Whole wheat flour
Low GI
GL 44.4 per cup (120 g) · GL 37 per 100 g
- Good source of dietary fiber
- High glycemic load per 100g
Whole wheat flour has a glycemic index of 51, lower than plain Wheat flour (75). One cup (120 g) adds a glycemic load of 44.4.
Updated Jul 4, 2026 · Sources: USDA FoodData Central #790085 , Logi Nutrition Team · Not medical advice · Report an error
Instead of this
- GL 1 per 100 g It has a significantly lower glycemic load and is rich in healthy fats and protein, making it ideal for blood sugar management.
Almond flour - GL 17.1 per 100 g It is extremely high in fiber and has a very low glycemic impact compared to wheat-based flours.
Coconut flour - GL 4.5 per 100 g It is exceptionally low in net carbohydrates and high in protein, which helps stabilize blood glucose levels after meals.
Lupin flour
Forms of Wheat flour
- GI 75 · GL 57 per 100 g
Wheat flour - Fermented wheat flourGI 55 · GL 37 per 100 g fermented
- GI 55 · GL 39 per 100 g sprouted
Sprouted flour wheat - Malted wheat flourGI 65 · GL 46 per 100 g malted
- GI 75 · GL 47 per 100 g rumali roti
Flour flatbread - Second-grade wheat flourGI 70 · GL 48 per 100 g second grade
- Cultured wheat flourGI 70 · GL 50 per 100 g cultured
- +2 more
Logi · Manage Insulin Resistance
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Whole wheat flour is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 teaspoon | 3 g | 0.9 |
| 1 tablespoon | 8 g | 2.8 |
| 1 cup | 120 g | 44.4 |
Nutrition Facts (per 100g)
per 100g
| Calories | 340 kcal |
| Carbohydrates | 72 g |
| Sugars (Total) | 0.4 g |
| Natural | 0.4 g |
| Added | 0 g |
| Fiber | 10.7 g |
| Soluble | 3.2 g |
| Insoluble | 7.5 g |
| Protein | 13 g |
| Fat | 2.5 g |
| Saturated | 0.4 g |
| Unsaturated | 2.1 g |
| Sodium | 2 mg |
Processing Level
Why this score?
- Good source of dietary fiber
- Contains decent amount of plant-based protein
- No added sugars
- High glycemic load per 100g
- Contains gluten which can trigger inflammation
- Rapid blood glucose response despite fiber content
Allergens
Recipes with Whole wheat flour
-
Blood Sugar-Friendly Banana Oat Pancakes 25 min · 14 ingredients · medium -
Blood Sugar-Friendly Cheese Latkes with Whole Grains 25 min · 6 ingredients · easy -
Whole Grain Cinnamon Rolls with Apple Glaze (Lower Glycemic) 230 min · 15 ingredients · advanced -
Low-Glycemic Peach Crumble with Whole Grain Topping 45 min · 8 ingredients · easy -
Low-Glycemic Spiced Pumpkin Hazelnut Loaf 68 min · 15 ingredients · medium -
Blood Sugar-Friendly Apple Cranberry Galette 100 min · 11 ingredients · medium -
Blood Sugar-Friendly Seafood Gumbo (Serve Over Cauliflower Rice or Small Portion Brown Rice) 75 min · 16 ingredients · medium -
Low-Glycemic Summer Stone Fruit Crisp with Oat-Almond Topping 65 min · 13 ingredients · medium -
Multi-Grain Blood Sugar Friendly Pancakes 70 min · 10 ingredients · medium
Frequently Asked Questions
What is the glycemic index of Whole wheat flour?
Whole wheat flour has a glycemic index of 51 (Low). One cup (120 g) has a glycemic load of 44.4; per 100 g the glycemic load is 37.
Is Whole wheat flour good for people with insulin resistance?
Whole wheat flour has a low glycemic index (51), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.
Which form of Wheat flour has the lowest glycemic load?
Whole wheat flour has the lowest glycemic load of all forms of Wheat flour in this database (37 per 100 g).
Check Whole wheat flour in the Logi app, with your portion.
