Looking to manage your blood sugar while still enjoying baked goods? Switching to alternative flours can make a big difference. Here's a quick overview of the top three low-glycaemic, nutrient-rich flours available in Australia:

• Almond flour: Very low glycaemic index (<1), high in protein and magnesium, perfect for 1:1 wheat flour substitution.
• Coconut flour: Moderate glycaemic index (49-51), extremely high in fibre, ideal for dense baked goods with adjusted liquid ratios.
• Lupin flour: Low glycaemic index (11), packed with protein (40%) and fibre (38%), great for bread and protein-rich recipes.

Each flour offers unique benefits and culinary uses, helping you keep blood sugar stable while adding variety to your meals. Whether you prioritise low carbs, high fibre, or added protein, these flours are excellent options for Australians aiming to improve metabolic health.

Quick comparison

Keep reading for tips on how to use these flours and make the most of their health benefits.

1. Almond flour

Glycaemic impact

Almond flour is a standout choice for managing blood sugar, thanks to its very low glycemic index of less than 1. Compare that to traditional wheat flour, which has a glycaemic index of 74-76. This makes almond flour a smart option for Australians looking to keep blood sugar levels steady and support metabolic health.

Nutritional profile

Almond flour packs a nutrient punch that supports metabolic health. For example, one cup contains about 25g of carbohydrates, with half coming from fibre. This fibre helps slow sugar absorption, making it a great option for blood sugar control. Plus, almond flour is rich in magnesium, a nutrient often lacking in individuals with type 2 diabetes.

Culinary uses

Incorporating almond flour into everyday cooking is simple for Australian home cooks. It can directly replace wheat flour in a 1:1 ratio for most recipes. Use it in baked goods like muffins and bread, as a low-carb coating for meats, or even as a thickener for sauces.

Although almond flour is priced at $10-20 per pound, which is higher than wheat flour, its health advantages make it worth considering for those focused on blood sugar management.

While almond flour is a versatile and nutrient-dense option, alternatives like coconut flour also provide benefits for blood sugar control.

2. Coconut flour

Glycaemic impact

Coconut flour has a glycemic index of 49-51, making it a better option for blood sugar control than wheat flour, though it ranks higher than almond flour. This makes it a practical choice for Australians looking to manage their blood sugar levels.

Nutritional profile

Coconut flour comes with a nutrient-rich profile that supports metabolic health. A 28g (1/4 cup) serving contains:

The standout here is its fibre content, which makes up 36% of the daily value in just one serving. This high fibre density plays a key role in keeping blood sugar levels steady.

Culinary uses

Coconut flour is highly absorbent, which means you’ll need to tweak liquid ratios when using it in recipes. For example, replace 1 cup of regular wheat flour with just 1/4 cup of coconut flour, and increase the amount of eggs and other liquids to balance the mixture.

In Australia, coconut flour is widely available at around $4 for a 16-ounce bag. This affordable price makes it a budget-friendly alternative to almond flour, with enough flour for 5-6 recipes – a great option for health-conscious bakers.

Coconut flour works well in both sweet and savoury dishes, from baked goods to sauces. Its mild coconut flavour pairs nicely with a variety of recipes. However, due to its absorbency, it’s best to start with tried-and-tested recipes before experimenting.

For Australians focused on managing metabolic health, coconut flour is one of several excellent options, alongside almond and lupin flours. Its affordability and high fibre content make it a strong choice, though lupin flour offers a different nutritional edge worth exploring.

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3. Lupin flour

Glycaemic impact

Lupin flour stands out for its effect on blood sugar levels, with a glycaemic index of just 11. Research from La Trobe University found that foods made with lupin flour helped improve blood sugar control in individuals with type 2 diabetes, particularly by reducing post-dinner glucose spikes.

Nutritional profile

Lupin flour packs a punch when it comes to nutrition. Here's what you get in a 28g (quarter-cup) serving:

Its standout features are its impressive protein content (40%) and fibre levels (38%), making it a unique option among flours.

Culinary uses

Lupin flour is a flexible ingredient in the kitchen. To get the most out of it, pair lupin flour with other low-carb flours and adjust liquid amounts to balance its high fibre content. A common approach is mixing lupin flour with almond flour in a 1:2 ratio, adding extra liquid as needed, and using lupin flour for 10-50% of your total flour blend.

Some popular uses include:

• Low-carb bread (6g net carbs per serving)
• Protein-packed pancakes
• Blood sugar-friendly muffins
• Keto pizza crusts

‍Heads up: About 5% of people with peanut allergies may also react to lupin flour since it comes from the legume family.

Lupin flour has its own set of advantages, but no single flour fits every need. Up next, we'll dive into more options to help you decide.

‍Love rice but want to keep your blood sugar steady? Check out our roundup of the 10 best low GI rice options in Australia.

Advantages and disadvantages

Here's how these flour alternatives compare when it comes to managing blood sugar levels. Each has its own strengths and limitations.

*Prices based on major Australian retailers as of January 2025

Now, let’s break down the key points for each flour.

Almond flour benefits

Almond flour stands out with a glycaemic index of less than 1, making it a great choice for keeping blood sugar levels stable. Its high protein content also provides lasting energy, making it ideal for general-purpose baking and recipes.

Coconut flour considerations

Coconut flour has a higher glycaemic index, but its impressive fibre content helps balance blood sugar spikes. Its ability to absorb more liquid means you’ll use smaller amounts in recipes, which can make it more cost-effective than it seems. However, its distinct flavour might not work for every dish.

Lupin flour characteristics

Packed with protein and fibre, lupin flour is perfect for those looking to boost protein intake while keeping blood sugar in check. It’s especially handy in bread and other protein-rich recipes. However, it’s worth noting that lupin flour may not be suitable for individuals with peanut allergies.

Key considerations for use

Your choice of flour depends on your dietary goals, cooking style, and how you manage blood sugar. Here are a few things to keep in mind:

• Coconut flour absorbs a lot of liquid, so recipes may need adjustments.
• Avoid almond flour if you have nut allergies; lupin flour might also be problematic for peanut allergy sufferers.
• While these flours may seem pricey, their smaller required quantities and health benefits can justify the cost.

For better results, you can even combine these flours. For instance, mixing almond and lupin flour can improve texture in baked goods while supporting blood sugar stability.

Conclusion

Different alternative flours can play a role in managing blood sugar levels, each offering its own advantages. Almond flour is a standout for low-carb diets, thanks to its extremely low glycaemic index (less than 1) and its versatility in baking. If you're looking for a high-fibre option, coconut flour is a great pick, while lupin flour, with its 40% protein content, is ideal for active lifestyles or plant-based diets.

It's important to understand how your body reacts to these flours. Programs like Vively's CGM plan (starting at $249 for 3 months) can help you track your body's real-time response and provide tailored nutrition advice.

Here are some tips for using these flours:

• Use small amounts at first to see how your body and blood sugar respond.
• Combine different flours to improve texture in baked goods.
• Keep in mind that coconut flour absorbs more liquid, so adjust recipes accordingly.
• Save money by buying in bulk from large Australian retailers.

Begin with almond flour for its mild taste and easy substitution in recipes. From there, try adding coconut and lupin flours to discover the best mix for your needs.

Whether you're drawn to almond flour's low glycaemic index, coconut flour's fibre, or lupin flour's protein, each has something to offer. Choosing the right flour depends on your health goals, cooking style, and budget. By rotating between these options, you can keep your blood sugar stable while enjoying a variety of delicious meals in your kitchen.

FAQs

Which is better for low-carb, almond flour or coconut flour?

For Australians following a low-carb diet to manage blood sugar levels, almond flour is often the preferred option. It has a lower glycaemic impact and a higher fat content. For instance, a 1/4 cup serving of almond flour contains just 5g of carbs and 15g of fat, while coconut flour contains 18g of carbs and only 3g of fat.

Here’s a quick nutritional breakdown:

While coconut flour offers more fibre (10g per serving compared to almond flour’s 3g), its higher carbohydrate content makes it less suitable for strict low-carb diets. On the other hand, almond flour’s lower glycaemic index and fat profile make it a better fit for those prioritising carb reduction.

If you’re experimenting with recipes, try using a 4:1 ratio of almond flour to coconut flour for the right consistency.

Ultimately, your choice will depend on your specific dietary goals, whether it’s cutting carbs or increasing fibre, and how these flours fit into your overall health plan.