Thousands of recipes are made available among keto diet lovers, yet so many demand the use of flour.
When it is time to go to the supermarket and pick up a bit of flour, it’s important to think about the options in front of you.
Don’t rush out and grab traditional flour as that is rarely optimized for keto diet requirements. Instead, you want to take a look at two options that pop up from time to time among keto diet enthusiasts.
These ingredients include coconut flour and almond flour.
Here’s more on which one is better for the keto diet.
Nutritional Breakdown of Coconut and Almond Flour
Let’s start with simple facts and move forward from there.
Here’s a quick nutritional assessment of both ingredients to better understand their role in a keto meal plan.
Coconut Flour: 9 Grams of Fat, 19 Grams of Protein, 65 Grams of Carbs
Almond Flour: 51 Grams of Fat, 22 Grams of Protein, 20 Grams of Carbs
Please note, all nutritional figures mentioned above are for a 100-gram serving (approximately 1 cup).
The main focus of your decision is going to go towards carbs and rightly so. The entire premise of this diet is to make sure your carb intake goes down significantly to allow for ketosis to take place. There are some supplements that can help you get there (see our favs here), but sticking to around 20 grams of net carbs per day is also going to help.
Until this happens, the body isn’t going to be able to increase its metabolic rate and burn through unwanted fats.
With almond flour, you are going to be getting only 20 grams of carbs per 100 grams of flour. This is exceptional and far better than what coconut flour has to offer (65 grams per 100 grams of flour).
Over the long haul, this can be a great way to remain committed to your diet without breaking the established guidelines.
This is why almond flour is such an exceptional option to have in your back pocket as an ingredient. It is easy to use, works well in the keto diet and has such a low amount of carbs at the same time.
The coconut flour is simply unable to keep up with this and has far too many carbs to remain a viable option in your meal plan. It simply won’t work.
Another point to look into will be your protein intake as this is a must while you figure things out. With almond flour, you get a good amount of protein as it offers approximately 22 grams of protein per 100 grams of flour.
While coconut flour is only able to offer 19 grams of protein per 100 grams of flour while having more carbs too.
This is when it becomes apparent there is more value to consuming almond flour with your meals than anything else.
It is one of the best flours in the world for a reason and that certainly applies to the keto diet.
Your body will need a good amount of proteins to stay healthy and the additional grams found in almond flour can go a long way.
It’s all about adding it into enough recipes to make sure the number of proteins remains at a respectable level.
As you look at the various details, your eyes are also going to go towards the fats in the nutritional breakdown.
With almond flour, you get a high amount of fats coming in at approximately 51 grams of fats per 100 grams of flour.
This is essential because of how the breakdown is done for the keto diet. You want to get a good amount of fats and in this case, you will be getting healthy fats at the same time. It’s a proper win-win and that’s where so many people start to reap the rewards of consuming almond flour. I
t has the kind of value you are not going to get from other ingredients as easily as you want to.
While looking at coconut flour, you will realize it simply doesn’t have enough fats to warrant a discussion as it comes out to be approximately 9 grams of fat per 100 grams of flour.
With almond flour, you are getting something more than a low-carb alternative. In fact, even individuals on regular diets mention the plus points of almond flour as it is packed with essential nutrients.
If you want to lead a healthier lifestyle, it’s important to make use of ingredients such as these in your upcoming recipes.
With the keto diet, you will want to take advantage of these nutrients as soon as possible.
In almond flour, you are going to gain 3 grams of fiber, 35% of recommended vitamin E intake, 13% of recommended phosphorus intake, and 31% of recommended manganese intake.
Health Benefits of Almond and Coconut Flour
It’s important to note both flours have health benefits and it’s all about perspective as you look to find an all-in-one solution.
With almond flour, you are going to notice a serious uptick in health-related advantages such as lowered fatigue, improved cholesterol levels, and even a reduction in cancerous developments within the body.
While these advantages aren’t always going to be on the top of your mind while building a high-grade keto meal plan, it is still something to keep in mind as you pour through alternatives.
In this case, almond flour does a tremendous job on all fronts.
In the end, there is a considerable gap between coconut flour and almond flour in this battle of ingredients.
Anyone that is hoping to follow the keto diet will understand how important it is to minimize carb consumption on a daily basis.
With this in mind, coconut flour is a horrible option and simply takes up too much of one’s carb-related allotment. Instead, it is smarter to make use of almond flour, which is far lower in carbs and offers incredible value all on its own.
When you are putting together recipes in a keto diet meal plan, it’s best to incorporate ingredients such as almond flour because of their nutritional breakdown.
The ingredient is easy on the digestive system, delicious, and works well with the keto diet too.
Ben Corbin brings nearly 20 years of experience as a health and wellness author and writer. He holds a master’s degree, has a passion for health and fitness, and is driven to provide readers with accurate and honest diet reviews. Learn more about Ben and the DadQuarters mission at our About page.