Diabetic Friendly

Diabetic Flour Mix

Diabetic Friendly Cherry Almond Scones

When I set out to create diabetic baked goods, I knew I had to do something about the flour mix. All-purpose flours contain 22 carbohydrates per 1/4 cup- far too many carbs to allow room for additional ingredients. 

Since I do a lot of experimental baking, I have a wide variety of flours, nuts and seeds. I pulled out everything that had very few carbs and started experimenting. I ground sesame seeds and flax seeds; I tried almond and other nut flours; I tried soy flour (never again), and I could get the carbohydrate count down to only 13 carbs per 1/4 cup, but these mixes typically had an unpleasant after taste or developed an “off” taste when combined with artificial sweeteners. 

I finally resigned myself to working just with wheat and other traditional flours, and then remembered I also had wheat bran and wheat germ. And they are very low in carbohydrates! Plus, wheat germ is high in protein and wheat bran is high in fiber. I needed a wheat flour to “anchor” the mix, so I used whole wheat or sprouted whole wheat flour. Whole wheat digests slower than all-purpose flour because it contains the wheat bran and is higher in protein because it contains the wheat germ. I needed a starch to help hold the flour mix together. I looked at several starches, including cornstarch, tapioca starch and potato starch, but Amaranth was lower in carbs and contained protein. Finally, I needed something to offset the strong wheat taste of my flour mix, so I added a small amount of oat flour. (Please note: I was surprised to find that the carbohydrate count for oat flour differs depending on the manufacturer. Look for oat flours with lower carbohydrate counts.)

The result is a flour mix with a slightly “rustic” texture, but a pleasant taste and it contains only 13.8 carbohydrates per 1/4 cup!

To create a finer texture, place the flour mix, a few spoonfuls at a time, in a coffee grinder or a grinder specifically for grinding grains, and pulse for a few seconds to cut the grains into a finer texture. Food processors are too large and will not do the job adequately. Be sure to clean your coffee grinder thoroughly afterwards.

Be sure to clean any spots where food can hide.

Diabetic Flour Mix

Ingredients                                                 Carbs        

30.0g./ 4T Sprouted Whole Wheat
         Or Whole Wheat Flour             21.0g. 
27.5g./ 5T Wheat Germ*                             12.5 
16.0g./ 4T Wheat Bran*                                7.0 
   7.0g./ 1T       Amaranth ***                          4.75
 11.0g./ 2T      Oat Flour**                              10.0

91.5g  per cup                                              55.25 carbohydrates per cup 

* Grind in a coffee grinder or a grinder specifically for grinding grains

** Look for oat flours with lower carbohydrate counts

***Amaranth can be found among gluten-free flours or at health food 
stores. If not, substitute cornstarch, potato starch or tapioca starch, although the carbohydrate content is slightly higher.

Nutrition Information Per Cup:
Total Carbs:              55.25 g.
Total Fat:                     4.75 g.
Total Fiber:              16.13 g.
Sugar and “other”: 23.00 g.
Protein:                    17.10 g.

To make a larger batch to store for future use:

Ingredient x5

Sprouted Whole Wheat
           Or Whole Wheat Flour 150.0g.
Wheat Germ                              137.5g.
Wheat Bran                                  80.0g.
Amaranth                                     35.0g.
Oat Flour                                       55.0g.
Total weight for 5 cups:         457.5 g.

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