Serving Size:
Carbohydrates:
Calories (kCal):
Based on serving
Blood Glucose Response Chart
Almond flour has a low Glycemic Index (GI) of ~1, due to its minimal digestible carbohydrate content (approximately 7 grams per 100 grams), high fiber (around 11 grams per 100 grams), and substantial fat (about 50 grams per 100 grams). The Glycemic Load (GL) of almond flour is 0, calculated based on a portion size of 100 grams.
Consuming foods made primarily with almond flour results in a very low postprandial blood glucose elevation. It has minimal impact on blood sugar levels, making it ideal for diabetic-friendly and keto diets.
Almond flour’s nutritional composition, enzyme interactions, and metabolic pathways contribute to its low GI and GL, providing insights into its role in maintaining stable blood sugar levels.
Almond Flour’s Carbohydrate Content and Low Glycemic Load
Almond flour contains approximately 20g of total carbohydrates per 100g, a much lower amount compared to wheat flour (which has around 75g per 100g). The quality of its carbohydrate content is a key determinant of its low glycemic impact.
Since the Glycemic Index (GI) is a metric influenced by carbohydrate composition - including sugars, starches, and fiber - almond flour's minimal digestible carbohydrate content (approximately 7 grams per 100 grams) and high fiber (around 11 grams per 100 grams) significantly reduce its GI to ~1.
The low proportion of sugars and starches, combined with fiber’s ability to slow digestion, limits the availability of glucose, ensuring a negligible effect on blood sugar levels.
In normal portion sizes (20-30g per serving), its low carbohydrate density ensures a minimal Glycemic Load, leading to stable postprandial blood sugar response. However, as with any food intake, consuming in excess quantity may still impact blood sugar through total carbohydrate intake.
Polyphenol and Antioxidant Content Reduce Glucose Absorption
Almond flour contains bioactive compounds, such as flavonoids and polyphenols, which inhibit carbohydrate-digesting enzymes (e.g., amylase), reducing glucose absorption and lowering its GI.
The polyphenols, found largely in the almond skins and including compounds like flavonoids and phenolic acids, have the ability to bind to digestive enzymes such as amylase. This binding slows the breakdown of almond flour’s already minimal digestible carbohydrates into glucose, ensuring that blood sugar rises at a trickle rather than a surge.
Meanwhile, its antioxidants, notably vitamin E and phenolic compounds, tackle oxidative stress, which can otherwise disrupt insulin sensitivity and exaggerate glycemic responses.
By reducing this stress, these antioxidants help keep insulin functioning smoothly, further stabilizing blood sugar. Together, the polyphenols and antioxidants team up to delay gastric emptying and glucose absorption, working in harmony with almond flour’s high fiber and fat. This synergy keeps the GI exceptionally low and the Glycemic Load (GL) near negligible, reinforcing almond flour’s status as a blood sugar-friendly choice without straying from its glycemic benefits.
High Fiber Content Contributes Zero Carbohydrate to Glucose Conversion
Almond flour has 12-14 grams of fiber per 100 grams. Fiber plays plays a pivotal role in almond flour's low Glycemic Index (GI) because of its indigestibility, viscous nature, and ability to physically interfere with digestion.
Unlike digestible carbs, this fiber - primarily insoluble with traces of soluble types like pectin from almonds - passes through the gut intact, offering no glucose to spike blood sugar. Its subtle viscosity forms a gel-like barrier in the digestive tract, while its bulk physically slows the movement of food, hampering enzyme access to the scant starches present (less than 1-2 grams per 100 grams).
Here’s how it unfolds: Almond flour enters the stomach with its fiber already resisting breakdown. As it moves to the small intestine, the fiber’s indigestibility means it contributes zero carbohydrate to glucose conversion.
Simultaneously, its viscous quality slows gastric emptying, delaying the release of the minimal digestible carbs into the bloodstream. This sluggish pace reduces the speed and extent of enzymatic action - specifically amylases - that would otherwise break down starches into sugars, though almond flour has little starch to begin with.
The result is a muted glycemic response, with blood sugar rising so marginally that the GI stays near 1, and the Glycemic Load (GL) hovers at 0 for 100 grams.
This fiber-driven mechanism keeps almond flour’s glycemic impact consistently low, reinforcing its value for blood sugar stability without diluting its core GI and GL profile.
Fat Content - Gradual Energy Release Rather Than Quick Glucose Surge
Almond flour contains 50 grams of monounsaturated fat per 100 grams. Unlike wheat-based flours dominated by carbohydrates, almond flour's composition of monounsaturated fats like oleic acid plays a pivotal role in its remarkably low Glycemic Index (GI).
This fat isn't just abundant - it’s uniquely stable and liquid-resistant, meaning it coats and encapsulates the sparse digestible carbs, creating a physical barrier that slows enzymatic breakdown. Additionally, its slow-oxidizing nature, rooted in its monounsaturated structure, aligns with a gradual energy release rather than a quick glucose surge.
As almond flour enters the stomach, its rich monounsaturated fat content slows gastric emptying, delaying the passage of those minimal carbs into the small intestine where glucose absorption occurs. This fat-buffering effect moderates the pace at which digestive enzymes like amylases can access and break down the carbs into glucose.
Once glucose is produced, the fat continues to temper its entry into the bloodstream, keeping the rise incremental rather than sharp. This steady process ensures almond flour maintains its low GI, reinforcing its minimal impact on blood sugar and supporting its low Glycemic Impact.
The fat’s influence is a cornerstone of why almond flour stands apart from high-GI alternatives, delivering stability without diluting its low-glycemic identity.
High Protein Reduces the Speed at Which Glucose Enters the Bloodstream
Almond flour contains 21 grams of protein per 100 grams. Unlike many flours where protein is a minor player, almond flour’s protein is uniquely rooted in its almond origin - rich in arginine and other amino acids rarely found in such abundance in grain-based alternatives. This distinct composition triggers specific metabolic responses that reinforce its minimal glycemic impact.
When almond flour is digested, its protein content begins to break down into amino acids. These amino acids, particularly arginine, stimulate the pancreas to release glucagon - a hormone that opposes insulin’s blood sugar-lowering effects. By promoting glucagon, almond flour helps maintain a steady glucose level, preventing sharp drops or spikes that could otherwise disrupt stability.
At the same time, this protein enhances satiety, slowing gastric emptying and stretching out the digestion of the already scarce digestible carbohydrates.
This delay reduces the speed at which glucose enters the bloodstream, amplifying the effect of almond flour’s high fiber and fat content.
Together, these actions ensure that the GI remains exceptionally low, supporting its low blood glucose impact and its role as a blood sugar-friendly option.
Processing Methods That May Alter Glycemic Index of Almond Flour
Processing methods like roasting or grinding fineness can slightly alter almond flour’s Glycemic Index by affecting fat stability and digestion speed, though the impact remains minimal due to its inherently low digestible carb content.
Glycemic Index values shift with factors such as processing (e.g., grinding grains), or cooking methods, which can influence carbohydrate breakdown and absorption rates.
Read more: Understanding Glycemic Index of food
Almond Flour is A Low-Glycemic Powerhouse
Almond flour’s low Glycemic Index (1) and low Glycemic Load (in normal portion sizes) make it a blood sugar-friendly alternative to wheat flour. Its high fiber, fat, and protein content, along with polyphenols, slows carbohydrate digestion and absorption, preventing glucose spikes and excessive insulin secretion.
For individuals seeking a low-glycemic, nutrient-dense alternative to traditional flour, almond flour is a superior choice that promotes stable energy levels and better metabolic health.
Plus, almond flour has a subtle nuttiness that enhances flavor without being overpowering and it's gluten-free!