Buckwheat flour, whole-groat & Diabetes
High glycemic impact — occasional choice only. Glycemic load of 40.4 per 100g.
✅ Nutrition data verified · GL 40.4/100g · GI 66.6 · TIER 3 ⚠️ GI: Subcategory Estimate
GI estimated from food subcategory average — not directly tested on this food. [1] [3]
Blood Sugar Response
Nutrition Profile
Lower-GL Alternatives
🍚 Corn bran, crude
GL 4.4/100g — Low GL
Fiber 79.0g/100g. Rated diabetes-friendly — lower glycemic impact than your current selection.
Corn bran, crude & diabetes →🍚 Oat bran, cooked
GL 5.9/100g — Low GL
Fiber 2.6g/100g. Rated diabetes-friendly — lower glycemic impact than your current selection.
Oat bran, cooked & diabetes →🍚 Hominy, canned, white
GL 7.8/100g — Low GL
Fiber 2.5g/100g. Rated diabetes-friendly — lower glycemic impact than your current selection.
Hominy, canned, white & diabetes →🍚 Hominy, canned, yellow
GL 7.8/100g — Low GL
Fiber 2.5g/100g. Rated diabetes-friendly — lower glycemic impact than your current selection.
Hominy, canned, yellow & diabetes →Glycemic Load by Serving Size
| Portion | Weight | Carbs | Glycemic Load | Verdict |
|---|---|---|---|---|
| ½ Serving | 60g | 42.4g | 24.2 | High |
| Standard Serving | 120g | 84.7g | 48.5 | High |
| Restaurant Portion | 240g | 169.4g | 97.0 | High |
GL ≤10 = Low (Friendly) · 11–19 = Moderate · ≥20 = High (Limit).
The page-level verdict is based on GL per 100g; this table shows how portion size changes the actual GL you get.
Other Cereal Grains and Pasta Foods
FAQ
Is Buckwheat flour whole-groat good for diabetes?
With a GL of 40.4, Buckwheat flour whole-groat ranks as a food to limit. The carbs hit your bloodstream fast with little fiber buffer. Consider this an occasional treat, not a staple.
What is the glycemic load of Buckwheat flour whole-groat?
GL = 40.4 per 100g for Buckwheat flour whole-groat. For context: low GL is ≤10, moderate is 11–19, and high is ≥20. Buckwheat flour whole-groat falls into the High category.
How does Buckwheat flour whole-groat affect blood sugar?
After eating Buckwheat flour whole-groat, you can expect a high blood sugar response. The GL of 40.4 means a significant spike. This can vary based on what else you eat with it.
Is the GI value accurate?
The GI of 66.6 for Buckwheat flour whole-groat is estimated (Tier 3), not directly ISO-tested on this specific food. It is based on the weighted average GI of foods in the Cereal Grains and Pasta category from the International GI Tables (Atkinson et al., 2021). Actual GI may vary by variety, ripeness, cooking method, and individual response. We display estimated values with full transparency so you can make informed decisions.
Can portion control make this food work?
Yes — half a standard serving of Buckwheat flour whole-groat reduces the glycemic load substantially. At GL 40.4 per 100g this is a dense source, but a half portion makes a meaningful difference. The key is mindfulness: use it as a side dish, not the main event, and fill most of your plate with non-starchy vegetables and lean protein.
Methodology & Sources
Data Tier: TIER 3 — estimated from category average
Glycemic Index (GI): 66.6 — subcategory_avg:Cereal Grains and Pasta. Source: International GI Tables (Atkinson, Brand-Miller et al., Diabetes Care, 2021). University of Sydney GI Research Service.
GL (per serving, 120.0g) = 40.4 × 120.0 ÷ 100 = 48.5
Nutrition Data: USDA FoodData Central, SR Legacy Release (April 2018). FDC ID: 170687. Data are in the public domain (CC0 1.0).
GL Classification: ≤10 = Low (Low GL), 11–19 = Moderate (Eat in Moderation), ≥20 = High (Limit). Based on University of Sydney Glycemic Index Foundation classification.
⚠️ GI value is estimated, not directly ISO-tested on this specific food. Actual GI may vary by variety, cooking method, and individual glycemic response.
Cite this page: GlycemicWise. “Buckwheat flour, whole-groat — Glycemic Load & Diabetes Reference.” GlycemicWise, July 2026. https://glycemicwise.com/foods/buckwheat-flour-whole-groat/
Dietary reference — not medical advice. This page provides evidence-based dietary reference information for general educational purposes. It is not a substitute for professional medical advice, diagnosis, or treatment. Individual blood sugar responses vary significantly. Always check your blood glucose to understand your personal response to foods, and talk to your doctor or a registered dietitian before changing your diet. Data sources are cited above and publicly available from the USDA and the University of Sydney Glycemic Index Research Service.