🌾 The Ultimate Guide to Flours: GI Index, Gluten; Health Benefits | Dhatri
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In today’s health-conscious world, choosing the right organic flour can be overwhelming. With buzzwords like "low GI" and "gluten-free" floating around, it’s essential to understand what these really mean — and how they affect your health.
At Dhatri Agro, we bring you a detailed comparison of popular Indian flours, ranked by their Glycemic Index (GI), their gluten content, and key health benefits to help you make informed decisions.
🌟 What is Glycemic Index (GI) and Why It Matters?
The Glycemic Index measures how quickly a food raises your blood sugar levels on a scale of 0 to 100.
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High GI (70 or more): Causes rapid blood sugar spikes.
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Medium GI (56–69): Moderate effect on blood sugar.
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Low GI (55 or less): Causes gradual sugar release, beneficial for sustained energy and diabetic control.
❌ Myth Buster: Is Low GI the Same as Gluten-Free?
No! Low GI ≠ Gluten-Free.
This is a common misunderstanding. GI measures carbohydrate breakdown and sugar release, while gluten is a protein found in certain grains.
🔍 Examples:
| Flour | GI Level | Gluten-Free | Notes |
|---|---|---|---|
| Jau (Barley) Flour | ~53 | ❌ No | Low GI but contains gluten |
| Sabudana Flour | ~84 | ✅ Yes | High GI but gluten-free |
| Besan Flour | ~30–35 | ✅ Yes | Low GI and gluten-free |
| Wheat Flour | ~68–70 | ❌ No | High GI and contains gluten |
Always check both GI and gluten status depending on your health needs (e.g., diabetes vs gluten intolerance).
📊 GI & Gluten Comparison Table: Flours Ranked by GI
| Flour | Approx. GI | Gluten-Free | Key Benefits |
|---|---|---|---|
| Sabudana Flour | ~84 | ✅ Yes | Quick energy, ideal for fasting |
| Rice Flour | ~75 | ✅ Yes | Easy to digest, versatile |
| Sharbati Wheat Flour | ~70 | ❌ No | Premium soft wheat, tasty rotis |
| Lokwan Wheat Flour | ~68 | ❌ No | Staple Indian wheat, rich in fiber |
| Jau (Barley) Flour | ~53 | ❌ No | Low GI, great for diabetes and cholesterol |
| Banana Flour | ~52 | ✅ Yes | Resistant starch, supports gut health |
| Bajra (Pearl Millet) | ~54 | ✅ Yes | Magnesium-rich, winter-friendly |
| Oats Flour | ~45–55 | ✅ Yes | Lowers cholesterol, aids weight loss |
| Khapli Wheat Flour | ~45 | ❌ Low-Gluten | Ancient grain, low GI alternative to modern wheat |
| Jowar (Sorghum) | ~45 | ✅ Yes | Iron-rich, boosts digestion |
| Barnyard Millet Flour | ~41 | ✅ Yes | Very low GI, great for fasting and diabetes |
| Rajgira (Amaranth) | ~35–40 | ✅ Yes | High in calcium and essential amino acids |
| Ragi (Finger Millet) | ~35 | ✅ Yes | Calcium-rich, good for bone health |
| Moong Dal Flour | ~30–35 | ✅ Yes | High protein, gut-friendly |
| Besan (Gram) Flour | ~25–35 | ✅ Yes | Protein-dense, excellent for weight and sugar control |
| Amboli Peeth | Unknown (Low) | Varies* | Fermented blend, promotes digestion and light eating |
*Note: Amboli Peeth is usually made from rice and urad dal. Gluten content varies by recipe.
🌿 A Closer Look at Lesser-Known Flours
✅ What is Jau (Barley) Flour?
Jau flour is made from barley, a whole grain known for its low GI, high beta-glucan fiber, and cholesterol-lowering properties.
🚫 Is Jau flour gluten-free? – No, it contains gluten.
✅ What is Barnyard Millet Flour?
Made from the tiny, nutrient-dense barnyard millet, this flour is gluten-free, high in iron, and perfect for fasting diets. It’s also excellent for people managing diabetes or PCOS.
✅ What is Amboli Peeth?
A traditional Maharashtrian flour mix, Amboli Peeth typically includes rice and urad dal. It’s usually fermented overnight, making it great for gut health, easy digestion, and ideal for lactating mothers or as a light dinner option.
✅ Choose Consciously, Choose Dhatri
At Dhatri Agro, we offer a curated range of organic flours, many of which are gluten-free, low-GI, and rooted in traditional wisdom. Whether you're managing diabetes, aiming for weight loss, or looking to improve your family’s gut health, your perfect flour match is here.
👉 Browse our plastic-free, eco-friendly packs and make the switch to better grains today.
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Organic flour, gluten-free flour, is Jau flour gluten free, low GI flour India, diabetic-friendly flours, ancient grains, high protein flours, Amboli Peeth benefits, healthy flours for weight loss