Swapping part of your white wheat or rice flour for fiber- and protein-rich flours (legumes like lupin or chickpea, or seeds like flax and chia) significantly lowers a meal's glycemic impact.
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The precise ranking out of 10 (white rice flour = 1, lupini flour = 10) isn't a standardized scientific score — it's a homemade hierarchy. But the underlying direction is well documented: legume flours (lupin, chickpea, fava) and seed flours (chia, flax) carry far more fiber and protein than refined grain flours, which slows glucose absorption. A crossover trial in the British Journal of Nutrition (24 people with type 2 diabetes) found adding lupin flour to a glucose drink significantly cut the 4-hour glycemic response, on par with soy. A 2022 study in Foods (Frontiers) found swapping in 20% lupin flour in pasta lowered its glycemic index by roughly 20-30%. White lupin flour runs up to 40% protein and 39% fiber, versus almost none in refined white rice flour — the mechanism behind the ranking holds, even if the precise scores out of 10 are a simplification.
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