When it comes to most Indian households, the most common flour used for making roti or Indian flatbread is wheat flour. Also known as atta, it is a good source of carbohydrates, fibre, and some protein. However, you may want to avoid wheat roti if you have gluten sensitivity, celiac disease, or a wheat allergy, as it can lead to adverse reactions. Additionally, individuals on low-carb diets or with digestive issues can also consider wheat flour alternatives like coconut or almond flour. In this article, we will explore which of the two can be a healthier substitute.
Also Read: How To Know If You're Overeating Nuts: What Are The Side Effects
What Is Coconut Flour?
Coconut atta, both a gluten-free and a grain-free flour, is made from the dried remnants of coconut meat left after the extraction of coconut milk.
Following the pressing of coconuts for milk, these residual coconut bits undergo a gentle drying process at low temperatures before being ground into fine powder.
What Is Almond Flour?
Almond flour is a nut flour, made by removing the skins of blanched almonds and then grinding them into a fine powder. The blanching process involves immersing the almonds in boiling water for a short period of time and then quickly cooling them, allowing the skins to be easily peeled off. The peeled almonds are then dried and grounded to produce almond flour.
Which Is More Nutritional?
Almond flour and coconut flour have distinct nutritional profiles, each with its own set of benefits.
While almond flour is rich in monounsaturated fats and protein and lower in carbohydrates, coconut flour is known for its high fibre content, which helps aid digestion.
When it comes to almond flour, it also provides a healthy dose of vitamin E, which helps maintain healthy skin and eyes and strengthens immunity, keeping infections at bay.
Fat Content In Coconut Vs Almond Flour
Both coconut and almond flours contain a notable amount of fat. However, almond flour is higher in total fat but has a lower amount of saturated fat compared to coconut flour.
A ¼ cup of almond flour contains 15 grams of fat, whereas a 1/4-cup (28-gram) serving of coconut flour contains 3 grams of fat, according to the United States Department of Agriculture (USDA).
Which Has Higher Calories?
Almond flour and coconut flour have different calorie contents. Per quarter cup, almond flour contains approximately 160 calories, while coconut flour has around 120 calories. Almond flour is slightly higher in calories due to its greater fat content.
Also Read: Which Flour Is Best For Your Health? Make Your Choice Based On This Nutritional Assessment
Who Should Avoid Coconut Flour?
Coconut flour is usually a beneficial wheat-atta alternative. However, people sensitive to high-fibre foods may experience digestive issues due to the high dietary fibre content in coconut flour. Therefore, people following a low-fibre diet may have to avoid or moderate their intake.
Who Should Avoid Almond Flour?
While almond flour is highly nutritious and great for people with gluten sensitivity, individuals with almond allergies should avoid eating it to prevent adverse reactions.
Additionally, those on a low-oxalate diet due to kidney stones should also limit almond flour intake, as almonds contain moderate levels of oxalates. Remember to consult a healthcare professional before making any significant changes to your diet.
The Verdict
Making a choice between almond flour and coconut flour depends on your individual preference. Both flours offer great health benefits and also prevent issues that arise from eating wheat flour. While almond flour is rich in monounsaturated fats and protein, coconut flour provides high fibre content. Although almond flour is slightly higher in its calorie content, it is balanced out by its high nutritional value. At the same time, coconut flour is celebrated for being high in fibre, which helps boost digestion. Therefore, make your choice based on your nutritional needs. However, ensure that you practise moderation.
