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Prediabetes and Baking

Prediabetes and Baking: The 8 Rules for Blood-Sugar-Friendly Baking

Some ladies tell me they haven't used their baking pans since their Prediabetes diagnosis. It seems they're scared baking will raise their blood sugar too much! Is this true? Can Prediabetes and Baking go together?


I'm here to tell you ladies that Prediabetes and Baking are totally ok together AS LONG AS YOU follow...

The 8 Rules For Blood-Sugar-Friendly Baking!

Let's get right into it!

After this quick read, you'll be dusting off your baking pans, apron and oven mitts, AND making some blood-sugar-friendly baking! Yippee!

#1- Ditch the High Carb Flours

All conventional baking flours are very over-processed, with most of the fiber and nutrients removed (this is TOTALLY bad for your health).

Nothing in your pantry will get you closer to Diabetes than using these flours in your baking!

Chuck out these flours...or get some kids together and make bread-dough art, but just don't eat it!

The worst High-Carb-Flour offenders are:

  • White Flour, all purpose
  • Wheat Flour, all purpose (not to be confused with whole-grain-wheat flour)
  • Corn Flour
  • Rice Flour

#2- Use High-Fiber Flours

High-fiber flours will add very few carbohydrates to your baking. They'll also add a TON of high blood-sugar-busting fiber.

The MORE fiber in your baking, the SLOWER you'll digest your food and the LESS of a blood sugar rise you'll experience. 

You HAVE to use high-fiber flour in ALL your baking if you want to reverse your Prediabetes and Insulin Resistance.

Good High-Fiber Flour choices are:

  • Sorghum Flour (works well mixed with chia meal)
  • Coconut Flour (works well alone, but does need eggs and coconut oil to work)
  • Almond Flour (quite high in fat, works for some things, not for others)
  • Bean Flours (works best mixed with other flours)
  • Lentil Flours (works best mixed with other flours)
  • Soy Flour (great in a mix, but not alone)
  • Flax Seed Meal (works alone for bread, and works mixed with other high-fiber flours)
  • Chia Seed Meal (works alone for muffins/waffles, and works mixed with other high-fiber flours)
  • Oat Bran (works best mixed with other high-fiber flours)
  • Rye Flour (works best mixed with chia seed or flax meal)
Bobs Red Mill Golden Flaxmeal
Bobs Red Mill Coconut Flour

#3- Replace Sugars with Natural Sweeteners

The best thing you can do for yourself is to stop eating ALL refined sugars, high fructose corn syrup, rice syrup and other processed sweeteners. Refined sugars NEVER occur in nature.

And to make matters worse...

All the good stuff, like minerals and antioxidants, have been stripped away from refined sugars!

Just like with refined flours...refined sugars are TOTALLY bad for blood sugar control.

But not all sweeteners are bad!

Natural sweeteners, as nature made them, are better choices for your body because they're full of the minerals and antioxidants you need to reverse your Prediabetes.

Prediabetes and Sugar

Replace all the refined sugar in your recipes with:

  • Raw Honey
  • Maple Syrup
  • Coconut Sugar
  • Blackstrap Molasses

#4- Never Use Artificial Sweeteners

Fake sugars are linked to insulin resistance, obesity and Irritable Bowel Syndrome.

Fake sugars also mess up the gut microbes that make you sensitive to insulin (this is really NOT good and will make you sick).

To learn more about how fake sugars are A TERRIBLE CHOICE for Prediabetes, check out my blog post: Artificial Sweeteners and Prediabetes

Artificial Sweeteners And Prediabetes

#5- Never Use Sugar Alcohols

Guaranteed to give you tummy aches, farts galore, and disrupt your friendly gut microbes...take a pass on the sugar alcohols.

Sugar Alcohols are totally unnatural and shouldn't be in your diet.

So make sure you ditch:

  • Sorbitol
  • Mannitol
  • Xylitol
  • Hydrogenated Starches
  • Erythritol 

#6- Leave out All the Sugary Add-ons

Never add stuff with extra sugar into your recipes! These sugary add-ons are extra carbs and won't help your Prediabetes or blood sugar control.

NEVER add:

  • Chocolate chips (the most common thing you see in recipes)
  • Candy
  • Icing (you really don’t need icing on a cake, try berries instead)
  • Lots of Dried Fruit (a few raisins is ok, but a lot is too much!)

#7- Reduce the Sweetener

Most recipes really don’t need as much sweetener as they call for.

Try 25% less and see if it tastes any different. It likely won't!

AND you'll also quickly notice how YOU get used to having less sweetener...

...AND THEN, if you do eat something with lots of sweetener in it, you'll gag and say: 

"TOO SWEET! How did I used to eat this stuff?"

#8- Figure Out How Many Carbs You're Eating 

Just because some online recipe says something is healthy, doesn't mean it is.

I've seen hundreds of Paleo, vegan, vegetarian and low carb recipes that are packed with more sugar than you should eat in an entire day! (Don’t be uninformed...figure it out for yourself!)

If you use the high fiber flours (above, in Rule #2), they won't add that many carbs to your baking...BUT...

Did you know?

1 cup of sugar/raw honey/maple syrup has 200 grams of carbohydrates in it! You want to make sure you don't overdo it!

Your baking should NEVER have more than 2 teaspoons of sweetener per serving (8 grams of sweetener)

Don't Know How To Figure Out How Many Grams Of Sweetener In Your Recipe?

Save this handy chart to your phone and Pin it!

Grams of Sweetener Sugar Baking

For Example:

If your recipe calls for 2/3 cup of raw honey (133 grams carbs, see chart above) AND you get 30 servings from your recipe...

That's 133 grams divided by 30 servings = 4.43 grams sweetener per serving. That's totally ok!


If your recipe calls for 1/2 cup of maple syrup (100 grams carbs, see chart above) AND you only get 6 servings from your recipe...

That's 100 grams divided by 6 servings = 16.67 grams per serving.

That's totally TOO MUCH sweetener! (and likely blood sugar problems for you).

So, now that you know Prediabetes and Baking is ok, and you have the 8 Rules for Blood-Sugar-Friendly Baking to keep you safe, do you wanna bake some really tasty stuff?

(Don't worry, all these recipes are high in fiber, and low in carbohydrates, AND I've already modified the sweetener.)


You'll always see a nutrition label on my baking recipes, so you don't even have to figure out the carbs of sweetener per serving!

It couldn't be easier than that...so check out these safe and yummy baking recipes. I know you'll love them as much as my family does:

Happy baking!

And remember, Prediabetes and Baking can go together.

As long as you follow The 8 Rules For Blood-Sugar-Friendly Baking, you're good to go!

About the Author Joan Pasay

As a Nutrition & Lifestyle Therapist I felt compelled to start Power In The Group. Why? To guide and support women like you with Prediabetes or Insulin Resistance so you can regain and nourish your health...without all the confusion. Together we can enjoy the richest quality of life for ourselves, with our families, and within our society...wanna come along?

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