Video Transcript:
Which is more keto-friendly?
So, I have a question what would be healthier or more keto friendly; coconut flour or almond flour?
I think this is going to surprise you because if we compare both of them and we’re going to compare one cup of each. It’s actually quite interesting.
Let me just kind of go through it. So when we talk about calories with coconut flour we have about 551 calories versus 648 calories for almond flour; so basically 100 more calories. Why would that be? Because of the fats. See coconut flour 1 cup only has 21.8 grams of fat yet almond flour has 56 grams of fat so that’s actually good if you’re on the ketogenic diet.
Now check this out, carbs 65.3 grams with coconut flour; almond flour only 24 grams. Okay that’s significant. There’s a little more fiber in almond flour because coconut flour has 11 grams and almond has 14. So that brings the net carbs even down further, and this is the most significant factor.
Coconut flour has 54.3 grams of net carbs. I mean that’s huge – that’s just one cup. Whereas almond flour only has 10 grams. So that’s less than like 1/4 the carbs. This is also significant, out of those carbs we have 19 grams of those carbs being sugar for coconut flour and only 5 grams for almond flour.
So protein for coconut flour is 32.2 grams and the protein for almond flour is 24 grams. So there’s less protein, there’s more fat, there’s a lot less carbs. Now with coconut flour there’s only trace amounts of nutrients, but almond flour has a good amount of vitamin E, magnesium, calcium, copper manganese.
Now with coconut flour we do have more MCTs and that’s going to help you generate more ketones, but it’s so much higher in carbohydrates that’s going to block your own body’s ability to generate ketones to a certain amount.
Now as far as taste goes, coconut flour is pretty bland, it’s pretty generic, the texture is pretty crumbly and dry because it pulls a lot of moisture, but it is easier to consume more almond flour products. Especially these these little keto bombs, which I definitely consume quite a few.
Coconut flour is less expensive, but almond flour is not that much more expensive. Now as far as the last point, oxalates.
There is more oxalates in almond flour than coconut flour. So if you’re susceptible to kidney stones, you don’t want to overdo it.
All right there you have it. I think if we compare these two, almond flour is the winner.
Thanks to Dr Eric Berg for this breakdown.
