Best Keto Sausage Rolls Recipe (Coconut Or Almond Flour) - Thinlicious (2024)

FAQs

Is almond flour or coconut flour better for keto diet? ›

Nutrition Facts

As you can see, almond flour is far higher in fat than coconut flour, making it superior for those following a Ketogenic Diet, or a Low Carb High Fat (LCHF) diet. Coconut flour is far higher in carbohydrates than almond flour.

The two flours also have slightly different tastes. Coconut has a more generic, slightly sweet flavor, while almond flour (unsurprisingly) has a distinct almond taste. These characteristic flavors can sometimes be great — they can be delicious in cookies, pancakes, mug cakes, and keto bread recipes.

Because almond flour and wheat flour can be exchanged at a 1:1 ratio, you can also substitute coconut flour for almond flour by using 1/4 cup of coconut flour for every cup of almond flour.

The advantage of mixing these flours is that you get the benefits of each: the fiber from the coconut flour and the nutrients from the almond flour.

In fact, it is often used in keto baking and cooking as a substitute for traditional flours, which tend to be higher in carbs. However, it's important to note that while coconut flour is low in carbs, it is also high in calories, so it should be consumed in moderation as part of a balanced ketogenic diet.

Almond flour is often considered the keto “all-purpose” flour. Generally, you can use almond flour at a 1:1 ratio with regular flour.

2: Costs Coconut flour is cheaper than almond flour (and you use less). Coconut flour is an economical low-carb flour to buy and to use because you only use 1/4 of the volume of almond flour. Coconut flour is almost half the price of almond flour/meal.

Thanks to certain alternative flours, you can still make and eat foods like cookies and bread without experiencing a huge spike in your blood sugar. Almond, tigernut, soy, coconut, and spelt flour are not only low on the glycemic index, but they also offer protein and a variety of other benefits.

The best ratio is 3:1 almond flour to coconut flour. This low carb flour substitution closely mirrors all-purpose flour without the need for additional eggs. Keep the liquid ingredients at the same ratio suggested for coconut flour, as it will still need the extra moisture.

What has more protein, coconut flour or almond flour? ›

When comparing almond flour and coconut flour, it's important to consider their protein content. Almond flour contains approximately 21 grams of protein per 100 grams, while coconut flour has a slightly lower protein content, with around 19 grams per 100 grams.

The two also have slightly different tastes. Coconut has a more generic, slightly sweet flavor; almond flour (surprise!) tastes like almonds. The almond taste can sometimes be great -- for example, it's lovely in cookies and works quite well in pancakes -- but sometimes you don't want it.

Almond flour is a little more moist than wheat flour, and doesn't have quite the same binding qualities. You'll do best to substitute 1:1 to begin with, as many recipes respond well to this direct replacement. But be prepared to add more almond flour as you go to compensate for the wetter batter.

Thanks to certain alternative flours, you can still make and eat foods like cookies and bread without experiencing a huge spike in your blood sugar. Almond, tigernut, soy, coconut, and spelt flour are not only low on the glycemic index, but they also offer protein and a variety of other benefits.

I think almond flour is a great choice for low-carb baking. A 1/4 cup of blanched almond flour has 6 grams of carbohydrates and 3 grams of fiber, so it has 3 grams of net carbs. For comparison, a 1/4 cup of all-purpose flour has nearly 24 grams of carbohydrates and less than 1 gram of fiber.

Coconut flour appears to have a low glycaemic index of 51 which means it should cause less of a spike in blood sugar levels than wheat flour, which has a glycaemic index of 69. This is because coconut flour is high in fat and fibre, which work to slow down the release of sugar in the bloodstream.