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? ›
Furthermore, it enhances dough stability, higher bread volume and CO2 retention capacity, softer crumb, reduced retrogradation tendency and slower staling rate (Cappelli et al., 2020; Kahraman et al., 2018; Kotsiou et al., 2022).
Do chickpeas lower blood sugar? ›
A meta-analysis involving a subset of studies demonstrated that chickpeas were more effective in reducing blood glucose iAUC compared to potatoes and wheat. Chickpeas offer the potential for blood sugar control through low starch digestibility, high fiber, protein, and hormonal effects.
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.
Which flour decreases blood sugar? ›
According to Macrobiotic Nutritionist and Health Coach Shilpa Arora, "Amaranth, buckwheat and ragi are the best flours to use in case you are a diabetic.
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.
Can I use chickpea flour instead of bread flour? ›
Muffins, Cookies, and Quick Breads
Though you can mix it with other flours (gluten-free or regular) to add complexity in flavor, chickpea flour is sturdy enough to do the heavy lifting in baking all by itself. Try a 1 to 1 swap for flour in blender muffins, pumpkin bread, or sunflower butter breakfast cookies.
What bread is made from chickpea flour? ›
What ingredients do you need to make socca? Chickpea flour and water make the basic batter in equal parts. Olive oil helps give the socca a crispy texture. Za'atar is an optional ingredient that adds aromatic herbs (dried oregano, thyme, and/or marjoram, sumac, and toasted sesame seeds) to the flatbread.
The American Diabetes Association recommends filling half your plate with non-starchy vegetables at meals, such as asparagus, broccoli, green beans, squash and mushrooms. However, the association warns that if you buy frozen or canned veggies, buy the “no salt added” version or rinse the sodium off the produce.
What are good breads for diabetics? ›
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.
What are the disadvantages of eating chickpeas everyday? ›
Gastrointestinal problems
Raw chickpeas contain toxic substances that do not get digested well. Cooked chickpeas also contain complex sugars, fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, which can be difficult to digest and are not completely absorbed by the intestines.
What is the best bread to eat with less sugar? ›
Whole grain breads that are homemade, available at farmers' markets, and made at local bakeries may be higher in fiber and lower in sugar. They will likely be less processed than those on grocery store shelves. Processed foods are usually digested and absorbed faster. This can raise blood sugar levels.
What bread has no sugar at all? ›
Hero Classic White Bread — Delicious Bread with 0g Net Carb, 0g Sugar, 45 Calories, 11g Fiber per Slice | Tastes Like Regular Bread | Low Carb & Keto Friendly Bread Loaf —15 Slices/Loaf, 2 Loaves.
What is the healthiest bread to eat? ›
Here are our top 7 choices for wholesome, nutrient-dense breads.
- Sprouted whole grain. Sprouted bread is made from whole grains that have started to sprout from exposure to heat and moisture. ...
- Sourdough. ...
- 100% whole wheat. ...
- Oat bread. ...
- Flax bread. ...
- 100% sprouted rye bread. ...
- Healthy gluten-free bread.
Almond Flour
The glycemic index is less than 1, so there will be little effect on blood sugar. Additionally, almond flour is very flexible; it can be used in sweet or savory recipes. Try making cookies, muffins, and bread with almond flour! It can also be used in pizza crust and bread or used to bread foods.
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.
