What Exactly is 00 Flour?
Originating from Italy, "00" flour, also known as doppio zero, is a super-fine white flour prized for making delicate pasta and crispy, thin-crust pizza. The grading system in Italy differs from the US, where flour is typically categorized by protein content. In Italy, the number refers to the fineness of the grind, with "00" being the most finely milled. To achieve this silky, baby-powder-like texture, the wheat grain's bran and germ—the parts containing most of the fiber, vitamins, and minerals—are completely removed. This leaves behind the starchy endosperm, a concentrated source of simple carbohydrates. While this refining process creates a beautifully smooth dough, it also has significant nutritional implications for blood glucose management.
The Glycemic Impact of Refined Flours
The Glycemic Index (GI) measures how quickly a food causes blood glucose levels to rise. Foods with a high GI are rapidly digested, leading to a quick and significant blood sugar spike. Since 00 flour is essentially pure starchy endosperm with no fiber, it falls into this high-glycemic category, similar to other white flours. A prominent Italian oncologist, Franco Berrino, has even referred to 00 flour as a "poison" for its contribution to chronic illnesses by causing blood sugar imbalances. When consumed, the body breaks down the refined carbohydrates into simple sugars very quickly, flooding the bloodstream with glucose and triggering a strong insulin response. For individuals with diabetes or insulin resistance, this process can be particularly problematic, leading to potentially dangerous blood sugar crashes after the initial peak.
How 00 Flour Influences Digestion
The absence of fiber in 00 flour is the primary reason for its glycemic effect. Fiber slows down the digestive process, allowing carbohydrates to be absorbed more gradually and preventing a sudden influx of glucose. This provides a steadier supply of energy and helps maintain stable blood sugar levels. Without this natural braking system, foods made with 00 flour are digested and absorbed very quickly. While some argue that long fermentation can improve digestibility, the fundamental high-glycemic nature of the refined flour remains.
Comparison: 00 Flour vs. All-Purpose vs. Whole Wheat
| Feature | 00 Flour | All-Purpose Flour | Whole Wheat Flour |
|---|---|---|---|
| Processing | Extremely refined, bran and germ removed. | Refined, bran and germ removed. | Contains the entire wheat grain (bran, germ, endosperm). |
| Fiber Content | Very low. | Low. | High. |
| Nutrients | Low; most vitamins and minerals removed. | Low; enriched with some nutrients after processing. | High; rich in fiber, vitamins, minerals, and antioxidants. |
| Glycemic Index | High, similar to white flour (~85). | High (~85). | Moderate to low; fiber content slows digestion. |
| Best For | Thin, delicate pasta and crispy pizza crusts. | All-purpose baking, general use. | Nutritious breads, rustic baked goods. |
Healthier Alternatives for Better Blood Sugar Control
For those needing to manage their blood sugar, opting for flours that are less refined and higher in fiber and protein is a wise choice. Here are some excellent alternatives to 00 flour that won't cause the same blood sugar spikes:
- Almond Flour: A low-carb, high-protein, and high-fiber option that has a very low GI. It is an excellent substitute for baked goods and is gluten-free.
- Chickpea Flour (Besan): Made from ground chickpeas, this flour is rich in plant-based fiber, which slows sugar absorption and has a low GI of 44.
- Whole Wheat Flour: Retaining the bran and germ, whole wheat flour offers more fiber and nutrients than refined flours, leading to a more gradual blood sugar response.
- Spelt Flour: As a whole grain, spelt flour is higher in protein and fiber compared to white flour and has a moderate GI.
- Coconut Flour: High in fiber and low in carbohydrates, coconut flour can significantly reduce the glycemic impact of baked goods.
How to Mindfully Incorporate 00 Flour into Your Diet
For those who still enjoy baking with 00 flour, mindful consumption and strategic pairing can help mitigate its blood sugar impact. The key is moderation and balance.
- Combine with Other Flours: Mix 00 flour with a higher-fiber alternative like whole wheat or chickpea flour to create a blended product with a lower overall GI.
- Pair with Fiber, Protein, and Fat: Serve pasta or pizza made with 00 flour alongside a substantial amount of vegetables (fiber) and a protein source like chicken or beans. Adding healthy fats, such as olive oil, can also slow digestion.
- Practice Portion Control: Enjoy smaller servings to minimize the carbohydrate load on your system. Serving a larger, fiber-rich salad first can also help.
- Consider Sourdough Fermentation: Some research suggests that the fermentation process in sourdough bread can lower the glycemic index of the final product, although the effect on 00 flour is limited.
Conclusion: Does 00 flour spike blood sugar?
In short, yes, 00 flour does spike blood sugar. Its finely milled, highly refined nature and lack of fiber mean that the carbohydrates are digested rapidly, causing a quick rise in blood glucose. It behaves much like other white, processed flours, and concerns about its health impact, particularly for those managing diabetes, are well-founded. While it makes delicious traditional pizzas and pastas, it should be consumed in moderation as part of a balanced diet. For better blood sugar control, choosing fiber-rich whole-grain or alternative flours is a far healthier option.
For more information on healthier flour options for managing diabetes, consult resources like Healthline's Best Flour Options for Diabetes.
