Rice flour is one of the most common flours used in gluten-free products, such as gluten-free breads, breakfast cereals, crackers, cookies and baked goods. Unlike wheat, rice is one of the grains that does not contain any gluten. However, most of the rice flour used is heavily processed and is devoid of all of its natural fiber and nutrients, which can be a problem if you are concerned with your blood sugar levels.
Carbohydrate Content
The carbohydrate content of white and brown rice flour is slightly higher compared to the carbohydrate content of regular wheat flour. Carbohydrate is the nutrient that can influence your blood sugar levels the most because it is converted to sugar during the digestion process. Each cup of white rice flour provides 127 grams of carbohydrates and 3.8 grams of fiber, while the same amount of brown rice flour has 121 grams of carbohydrates and 7.3 grams of fiber. This amount of carbohydrates corresponds to roughly 8 grams of carbohydrates per tablespoon.
Comparison With Wheat Flour
Most grain products are made with wheat flour, especially refined flour. Each cup of all-purpose wheat flour has 95 grams of carbohydrates and 3.4 grams of fiber, while the same amount of whole wheat flour provides 86 grams of carbohydrates and 12.8 grams of fiber. The average carbohydrate content of wheat flour corresponds to about roughly 6 grams per tablespoon. Foods made with rice flour instead of wheat flour usually contain more carbohydrate per serving and can therefore result in a larger increase in your blood sugar levels.
Glycemic Index
The glycemic index allows to determine how quickly the carbohydrates from a food are turned into sugar. The scale ranges from zero to 100 and high glycemic index foods can elevate your blood sugar levels higher and more quickly compared to lower glycemic index foods. The exact glycemic index of rice flour is not available, but both white and brown rice have high glycemic index values, with 72 to 89 for white rice and 72 to 87 for brown rice. The higher glycemic index values of rice flour can make your blood sugar levels fluctuate more widely after eating.
Rice Flour and Blood Sugar Levels
In addition to its higher carbohydrate content, the high glycemic index of rice flour can also contribute to increasing your blood sugar levels more quickly compared to other wheat flour-based foods. If you use rice flour or buy foods prepared with rice flour, monitor your blood sugar to see how they influence your levels. If you have diabetes, you may have to limit your intake of rice flour to keep your blood sugar levels under control. Consult with a registered dietitian for help adjusting your carb intake to your condition.
