I learned the following from a friend who had gestational diabetes and had great success from her nutritionist. Incredible success, and a great way to maintain a decent amount of carbs in your diet over a lifetime. Despite my propensity to eat a couple of slices of NY style pizza per meal on a daily basis, I have had great success as well, and so have friends:
- After each snack/meal, take a 5 - 15 minute walk or some form of similar exercise. All carbs turn into sugars within 2 hours in your body. If you were to measure the effect of a simple 5 - 10 minute walk immediately after every meal/snack, you would be amazed at how much less sugar your body needs to process. Extending your walk time to 20 or more minutes at night can make a significant difference as well.
- Don't eat for 2 hours between meals to avoid overlap of carbs & their sugar in your body.
- Stay within 30 to 35 carbs per meal. I go to 40+ sometimes, and I walk a bit longer and eat a bit less of carbs later.
If you stick to this, you'll get results. The tough part is making sure you don't drop the walks. They are essential. Even if you merely walk around a small outside area after a snack, it's worth it.
Regarding soy flour, the main thing to remember when mixing different types of flour is you have to re-establish protein levels in wheat based breads. Most of us seek higher gluten levels, since it is gluten that gives yeast bread its structure, and enables it to rise stronger.
All Purpose is maybe 10% - 12%; King Arthur for example is 11.7%. Bread flour is normally 12% - 13% (e.g, King Arthur & Specialty Gold Medal Bread flour is 12.7% according to manufacturer specifications), and high gluten extends beyond this level, normally in the 14% or higher range. Unfortunately, as you can see in other sessions, when you try to calculate the protein levels yourself, you are working with numbers that have been rounded off in the labels.
Soy flour has a high % of protein, but it is gluten free, so you have to dismiss its protein level. Bob's Red Mill Soy flour suggests that you replace no more than 30% of your flour with soy; otherwise, the dough will crumble instead of rise due to lack of gluten. I certainly wouldn't try this trick with anything less than bread flour.
Try the walks, avoid snacking for 2 hours between meals, and stay within 30 or so carbs per meal. This still gives you breakfast, snack, lunch, snack, dinner, snack. Not bad for a diet. And it will likely produce better results than straying from good foods over a lifetime.