic index than white or whole wheat flour, so it won’t cause your blood sugar to spike and is still a good choice for people with diabetes.⁸ It is also high in fiber. Spelt flour has a sweet, nutty taste and light texture in baked goods.
6. Quinoa – Like whole quinoa, quinoa flour is very healthy for you! It is high in protein, fiber, unsaturated fats, iron, and antioxidants.⁹ It is a good choice for a diabetes-friendly diet. Quinoa flour is naturally gluten-free and adds a fluffy texture to baked goods. However, it can be a little bitter.
7. Buckwheat – Contrary to its name, buckwheat is not a type of wheat. This grain can be made into a naturally gluten-free flour. Buckwheat flour is high in fiber, protein, and important micronutrients.¹⁰ It is good for helping to reduce blood sugar levels and improve heart health. It adds an earthy flavor to baked goods.

While you’re looking for these healthy flours, you’re definitely going to come across some less-healthy options. Some flours that are not ideal for people with diabetes are corn, millet, white rice, pastry, and cake flours. These types of flour are high in carbs and low in fiber, protein, and heart-healthy fats. So, they can cause spikes and crashes in your blood sugar levels.

Conclusion

There are a lot of different options when it comes to choosing a healthy, diabetes-friendly flour! You can definitely find one that fits your nutritional needs, flavor preferences, and cooking technique. Switching from wheat flour to one of these other types of flour in your cooking is an easy way to add more protein, fat, and fiber to your diet. However, don’t forget to do your research before cooking with these, since not all of these can be substituted for wheat flour in a 1:1 ratio.

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