What is the lowest "flour" on the glycemic index?

[Seeking]

Which flour or flour substitute will spike your insulin the least? We all know that carbs and sugar will spike your insulin, but protein also does that. I've been looking into various flours and whey powder as well, and it's looking like whey powder is the best. I want something that, should I decide on a ketogenic diet to lose weight, will not throw me out of ketosis.

Another concern is, I'm a woman, I'm not trying to bulk up. Don't want to overload my body with protein...I'm seeing that whey protein powder has a lot of protein in it...

What do you guys think?

[Dottie]

Probably almond flour, to be honest.
Then coconut flour.
Maybe next would be flax meal.
Whey protein powders can spike your blood sugar, as I understand it, so I wouldn't use a lot of it. (google "does whey protein spike your blood sugar" for some interesting perspectives).

[ravenrose]

you can't use whey protein like "flour" anyway. it can be a component of a low carb flour mixture, but it's normally not more than 25% at MOST in the mix.

and yes, it's VERY high protein.

oat fiber has no protein or carbs, so it's a valuable addition, but again, it can NEVER be the predominant ingredient in your flour mixture if you want something edible.

what are you trying to make, anyway? I like a mixture for muffins of 2 parts flax meal, 2 parts oat fiber, and one part whey protein isolate along with coconut oil, salt, sweetener, flavoring, a little canned pumpkin, and water.