A low carb diet can seem overwhelming, especially at first. A big part of that is the various low carb flours. There are so many to choose from and they can seem very similar to one another.
Yet, the flour types aren't all the same.
Instead, there are differences in nutrition, along with how the flours behave. So, which should you use? And when?
This definitive guide compares the main low carb flours and the key features of each one.
1. Coconut Flour
Coconut flour is an incredibly flexible choice – being both nut and grain free. It can also be used by most diet types, including the paleo diet, and allergic responses are rare. The flour is simply made from coconuts, which gives you many of the fatty acids that make coconut oil so beneficial.
Coconut flour tends to draw in moisture, making it a perfect choice for baking and for other moist foods. Because of this, recipes with coconut flour tend to need more ingredients like eggs and butter than you might expect.
Just be warned, coconut flour is never a 1-to-1 substitute for other types of flour. There are also some recipes that it simply won’t work in. Blissful Basil highlights this in her post titled, It’s Not You, It’s Coconut Flour.
If you’re going to substitute coconut flour in, you can check out this guide from All Day I Dream About Food.
Coconut Flour Recipes
Coconut Flour Nutrition
For a two tablespoon serving (18 g), coconut flour contains: 45 calories, 2 grams of fat, 4 grams of protein, 11 grams of carbs and 8 grams of fiber (giving 3 grams of net carbs) (1).
Brands
Here are my top picks:
Storage
Coconut flour absorbs moisture easily, so you should keep it in an airtight container. If possible, stick to a cool dark place and don’t store the flour in the fridge.
2. Almond Flour
Almond flour is another extremely popular choice. It even beats out coconut flour in many circles. The flour is made from ground almonds. These have been blanched and had their skin removed. This gives you most of the nutrients that almonds have to offer.
It is a versatile type of flour and can be used in many different types of cooking. The flour is also low in carbs and is fairly high in protein and healthy fats.
Because almond flour is nut-based, it won’t suit everyone. But, it is a high-quality choice and can work well.
Almond Flour Recipes
Almond Flour Nutrition
For a 1/4 cup serving (28 grams), almond flour contains: 170 calories, 15 grams of fat, 6 grams of protein, 5 grams of carbs and 3 grams of fiber (giving 2 grams of net carbs) (2).
Brands
Almond flour is easy to find but it is often overpriced in local stores. In contrast, online stores are often cheaper and they’re more convenient too. Here are my top three picks:
Storage
Nut-based flours should typically be stored in the fridge or the freezer – as they are susceptible to oxidation. Many people choose to freeze most of their flour and just keep a small portion out in the fridge.
3. Almond Meal/Ground Almonds
Almond meal is almost the same as almond flour. The main difference is that the skin is kept on the almonds. This creates a coarser flour – but you can still cook with it in the same way.
In fact, you can often substitute almond meal and almond flour for one another, depending on what you have. Almond meal is often slightly less expensive as well, which may be a reason for choosing it.
Of the two, almond flour is a better choice in recipes where you want a smooth texture. If that’s not the case, almond meal may be just fine.
Almond Meal Recipes
There aren’t many specific recipes for almond meal, as most authors just use almond flour. But, unless the author says otherwise, you can normally substitute one for the other.
Almond Meal Nutrition
For a 1/4 cup serving (28 grams), almond meal contains: 170 calories, 15 grams of fat, 6 grams of protein, 5 grams of carbs and 3 grams of fiber (giving 2 grams of net carbs) (3).
Brands
Here are my top picks:
Storage
Like almond flour, almond meal is best stored in the fridge or the freezer.
4. Psyllium Husk
Technically speaking, psyllium husk isn’t a flour – it’s fiber. As such, psyllium husk is often used to add fiber to a diet. This includes mixing it in as part of a meal replacement shake or even just adding it on top of meals.
But, low carb chefs also use psyllium husk as a flour. It helps add bulk to recipes, without bringing in any extra carbs.
This makes it an invaluable tool for cooking and many recipes use it.
Psyllium Husk Recipes
Psyllium Husk Nutrition
Psyllium husk is almost entirely fiber. For example, a 5 gram serving is 15 calories and contains 5 grams of fiber. The levels of fat, protein and sugar are negligible.
Brands
Here are my top picks:
Storage
Psyllium husk can simply be stored in a cool cupboard without any issue.
5. Ground Flax Meal
Ground flax meal has a number of other names, including ground flaxseed, ground flax, flaxseed meal and linseed meal. In all cases, the product is the same. The flour is nutritious and a good source of omega 3 fatty acids.
As a flour alternative, flax meal is effective. But, it also makes a good substitute for eggs in some situations. Minimalist Baker talks about how you can make flax eggs and all you need is the ground flax meal and some water.
The idea isn’t a perfect substitute for eggs (and you’re missing all the nutrition eggs offer). Nevertheless, many recipes do work just as well with a flax egg.
Ground Flax Meal Recipes
Ground Flax Meal Nutrition
For a two tablespoon serving (14 grams), ground flax meal contains: 70 calories, 6 grams of fat, 3 grams of protein, 4 grams of carbs and 3 grams of fiber (giving 1 gram of net carbs) (4).
Brands
Here are my top picks:
