Discover everything you want to know about coconut flour vs almond flour. This ultimate guide shows you the difference between coconut flour and almond flour, their nutrition facts, net carbs, how to use and measure them, and recipe examples.
Flour substitutes with low net carbs
When following a low-carb or gluten-free diet, traditional wheat flour is off limits. You can use many low-carb and keto flour substitutes as well as types of gluten-free flours in baking and cooking (use these gluten-free baking tips to help you get started and get the answer to "is buckwheat gluten-free").
Two popular options are almond flour and coconut flour, both low in net carbs and high in healthy fats and protein.
Learn more about the difference between ground almonds and almond flour as well as how to make gluten-free meal prep easier
Benefits of using low-carb flours
Using low-carb flour like almond flour and coconut flour has many benefits.
They are perfect for those following a low-carb or keto diet, as they are low in net carbs compared to cups of all-purpose flour and high in healthy fats and protein.
Similar to cauliflower rice, they also are gluten-free and grain-free, making them an excellent option for those with restrictions (if you want to still consume grains on a gluten-free diet, learn more about the best gluten-free grains).
Many people feel "lighter" when after consuming these flours compared to wheat flour.
It is crucial to remember that these flours have different properties, and you may need to adjust your recipes accordingly.
Coconut flour vs almond flour: Which is better for your diet?
Your choice between coconut flour and almond flour will depend on your goals and preferences.
Both coconut flour and almond flour have their unique nutritional profiles and benefits.
Coconut flour is higher in fiber and low in net carbs, while almond flour is high in healthy fats and protein.
What is coconut flour?
Coconut flour is a soft, finely ground flour made from dried coconut meat.
Coconut flour’s unique texture and flavor add a slight sweetness to recipes, making it an excellent option for baking desserts and sweet treats.
As a Certified Nutrition Coach, when I was coaching figure competitors we used to call coconut flour "a figure competitor's best friend".
This is because it gives you the feel of traditional, filling carbs in items like pancakes and cookies but without the actual carbs- perfect for dropping weight.
Ways to use coconut flour
Coconut flour is a versatile ingredient you can use in various creative ways in your kitchen.
The possibilities are endless, from salty dishes like breadsticks and steamed bread to sweet treats like pancakes and coconut flour sugar cookies.
Try experimenting with different recipes and enjoy the benefits of this low-carb flour.
How to substitute coconut flour in your recipes
Coconut flour can be challenging due to its high absorbency and unique texture.
However, you can easily substitute coconut flour in your favorite recipes with a few tips.
From adjusting the liquid to adding binding agents, understanding the proper ratios and techniques will help you achieve perfect results every time.
What is almond flour?
Almond flour is a low-carb flour made from blanched almonds ground into a fine powder.
Almond flour has a slightly sweet and nutty flavor, and you can use it in various recipes like chocolate almond flour cookies, almond flour cupcakes, and even almond flour protein pancakes.
Likewise, it works as coatings for meats and vegetables and as a thickener for sauces and gravies.
Difference between almond flour and almond meal
Almond flour and almond meal are often interchangeable, but there is also a significant difference.
Almond flour is made from blanched almonds that have the skins removed and ground into a fine powder.
Unblanched almond flour, also called almond meal, on the other hand, is made from almonds that still have the skins on and is coarser in texture.
It can affect the texture and color of your baked goods, so choosing the right one for your recipe is essential. Personally I use blanched almond flour for all my gluten-free almond flour recipes.
Learn more about almond flour vs ground almonds and which one is best for your recipe.
Baking with almond flour: Tips and tricks for perfect low-carb results
Baking with almond flour can be a great way to enjoy your favorite treats while staying low carb and gluten-free.
It can also be tricky due to its unique texture and high-fat content.
You can consistently achieve perfect results by understanding the proper ratios, techniques, and flavor combinations and creating delicious gluten-free baked goods.
Coconut flour and almond flour nutrition facts
Coconut flour and almond flour have similar nutritional profiles, but some differences exist.
Coconut flour is a bit higher in fiber and lower in net carbs, while almond flour is higher in protein and healthy fats.
Both are gluten-free flours, grain-free, and keto-friendly.
For 100 grams of coconut flour, net carbs are approximately 7 grams. Almond flour contains about 3 grams of net carbs.
You might think, when reading this, that almond flour is lower in carbs.
Remember that you only need about a quarter of a cup of coconut flour when using both compared to one cup of almond flour or almond meal.
In that way, making delicious baked goods makes the carb intake very similar for both.
How to swap almond flour for coconut flour?
Swapping coconut flour for almond flour can be tricky, as they have different properties and behave differently in baking.
Generally, you will need to use less amount of coconut flour than almond flour and add more liquid to the recipe. Finding the correct ratio for your recipe may take some trial and error.
To start with, I use a ratio of four to one.
For a cup of almond flour, I replace it with a quarter cup of coconut flour. This is, of course, just an estimate on how to start when developing coconut flour recipes.
Baking with coconut flour vs almond flour
Coconut flour and almond flour behave differently in baking, so choosing the right one for your recipe is essential.
Coconut flour is highly absorbent and requires a lot of liquid, while to use almond flour is more forgiving and doesn’t require as much liquid. Coconut flour is best for bread, cakes, and muffins.
Making your own almond flour and coconut flour
Making your own almond flour and coconut Flour is an easy and cheaper way to enjoy the benefits of low-carb flour.
By making these flours yourself, you can ensure they are fresh and free from additives, making them perfect for your lifestyle.
How to make your own coconut flour
Making your coconut flour is surprisingly easy and affordable. Which makes it awesome to then whip up recipes like gluten-free cookie dough bars.
To do it:
- Take shredded or desiccated coconut, which I have made from scratch and still made coconut milk beforehand.
- Spread and press the coconut pulp onto a baking sheet and bake it at a low temperature until fully dry.
- Blend it until you get a fine powder, and then sift it to remove any larger pieces to get a natural fine flour. Homemade coconut flour is a great way to save money and avoid any added sugars or preservatives found in store-bought options.
How to make your own almond flour
Similarly, making your almond flour at home is a simple process.
- Start with blanched almonds (skins removed).
- Pulse them in a food processor until they form a fine, powdery texture.
Like coconut flour, homemade almond flour is cost-effective and lets you control the quality of the ingredients.
Tips and tricks
- Blanching almonds — If you are planning to make white almond flour, place your almonds with skin into the boiling water for two minutes. Drain, wash and spread on a cloth. By that time the skin will become loose and you can easily peel it using your hands.
- Amount – One and a half cups of almonds gives you two cups of almond flour and two and a half cups of coconut shreds gives you one cup of coconut flour
Gluten-Free Recipes With Coconut And Almond Flour
- Almond flour sugar cookies
- Gluten-free, chocolate chip crumble cookies
- Flourless protein brownies
- Peanut butter protein muffins
- Blueberry protein muffins
- Dairy-free, gluten-free protein brownies
- Protein granola
Frequently Asked Questions About Coconut Flour Vs Almond Flour
Almond flour is not directly interchangeable with coconut flour (as in a 1:1 ratio). However, you can interchange it in a 1:4 ratio. Meaning, use ¼ cup of coconut flour for a recipe that calls for 1 cup of almond flour. However, depending on the recipe, liquids may need to be tweaked.
Though they're slightly different in texture and taste, the biggest difference between coconut and almond flour is that they absorb liquid differently. Coconut flour absorbs a lot of liquid and thickens easier where as almond flour doesn't absorb more than you'd expect.
This article originally appeared on Low Carb – No Carb.
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