Oat flour
Low GI
GL 26.7 per cup (92 g) · GL 29 per 100 g
- Good source of dietary fiber
- High glycemic load per serving
Oat flour has a glycemic index of 44 (Low). One cup (92 g) adds a glycemic load of 26.7.
Reviewed Aug 6, 2026 · Sources: USDA FoodData Central #2261421 , Logi Nutrition Team · Not medical advice · Report an error
Instead of this
- GL 1 per 100 g It has a significantly lower glycemic impact and higher healthy fat content compared to oat flour.
Almond flour - GL 17.1 per 100 g It is much higher in fiber and lower in net carbohydrates, making it more stable for blood sugar levels.
Coconut flour - GL 4.5 per 100 g It provides a superior protein-to-carb ratio and very low glycemic load, ideal for managing insulin resistance.
Lupin flour
Logi · Manage Insulin Resistance
Lower your blood sugar through smarter food choices
Oat flour is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 teaspoon | 2 g | 0.6 |
| 1 tablespoon | 6 g | 1.7 |
| 1 cup | 92 g | 26.7 |
Nutrition Facts (per 100g)
per 100g
| Calories | 389 kcal |
| Carbohydrates | 66 g |
| Sugars (Total) | 1 g |
| Natural | 1 g |
| Added | 0 g |
| Fiber | 6.9 g |
| Soluble | 2.5 g |
| Insoluble | 4.4 g |
| Protein | 13.2 g |
| Fat | 7 g |
| Saturated | 1.2 g |
| Unsaturated | 5.8 g |
| Sodium | 2 mg |
Processing Level
Why this score?
- Good source of dietary fiber
- Contains soluble fiber (beta-glucan)
- Decent plant-based protein content
- High glycemic load per serving
- Starch-heavy carbohydrate profile
- Can rapidly impact blood glucose
Allergens
Recipes with Oat flour
Frequently Asked Questions
What is the glycemic index of Oat flour?
Oat flour has a glycemic index of 44 (Low). One cup (92 g) has a glycemic load of 26.7; per 100 g the glycemic load is 29.
Is Oat flour good for people with insulin resistance?
Oat flour has a low glycemic index (44), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.
How does Oat flour affect blood sugar?
Oat flour has a glycemic load of 29 per 100g, which indicates a significant impact on blood sugar levels.
Check Oat flour in the Logi app, with your portion.
