Replacing normal wheat flour with whole cell chickpea flour in bread can reduce blood sugar levels and keep you fuller for longer, according to a new study.
The research, conducted by scientists at King’s College of London School of Life Course and Population Sciences and the Quadram Institute, examined the impact of replacing regular wheat flour with ‘cellular chickpea flour’ on people’s feelings of fullness, satiety-regulating hormones, and glucose levels.
The study has been carried out alongside the design of a new pulse ingredient that is now being commercialised for the food industry, called PulseOn.
Using a patented technology where gentle hydrothermal processing and mechanical disruption cooks the pulses and separates the whole pulse cells, the scientists developed a cellular chickpea flour that still contains the dietary fibre structure of whole pulses and can enrich flour-based foods.
According to the study, adding the PulseOn flour to bread increases the gut’s release of satiety signals to the brain, helping people feel fuller for longer after consumption.
The bread the team made contained 30% chickpea flour and was found to reduce blood sugar levels by 40% in comparison to white wheat flour bread. The scientists say this is because the starch in the whole cell flour breaks down more slowly as the body digests it.
Dr Cathrina Edwards, Research Leader at the Quadram Institute and Senior Author of the paper said: “We have long known that the structure of food can have a big impact on its nutritional value. This study is a promising example of how new ingredient structures can be used successfully to improve the metabolic and fullness effects of everyday food products. We hope that our findings will attract interest from food producers looking to improve the health credentials of their products.”
By improving feelings of fullness, the study authors say that switching to a cellular chickpea blend in commercial bread recipes could help people stop overeating. As the flour doesn’t cause as high a spike in blood sugar levels as normal white flour, it could also reduce the risk of obesity and type 2 diabetes.
The scientists plan to figure out new ways to add the cellular chickpea blend into a range of starchy products as well as bread, but more research is needed to see if regular consumption of foods containing the ingredient can help people manage a healthy body weight or diabetes. As this study was carried out with healthy people, larger scale trials with a broader selection of individuals also need to be undertaken to test the ingredient’s efficiency.
First Author of the study Dr Balazs Bajka from King’s College London said: “We were impressed with the results we’ve seen in healthy individuals, and now would like to see how our cellular chickpea flour bread can help in the management of body weight or diabetes in larger scale dietary intervention trials with people who suffer with these conditions.”
There has been much effort to boost fibre consumption recently through the development of new ingredients that can improve the nutritional profile of low-fibre foods. Last year, researchers at the RMIT University in Melbourne, Australia announced they had successfully converted native starches such as wheat corn and cassava into a new ‘invisible’ dietary fibre product called FiberX.
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FAQs
The bread that was 30% cellular chickpea flour reduced blood glucose levels by as much as 40% compared to the regular white wheat flour bread. The authors have shown that this effect is due to the slower breakdown of the starch in the cellular flour during digestion.
Does chickpea flour lower blood sugar? ›
The addition of cellular chickpea flour, which causes a lower spike in blood sugar levels, could also contribute to a lower risk of obesity and type 2 diabetes.
What effect does chickpea flour have on bread? ›
The results showed a valuable increment in bread protein and fiber content. The volume of the breads decreased as the level of chickpea flour (CF) increased due the dilution of gluten content in the blend and due to the interactions among fiber components, water and gluten.
Do chickpeas lower blood sugar? ›
Chickpeas may help prevent and manage diabetes due to their blood-sugar-regulating effects. The fiber and protein in chickpeas help stop your blood sugar levels from rising too quickly after eating, which is an important factor in diabetes management ( 2 , 14 , 29 ).
What is the best bread for high blood sugar? ›
Unlike refined white bread, which can cause rapid spikes in blood sugar levels, whole grain, and whole wheat bread contain complex carbohydrates and fiber. These components slow down glucose absorption, leading to a more gradual and steady rise in blood sugar, making them a better choice for individuals with diabetes.
Which flour does not spike blood sugar? ›
Thanks to certain alternative flours, you can still make and eat foods like cookies and bread without experiencing a huge spike in your blood sugar. Almond, tigernut, soy, coconut, and spelt flour are not only low on the glycemic index, but they also offer protein and a variety of other benefits.
What is a good substitute for bread for diabetics? ›
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- Lettuce wraps. A good substitute for pita bread or tortilla wraps is lettuce. ...
- Portobello mushroom buns. Large portobello mushrooms can be cooked and used like burger buns. ...
- Bell pepper sandwich. ...
- Cucumber sub. ...
- Aubergine roll ups. ...
- Almond bread.
A big benefit of chickpea flour bread is that it's made of pulses, which are the edible seeds of the legume family. “Chickpea bread is made out of legumes, which are high in fiber and naturally contain plant-based protein,” says Koszyk. “Fiber and protein help to regulate appetite and increase satiety.
What is the glycemic index of chickpea bread? ›
The glycemic index (GI) of chickpea flour equals to 35, which classifies it as a low GI food.
Is chickpea flour the healthiest flour? ›
Chickpea flour is full of healthy nutrients. It's a great alternative to refined wheat flour, as it's lower in carbs and calories yet richer in protein and fiber. Research suggests that it may have antioxidant potential and could decrease levels of the harmful compound acrylamide in processed foods.
1. Broccoli and broccoli sprouts. Sulforaphane is a type of isothiocyanate that has blood sugar-reducing properties.
What foods lower blood sugar overnight? ›
Other options include:
- A sugar-free frozen pop.
- One light cheese stick.
- One tablespoon of peanut butter (15 grams) and celery.
- A hard-boiled egg.
- Five baby carrots.
- Light popcorn, 3/4 cup (approximately 6 grams)
- Salad greens with cucumber and a drizzle of oil and vinegar.
Drinking water is an excellent way to stay hydrated without consuming sugar. Green tea, cow's milk, and fermented milk (kefir) could also help you manage your blood sugar responses. Coffee also contains compounds that may help regulate blood sugar, but confirming this requires more research.
What bread does not raise blood sugar? ›
To recap, to help manage blood sugar, it is most important to choose bread that is: 100% whole grain, such as 100% whole wheat. a good source of dietary fiber, containing at least 3 grams per slice. low in added sugars, with only 1–3 grams per slice.
What are the 5 worst foods for blood sugar? ›
You limit dairy products, red meat, sweets, added sugars, sodium (salt), and highly processed foods. Some additional guidelines include focusing on seasonal produce and reading food labels to help you avoid added sodium and sugar.
What bread has no sugar? ›
Best Sugar Free bread on the market
I've experimented with nearly every other sugar-free, low-carb bread on the market, but none even come close to matching the quality, texture, and taste of Nature's Own 100% Whole Grain Sugar-Free Bread.
Is chickpea flour inflammatory? ›
Chickpea flour is also a terrific anti-inflammatory food, as consuming beans has been shown to have anti-inflammatory abilities and protective benefits against cancer — in particular cancer within the digestive tract, including colon, stomach and kidney cancer.
Is chickpea flour a good carb? ›
Another unique quality about chickpea flour is that it packs a nutritional punch with fewer calories. One cup of chickpea flour has 356 calories, 21 grams of protein and 53 grams of carbs. This is significantly better than the 455 calories, 13 grams of protein and 95 grams of carbs found in 1 cup of all-purpose flour.
Does chickpea pasta spike blood sugar? ›
Therefore, chickpea pasta may be a good choice if you're watching your blood sugar levels (13). Chickpea pasta isn't low in carbs, but it may not have as much of an effect on blood sugar as other high carb foods due to its fiber and protein content.
What is the glycemic load of chickpeas flour? ›
The glycemic index (GI) of chickpea flour equals to 35, which classifies it as a low GI food.
