Almond Flour Versus Coconut Flour: Which One Should You Choose?

Flour alternatives are all the rage. While some types of flour are required for certain recipes, many people choose alternatives to white flour in an effort to eat healthier. According to Healthline, almond flour is one of the healthiest options. Made from ground almonds, this flour option contains a variety of nutrients including fiber, vitamin E, magnesium, and copper. While traditional white flour is high in carbs, almond flour is relatively low in carbs and high in healthy fats and fiber. This means that foods made with almond flour are more likely to keep you full.

It also adds great flavor to your dishes. "Besides having a slightly nutty, yet subtle flavor, almond flour is on fire because it's gluten-free and contains more protein than regular flour," Bonnie Taub-Dix, RDN, told Women's Health. You can replace regular flour with almond flour using a one-to-one ratio in most recipes. However, baked goods may not get as fluffy and airy when you use this option.

Health benefits of coconut flour

Coconut flour is another great substitute for white flour. Coconut flour is gluten-free and ideal for people with a gluten intolerance (via Healthline). It is also low in carbohydrates and adds a subtly sweet flavor to any dish. Coconut flour is packed with fiber, making it filling and satiating. One-fourth of a cup of this flour contains almost half of your daily recommended intake of fiber. It is also ranked low on the glycemic index (GI) and poses a low risk of spiking your blood sugar levels, unlike white flour.

Coconut flour can be trickier to work with than almond flour. "It generally absorbs more liquid than other flours, so it cannot be substituted one-to-one for other flours," dietitian-nutritionist Dana K. Monsees, MS, CNS, LDN, told Mindbodygreen. In terms of nutrients, both almond flour and coconut flour offer unique health benefits. Coconut flour can be harder to incorporate into recipes, so almond flour may be easier to use as a substitute. However, both are great options.