By Emily Saunders

We all KNOW that white flour isn’t fabulous for our waist-lines or our blood-sugar, but it sure can get confusing when we start trying to substitute lower carbohydrate and more nutritious options.   There is not a one sized fits all solution, but there are some great options that I recommend keeping on hand in your pantry.  The good news is that most of these flours are now available at just about any grocery store and because both supply and demand have increased, prices are affordable.

First of all, let’s talk about the problem with white flour.

It contains both wheat and gluten- two of the top food sensitivities.
It contains no fiber- it’s wheat flour that’s been stripped of bran and germ to make your bread light and airy….. kind of like it’s nutritional value
It spikes your blood sugar… fast.  Because there is no fiber it is quickly digested and creates a big insulin response in the body
It’s bleached with chemicals to make it that pretty white color… Yes really
Ok… enough about that.  So how do we cook and bake healthier options without ending up with cakes and cookies that look and taste like bricks?  Today I’m going to just share about the top 2 flour substitutes…. Almond and Coconut.  Now- if you’re REALLY into grain-free baking you likely have many more options available like arrowroot, quinoa, buckwheat and more.  Today we’re sticking to the basics-ALMOND and COCONUT flour.

First a few general tips:

The best ratio when combining flours is 3:1 almond flour to coconut flour. This low-carb flour substitution closely mirrors all-purpose flour without the need for additional eggs.
Make sure to let your baked goods cool completely.  These flours tend to produce more “crumbly” results so cooling time is crucial.
Start with tried and true recipes that were created using your flour substitutes rather than experimenting on your own.  We don’t want you to waste your special flour or your precious time!  We offer a lot of these in our Momsanity Sisterhood.

Almond Flour:  Most people in the health world are at least familiar with almond flour.  It’s simply made from blanched almonds (you can make your own in a Vitamix in seconds).   Naturally grain free, almond flour contains protein, healthy fats and a healthy dose of Vitamin E and is very low carbohydrate.

1. It’s best for dense baked goods and replacing breadcrumbs in recipes.
2. It does not always absorb liquid as well as wheat/white flour so you might need to decrease the amount of liquid used.  Sometimes it’s also helpful to add a tiny bit of protein powder (we use NP Pro)
3. Keep your almond flour in a cool and dark place.  Because of the natural moisture it can go bad relatively quickly
4. Keep in mind that almond flour and almond meal are not exactly the same thing.  Almond meal contains the skin (higher fiber), but definitely produces “nuttier” baked goods.

Coconut Flour:  Coconut flour is  a soft flour produced from dried coconut “meat”.  It is rich in protein, fiber and fat and incredibly filling.  It’s also a great source of lauric acid, an important saturated fat that supports the thyroid.

1. In baking, you cannot substitute coconut flour for wheat or other grain-based flours at a 1:1 ratio.  They are not equivalent.
2. Coconut flour is extraordinarily absorbent and very little coconut flour is needed to successfully produce a recipe.  In baked goods, you generally want to substitute 1/4 cup to 1/3 cup coconut flour for 1 cup grain-based flour.  You will also need to increase the number of eggs.  In general for every one cup of coconut flour you use, you will need to use six beaten eggs in your recipe in addition to approximately one cup liquid such as coconut milk.
3. If you are frying or sauteing and need to dredge meats or vegetables, you can use coconut flour in an amount that is equivalent to wheat flour.
4. Coconut flour is dense.  To reduce dryness, make sure you’re using plenty of eggs and you can also add unsweetened applesauce to your baked goods to increase the moisture.