Baking with Almond Flour for Type 2 Diabetes

Do we have any bakers with type 2 diabetes out there?

In the past 5 years, I have grown to love baking. Cookies, cake, bread… you name it, I have baked it!

A family member of mine was recently diagnosed with prediabetes. This family member is working hard to make lifestyle changes to slow/prevent the progression of prediabetes to diabetes (that includes avoiding most of my high carb baked goods!). To show my support, I decided to experiment with a favorite recipe: pumpkin muffins, for those with type 2 diabetes.

My goal:

Modify the original pumpkin muffin recipe to a new, lower carb muffin, while maintaining the overall taste and quality.

Could almond flour be the low carb answer for people with type 2 diabetes?

Almond flour is gaining popularity as more people with type 2 diabetes look for a lower carb alternative to all-purpose flour (a common staple in any baker’s pantry).

In doing some of my own research, I wanted to find out, could I use almond flour for my pumpkin spice muffins? The original recipe includes the following ingredients:

  • Eggs
  • Sour cream
  • Pumpkin puree
  • Brown Sugar
  • Sugar
  • Butter
  • All-purpose flour
  • Baking powder
  • Baking soda
  • Salt
  • Cinnamon
  • Ginger
  • Cloves
  • White pepper
  • Raisins

(As a personal preference, I usually omit the ginger, cloves, and white pepper, but add extra cinnamon)

Carbs in 1 muffin: 52 grams

What is almond flour, and why is it more beneficial for people with type 2 diabetes?

Almond flour is made from almonds. The almonds are blanched (boiled for a brief time and then placed in cold water to stop the cooking process), then the skin is removed, and finally, the almonds are ground into a fine texture (almond flour).

Almond flour is low in carbs and is gluten free, making it a great option for those with celiac disease or gluten intolerance (in addition to those who are carb conscious, like those with type 2 diabetes). Gluten, however, does play an important role in flour, it is the protein that forms when water and flour are mixed together and helps give bread it’s chewy texture. Therefore, it is not always a simple one to one swap when it comes to replacing all-purpose flour with almond flour. 

Tips to keep in mind if you are thinking about using almond flour

  • Almond flour can be a viable alternative to all-purpose flour for those with type 2 diabetes in many baked goods such as cookies, cakes, quick breads, and pancakes. However, it may not the best alternative for yeast bread.
  • There is no standard conversion when using almond flour as a substitute for all-purpose flour.
  • A few avid bakers have suggested the following:
    • Start off by replacing the volume of flour in the recipe with the same volume of almond flour:
      • (i.e. 1 cup of almond flour in place of 1 cup of all-purpose flour).
      • Slightly increase the amount of rising agent (baking powder and/or baking soda) to accommodate the heavier weight of the almond flour.
    • Using either more almond flour or using less liquid in the recipe can help balance the extra moisture in almond flour.
    • One suggested conversion when using almond flour as a substitute:
      • 1:2 ratio (i.e. ¾ cup all-purpose flour = 1 ½ cups almond flour)
    • Almond flour burns easier than all-purpose flour. Baked goods with almond flour may need to be cooked at a slightly lower temperature and/or covered using a foil tent to prevent burning.

How does almond flour compare to all-purpose flour?

FlourServingCaloriesCarb (g)Fiber (g)Fat (g)Protein (g)
All-purpose flour¼ cup1202410.54
Almond flour¼ cup16063146

Recipe for type 2 diabetes - friendly pumpkin spice muffins using almond flour

Ingredients: (Yield: 24 muffins)

  • 4 eggs
  • 1 cup sour cream
  • 3 cups pumpkin puree
  • ½ cup Splenda Brown Sugar Blend
  • ¼ cup Splenda Sugar Blend
  • 16 tbsp (2 sticks) unsalted butter, melted
  • 6 ¾ cups almond flour

*(The original recipe called for 4 ½ cups all-purpose flour. I used a slightly different conversion ratio: 1:1.5 instead of 1: 2 as suggested above)

  • 2 tbsp baking powder
  • 1 tsp baking soda
  • 1 tsp salt
  • 3 ½ tbsp ground cinnamon
  • 1 cup raisins 


  1. Preheat oven to 350 degrees Fahrenheit
  2. Grease muffin tin or line with muffin cups
  3. Whisk eggs, sour cream, pumpkin puree, sugars, and butter together in a large bowl
  4. In a separate bowl, sift together dry ingredients: flour baking powder, baking soda, salt, and cinnamon
  5. Fold raisins into dry ingredients
  6. Add dry ingredients to wet ingredients, stir gently. Do not over-mix.
  7. Scoop ½ cup of mixture into each muffin tin
  8. Bake muffins at 350 degrees Fahrenheit for approximately 30 minutes, until inserted toothpick comes out clean
  9. Wait 10-15 minutes before removing muffins from tins
  10. Place muffins on cooling rack

Nutrition Facts: (per muffin)

Calories:  309

Carb: 14 grams (the original recipe had 52 grams of carb per muffin)

Fiber: 5 grams

Sugar: 6 grams

Protein: 9 grams

Fat: 26 grams

Last comments on almond flour

  • Almond flour can be a great baking alternative for people with type 2 diabetes
  • Almond flour can be expensive (the amount you pay will vary depending on where you shop and which brand you purchase).
    • In my own research, I found almond flour cost nearly 15 times more than all-purpose flour (per pound)
  • Creativity and patience are required. Remember, what works well for one recipe, may not work well for another.

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