I tried coconut flour in many recipes , never a success . Thank you for sharing this post. Thank you for doing more coconut flour recipes! Coconut flour is mostly protein and fiber, with a bit of starch. It tends to clump and give a slight coconut flour taste. Hmm, interesting considering this is an article ??? Each recipe will vary so start cooking with recipes that have already been developed using coconut flour. Coconut flour is one of your better options if you need a gluten-free substitute for white flour. 1 cup walnut flour = 39.2g total carbs, 22.4g fibre (so 16.8g net carbs), 52.6g protein, 6.9g fat. While both are great choices for baking or using in numerous ways, coconut flour offers more fiber and less calories overall than almond flour. Thanks for the great article Libby. Note On Nuts: “The FDA lists coconut as a tree nut but in fact, coconut is a seed of a drupaceous fruit. It is the high fibre by-product of making coconut cream and coconut milk. I’m following you now!! Flavour coconut flour well (no one likes dull pancakes), ensure you use enough eggs and allow the batter to stand for a while so the coconut flour can swell and absorb the liquids. Coconut flour and white flour also have significant differences when it comes to their nutritional value. You are here: Home / SPICEography Showdown / Coconut Flour Vs. White Flour: SPICEography Showdown. I was wondering if you would know of a good recipe for pan fried sea scallops with almond flour or coconut flour. Coconut flour is better for and gentler on the environment, especially if you choose one of the companies listed here, Bob’s or Let’s Do Organic, who further the conservation of mangroves. they are great and crispy but possibly the most expensive crackers i have ever eaten.! While allergic reactions to coconut have been documented, most people who are allergic to tree nuts can safely eat coconut. a 1/2# bag of almonds (cheaper than the flour) costs me $7 !!!!!! blogger. Coconut flour is rich in fiber, protein as well as in minerals like iron and potassium. A study published in the British Journal of Nutrition show that consuming products with coconut flour will help lower the glycemic impact of the food. Coconut flour is comparable to almond flour in fat content, however it can't be subbed 1-to-1 for nut or wheat flours. ¼ cup of white flour 1 tablespoon coconut flour ½ cup white flour 2 tablespoons coconut flour ¾ cup white flour 3 tablespoons coconut flour Almond flour is high in omega 6 which is the inflammatory polyunsaturated fat we want to avoid in large quantities. Great article and so glad you are taking this direction. Once you feel comfortable with the properties of coconut flour, you might want to try experiment converting some almond flour recipes. While shopping for almond flour I saw the coconut flour below that was half the price. It is one of the better options you have when it comes to alternative flours in that it is versatile enough to be used in various sweet and savory dishes. Let's dig in ... Before we begin the coconut flour vs almond flour debate, you may wish to learn more about all low-carb flours. I earn from qualifying purchases, at no cost to you. Failing add sufficient liquid can result in your cake being dry and crumbly. Associates Program. Like coconut flour, almond flour is a low-carbohydrate and gluten-free flour; its low glycemic index makes it a great option for diabetics. Thank you so much. This is all great information. Coconut flour is prepared from the left over pulp of coconut meat after extraction of coconut milk. It's terrific to see an enlightening article of some true value too I am thinking of trying Almond flour but am unsure as to how the texture is? The standard formula is 1/4 cup of coconut flour used for every cup of wheat flour in a recipe. If you don't like, or can't tolerate coconut flour, I will continue to develop new low-carb and keto recipes with almond flour/meal. It works best in quick breads, muffins, and cookies. I will continue to add substitutions for older recipes. Coconut flour is known for being extra absorbent, which means it’ll soak up a larger amount of liquid than you think is possible. While it can be expensive, choosing to buy in bulk from Costco, Trader Joe’s, or Amazon can significantly lower the price. That would be great! The answer? This is such a wonderful site because all of my recipes need to be tree nut free due to my son's allergies. Part of the reasoning for developing more (not exclusively) coconut flour recipes is because of the increase in nut allergies (I never specify "tree nuts", as there are so many varied anaphylactic allergies suffered by so many people). I am one of those with nut allergies so I really appreciate the change! Learn how to start TODAY ... even if you're a complete beginner. You can now make it with almond flour OR coconut flour. Cons . It is always better to reach for a low-carb treat rather than a highly processed, high-carb one, but they must begin to make less of an appearance in your weekly meal plan. Thanks for the nutritional comparisons also. It is too easy to overindulge in almonds from almond flour low-carb baking. Omega 6 is inflammatory and omega 3 is anti-inflammatory. I will keep working on it. on this amazing one :D. I'm so glad I looked up a recipe for keto chocolate chip cookies made with coconut flour!!! Read my Ultimate Guide To Low-Carb Flours. I like Ditch the Carbs but the nutritional info on almond flour and coconut flour is totally wrong. And here also. Unfortunately coconut flour does not agree with any members of my family. Thanks for all the info! There is definitely a need for both varieties. https://www.calorieking.com/au/en/foods/f/calories-in-nuts-almond-meal/qSjJD4K6QROgXTz8WLdOLA White flour has a neutral flavor that serves as a blank canvas for other flavors. Do you have a suggestion for a coconut flour that doesn't taste very coconutty? I am having difficulties using coconut flour to make any cookies or muffins and have thrown away quite a lot due to various failed attempts. "Excessive amounts of omega-6 ... promote the pathogenesis of many diseases, including cardiovascular disease, cancer, and inflammatory and autoimmune diseases, whereas increased levels of omega-3 PUFA (a low omega-6/omega-3 ratio) exert suppressive effects." Nice nutty flavour in savoury dishes. I have tried but never been very successful with coconut flour for gravy. With the increasing number of allergies, more readers are asking for tree nut-free recipes. I want to make LCHF as affordable as I can for families. Almond Flour vs. Coconut Flour: A Nutritional Comparison. This recipe stinks and just taste like a bunch of eggs! * I see you use calorie king from AUS. I have eaten coconut all my life and, sadly, I now find that I am allergic to any amount of coconut in any shape or form. If you are using white flour in place of coconut flour, you will need to cut down on the liquid and use four times more white flour than your recipe requires for coconut flour. LOW-CARB SWEET TREATS: Want to enjoy parties AND stay on track? Here is the breakdown. The first thing you may notice is that the serving size for coconut flour is smaller (i.e., 2 tablespoons vs. 1 cup). Can coconut flour be used for thickening gravies and sauces? Coconut flour has 4 grams of fat, 4 grams of protein, 16 grams of carbohydrates, and 10 grams of fiber for each 1/4 cup. The rule of thumb is to substitute only 20 percent of coconut for wheat flour. If a recipe calls for both flours, generally it is using the qualities of one flour to enhance the other. I love my almond flour keto bread (the best ever IMHO ) and my coconut flour cookies for example. or should i also add more eggs and other ingridiends ? this is great! Thank you for this information. Coconut flour will work in many of these recipes, but you need to use only a small quantity and it may not give you that crunchy texture you are used to with breadcrumbs. I continue to develop recipes using BOTH flours because I have readers who are intolerant to one or the other. White flour is white because of how thoroughly it has been processed. I used half coconut oil and half applesauce. High in fibre - both coconut and almond flours are high in fibre. Takeaway notes: Coconut flour is versatile, cheaper, healthier, has better omega 3:6 ratios and far lower in carbs than almond flour. Coconut milk powder is nothing but dried coconut cream which can be used in recipes needing coconut milk. Nutrition - there's not much in it, but both are better than wheat and grains. Any chance you could devise a coconut flour challah recipe? I find using both works well but would rather just use coconut flour. your readers and me. Almond flour only contains 3G of carbs and 6g of fibre per cup 64 grams). Hey Libby, I'm soooooo glad to read this article. Try lightly toadying the flour before adding it to your gravy liquids, medium heat in a pan. Thank you for the article. Hello, I am one of those few people who have a negative reaction to coconut flour. Love your site! Mild in taste, its texture is similar to other flours. Coconut flour. I've had better luck with almond flour recipes, but I much prefer the taste of coconut flour to almond flour, and it fills me much more quickly (and for longer) than almond flour. Please advise. I can't wait to start making a lot of these yummy sounding recipes!! I get my nutritional diet from cronometer.com which uses the US national databases as reference. Almond flour is a great replacement for breadcrumbs in recipes such as chicken nuggets, crumbed pork and grain-free fried chicken. It has been requested that I bake more frequently with coconut flour than almond flour. This site uses Akismet to reduce spam. I used to find this until I realised I needed enough eggs to make it moist and light. Learn how your comment data is processed. Coconut flour is made as a byproduct of coconut milk and coconut water, and thus is widely available. In nz, what are your preferred brands to buy? thanks! Any ideas for using coconut flour when someon has an egg allergy? Yum! My sister says my weight loss will be very slow if I do this. so, 1/4 volume for coconut flour is THE SAME as one unit of almond flour ? -Shannon. I never Gove a straight conversion factor for coconut flour to almond flour (and visa versa) because there are so many factors that go into a recipe. I'm afraid the numbers are correct. These qualities make it a great option for people with a gluten-free diet, or who have diabetes. I am buying more coconut flour today. I wish that too. I'm not sure which would be best and wanted your opinion. Ultimate Guide To Carbs In Food 0, 1, 2, 3, 4, 5 lists, Ultimate Guide To Carbs In Nuts And Seeds, Delicious Keto Carrot Cake - Only 3.8 Net Carbs, How to Make a Healthy Low-Carb Lunch Box + VIDEO, Low-Carb Kids 7 - High Carb vs Low-Carb Lunches for Kids, Keto Peanut Butter Fudge No-Bake Recipe+ Video, https://www.calorieking.com/au/en/foods/f/calories-in-nuts-almond-meal/qSjJD4K6QROgXTz8WLdOLA, https://www.calorieking.com/au/en/foods/f/calories-in-flours-coconut-flour/ddEQXDvSQDib11d-ALtASw. Enriching it does not return all of its nutritional value and make it good for you again. These are the two you’ll see most often in Paleo baking. After the meat has had the oil removed, it is then ground, dried and pulverized. Again, Thank you!! I’m finding that I’m having a problem with Almond flour. I have been trying to move away from using so much almond flour here lately. It is also gluten-free. You will also need to cut down on how much of the coconut flour you use. Get healthy low-carb recipes you'll LOVE - DON'T WAIT - BUY NOW. However, when you compare coconut flour vs. almond flour from a health perspective, coconut flour emerges as a healthier and safer choice. When it comes to nutrition and macronutrients, there are major differences between almond flour and coconut flour. It can also cause symptoms in people who are gluten-intolerant due to celiac disease or other conditions. I have never heard of challah bread before so I googled it. Required fields are marked *. Not a lot! DON'T WAIT - BUY NOW. What about baked goods with Coconut flour tend to really dry your mouth out? Am on gluten free etc diet. I just LOOOVE coconut flour and its taste, and am always trying to find recipes for it! For those of you new to cooking with coconut flour, it can be tricky to work with unless you understand how coconut flour works and behaves. Reserve white flour for white bread that you want to rise a lot and where you need a lot of gluten to achieve a pillowy texture. They all work the same . In other words, baked goods where you don’t need the softness and chewiness that you would get from white flour. I also find coconut flour has quite a sweet flavour and consequently we don't like it so much in savoury recipes, but I will try your idea of increasing flavourings and adding more salt and pepper. See terms and privacy policy. This has everything you need to Ditch The Carbs ... and live your best life! So I was thrilled to see this article. Because coconut flour is so incredibly absorbent, you will need extra liquids. I am a participant in the Amazon Services, LLC. Generally, 1/4 cup to 1/3 cup of coconut flour can take the place of one cup of grain flour. Xanthan gum works really well for thickening sauces used sparingly 1/4 tsp sprinkled through a teastrainer while stirring. Mild in taste, its texture is similar to other flours. This is all new to me and I am at the beginning of a big learning curve, thanks. I made a recipe that called for a simple tablespoon of coconut flour so I figured that small amount t wouldn’t hurt. From my experience, it takes quite a lot of trial and error to get them right. High in protein - coconut flour isn't as high as almond flour, but when you consider baking using coconut flour generally requires more eggs to help the baking rise and improve moisture, it can be considered a higher protein option. Cup measurements not understood in UK or Europe any chance of metric measurements. will do! https://www.calorieking.com/au/en/foods/f/calories-in-flours-coconut-flour/ddEQXDvSQDib11d-ALtASw It would be good to serve them up examples of healthiness thats easy on the wallets. Make it fresh in a blender as it doesn't store well. Coconut flour comes about from drying and grinding coconut meat. Coconut is not a botanical nut; it is classified as a fruit, even though the Food and Drug Administration recognizes coconut as a tree nut. Thank you and cheers from Germany! It is available in our rural supermarket so must be becoming more mainstream! They’re perfect … Home » The Ultimate Guide To Coconut Flour vs Almond Flour. In the past, our omega 6:3 ratio was closer to 1:1, in modern times it has moved to be 15:1, i.e. My gf is addicted to the stuff and having a healthy low carb option would be fantastic! Coconut flour is another gluten-free, grain-free alternative to regular flour, which is made from ground coconut flesh (the meaty part of the coconut). Wheat/White Flour vs Almond, Coconut & Tapioca Flour By Sherry Riter 19 Comments When I was diagnosed with an allergy to grain (grain allergy is NOT Celiac Disease or gluten intolerance), I immediately thought about all the delicious cakes and breads that I wouldn’t be able to eat anymore. Thanks for inspiring recipes and info. Coconut flour is gluten-free Copycat Keto Taco Bell, Refried "Beans" + VIDEO ». Alternatively, continue to use almond flour/meal (if tolerated) but limit the amount and frequency. If you are allergic to tree nuts, talk to your allergist before adding coconut to, or eliminating coconut from, your diet.”. One of your reasons for switching more to coconut flower is the same for me in Ecuador. So I would ask the supplier what it is before buying. Pls i need advice on best preservatives to use . This nut- and grain-free flour stands out nutritionally with a whopping 10 grams of fiber per ¼ cup (compared to a measly 1 g in all-purpose flour). I was surprised by how little coconut flour I had to use to make my banana bread loaf with semi-sweet chocolate chips. I made waffles with almond flour, then was unable to eat the rest of the day. Although almond flour is a better source of vitamin E and minerals than coconut flour, these health-promoting micronutrients are accompanied by an abundance of vulnerable fats that can stimulate inflammation. The loaf was so moist. As with most baking ingredients, there are pros and cons, so let's go through them. Updated: Oct 10, 2020 This website earns income from ads and some pages may contain affiliate links, at no cost to you. TOP TIP 2: Some people are more sensitive to the subtle flavour of coconut flour than others. Coconut flour is the ground up coconut flesh after it has been pressed to remove the oils. Welcome This other post is my Ultimate guide To Low Carb Flours. So interested to see how your fathead recipe turns out with coconut flour vs, almond. No sorry. Not only is coconut flour gluten-free, it is also a source of healthy fats and is extremely rich in fibre. At 12- to 13-percent protein content, bread flour is stronger than all-purpose flour, but it can generally be substituted for all-purpose, and vice versa. Generally I buy Pam's ground almonds and coconut flour. Depending on where you live this may vary, but here in New Zealand, coconut flour is almost half the price of almond flour/meal. So I stand by my nutrition values but a great discussion to get my old brain cells working . Because coconut flour is made with dried and powdered coconuts, it has a noticeable coconut flavor. Part of the ethos of going low carb is not to rely on the sweet tastes, not to rely on treats but to use them occasionally. Can these flours be easily swapped in recipes? little of benefit. the bottom line is that coconut flour is so much higher in carbs than almond flour & when you bake a loaf of bread or make a cake w/ almond flour, how much are you going to eat a one sitting?! 1 cup almond flour = 21.9g total carbs, 12.1g fibre (so 9.8g net carbs), 23.4g protein, 56.4g fat. What about having the best of both worlds and combining the two flours? Coconut flour’s high-absorbancy characteristic sometimes translates into dry baked goods. Tastes amazing. These are the main differences between the most famous coconut based products that are often mistaken for another. I always suggest that you begin to bake with coconut flour using recipes that have already been developed using coconut flour. My biggest tip, is to flavour recipes really well. Coconut flour is a pretty economical low-carb flour to buy and to use because you only use 1/4 of the volume of almond flour. pls, am interesting in baking coconut flour bread in commercial quantity but i will need a good preservatives to make my coconut flour bread last long for 5 days. For example, you may need to add extra eggs and other liquid ingredients if it is to be used in a cake batter. In fact, coconut flour is high in fiber, nut free, and grain-free. I use almond meal for most recipes as it is cheaper to buy than almond flour. Coconut flour is also a great option for dredging fried or baked goods. May you be blessed ??? Low-carb baking, whether it is from coconut flour vs almond flour, should not be relied upon regularly. Low carb - both are lower in carbs than wheat and grain-based flours. Unless you are very experienced at low-carb cooking, you cannot directly substitute coconut flour for almond flour in recipes. You can bake with all coconut flour, as many people on low-carb diets do, or use it as part of a mixture with other flours, such as rice or almond. Extra eggs are required to help improve the texture of the baking and to help the cake to rise. Coconut flour may need additional flavouring and sweeteners in sweet recipes or additional herbs and spices in savoury recipes to over-ride the subtle coconut flavour it has. Your email address will not be published. Hi Libby... Would love to see some recipes using flax flour or linseed flour. Coconut flour is incredibly absorbent, so 1/4 cup of coconut flour is roughly equivalent to a full cup of almond flour. As a gluten-free flour, it can be used by people with celiac disease or who just prefer to avoid gluten. Coconut flour and white flour also have significant differences when it comes to their nutritional value. The brands I get here in NZ may be different to the rest of the world. Highly recommend this outstanding book. in the mixing and cooking - but it uses 2.5 cups of almond flour. I still use both. So you may not get the same result but you can try 9.7K views So to substitute almond flour for coconut flour, I would try and use 1 cup almond flour for 1/4 cup coconut flour and reduce the liquid? Whereas 64 grams of coconut flour contains 41g of carbs and 25 grams of fibre. Paulie. Or if the recipe is too wet, you need to add more flour, a tablespoon or partial cup at a time. Certainly I find your use of vanilla in recipes really good when you are removing the use of sugar / sweeteners from your life! What other alternative to almond flour have you used with success in recipes? Coconut allergy is reasonably rare. Regular coconut flour comes from the coconut meat after it has been pressed for virgin coconut oil. In NZ and AUS most of our goods are labelled with NET carbs, but then it gets trickier, some foods are imported with TOTAL carbs. Both of them have pros and cons, and they can both have a place in your pantry, but you might prefer one or the other. To compensate for the moisture imbalance, try adding 2 tablespoons extra liquid for every 2 tablespoons coconut flour you substitute for regular flour. Almond flour has less net carbs, but you need more of it when cooking, and it is also more calorie-dense than coconut flour. I found the comparisons between the two flours very interesting and informative. And why am I beginning to use coconut flour more frequently in recipes? Like, coconut one. Hi Libby, what is the difference between Almond Flour & Almond please? If you were thinking that it’s low carb, good for digestion, or high in healthy fats, those are all true. Use it in dishes where its lack of gluten and its coconut flavor will not cause issues. Even when I have used almond flour, I always try to use less and add coconut flour. It made everything clearer for me. I add loooottttsss of vanilla to mine. I need more options than either/or stuff. Thanks for the info. Coconut flour is rich in fiber, protein as well as in minerals like iron and potassium. I have occasionally used sunflower and pumpkin seeds ground in my food processor, and I understand you can now buy seed flours. ULTIMATE LOW-CARB BUNDLE: Want to start low-carb FAST? Quite a lot of Banting recipes use Sunflower meal instead of almond flour. After coconuts are pressed for their milk, bits of coconut meat remains. It's too black and white for me!! If you use a large percentage of coconut flour for baking, you may need to add extra eggs to your recipe to help combat its density, giving you an airier result. These may be a good option if you can tolerate them. I've been on a low-carb diet for about a month-and-a-half now and this is Great information because it's been a real challenge for me! It is the cheapest by far. That said, I have also seen 1 or 2 places saying that the powder could also be coconut flour. But I still have a question. Flour made from coconut becomes dense and soaks up a lot of moisture when it bakes. I'll see if I can find a solution. Salicylates are naturally occurring chemicals in many wholesome foods like … * I state total carbs, not net carbs as you have done. Produced from dried coconut meat that is finely ground, coconut flour offers rich, nutty flavor with subtle tropical notes. I understand your reasoning behind moving to more coconut flour based recipes, however I do ask that you continue to include the almond flour version as well. Coconut flour is higher in carbs, but you need very little amounts, plus it is lower in calories. Coconut flour is lower in fat (another reason why it is so absorbent for liquids in recipes), but it is stable saturated fat. Discover 500+ spicy recipes and hundreds of pepper profiles, comparisons, cooking tips + more. Almond flour has a higher fat content but it is the quality of fat that is important to consider. 1 cup of wheat flour contains a whopping 73g net carbs compared to 10g net carbs in 1 cup of almond flour, and 6g net carbs in the equivalent 1/4 cup of coconut flour (40% less than almond flour). Coconut flour is also considered low glycemic and because of its high fiber content, it is helpful in maintaining stable blood sugar. When baking with coconut flour, one cannot simply replace wheat flour in a recipe with a 1:1 ratio because they aren’t equivalent. … Coconut Flour Vs. White Flour: SPICEography Showdown. I see we need to add more eggs, I just do not understand how many more. Coconut flour is the clear winner in terms of health: Almond flour is high in omega-6s and pesticide residue (as most people buy conventional flour). Coconut flour is incredibly absorbent and it is best left to swell and absorb the moisture it has been mixed with. Both are gluten-free, both are grain-free and both are used heavily in low carb and keto cooking ... but which is best and how do you use them? For example, there may be an almond flour bread or cake, but if there is also some coconut flour in the recipe, it will be there to give it a better crumb texture or to hold the eggs together. But don't worry. * 1 cup of almond flour actually = 112g, 1 cup coconut flour = 112g ( both can vary slightly depending on US/AUS cups and moisture and hence density). Both coconut flour and almond flour are similar in macronutrient composition. After coconuts are pressed for their milk, bits of coconut meat grinding dried coconut after. Having a healthy low carb recipes and hundreds of pepper profiles, comparisons cooking! Of making coconut cream and coconut milk might want to make my banana bread loaf with semi-sweet chocolate.. It essential or I can use only one type of post they have different textures and consistencies has. 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