One healthy white flour alternative that can be used while baking and cooking is organic coconut flour. The reason you may prefer a white flour substitute like organic coconut flour is because it can be easier on the body’s digestive system.
Unlike white flour and wheat flour, the coconut flour is completely free from gluten and offers some wonderful nutritional content for better health. Like many coconut products and foods, coconut flour is full of fiber, healthy fats, and is low on the glycemic index.
This means that coconut flour is not only better and easier on the digestive system, but also on your blood sugar levels, keeping it more stabilized and even. Coconut flour also contains a number of other helpful benefits like in keeping the heart healthy and in lowering levels of bad cholesterol.
While there are many other white and wheat flour substitutes that can be used in your baking, coconut flour is one of today’s most popular alternatives. Other substitutes include almond flour, quinoa flour, tapioca flour, oat flour, rice flour, chickpea flour, buckwheat flour, and more.
While these are all wonderful options, coconut flour is of particular interest because of the healthy saturated fats it offers and high dietary fiber. This is in addition to keeping blood sugar levels at an even level. The following flours can thus be used as a consistent and on-going white flour or wheat flour substitute or alternative!
VIVA NATURALS – ORGANIC COCONUT FLOUR
Viva Naturals, organic coconut flour is considered a healthy and exotic white flour alternative. Its highly versatile coconut flour is made and derived from the fresh and buttery pulp of the coconut. In addition to the exotic flavor it provides, the coconut flour is also a good source of dietary fiber and minerals.
A single serving size of 2 tablespoons contains 60 calories, 2 grams of saturated fat, 30 mg of sodium, 8 grams of carbs (5 grams dietary fiber, 1 gram of sugar), and 2 grams of protein. The flour is also a good source of iron and is cholesterol-free. It is non-GMO, gluten-free, vegan, and pressed from certified organic coconuts.
Harvested from the Philippines, the organic coconut flour is described as being soft and as having a sweet-taste and heavenly aroma. The coconut flour has many uses including baking, breading, and drinking. It can be used to bake all kinds of breads, breakfasts, and desserts.
It can be used to fry and bread your favorite poultry, fish, and meats as well, and can even be added raw into your own homemade smoothies for a nutritional fiber boost. The flour does not have any additives or fillers, is unbleached, and non-deodorized.
BOB’S RED MILL – ORGANIC COCONUT FLOUR
Bob’s Red Mill, organic coconut flour is a great choice for gluten-free baking. It is also non-GMO and paleo friendly. The white and wheat flour alternative offers plentiful dietary fiber and 4 grams of net carbohydrates.
In a single 2 tablespoon serving, the coconut flour has 60 calories, 1.5 grams of fat (1 gram saturated), 10 mg of sodium, 9 grams of carbs (5 grams of dietary fiber, 3 grams of sugar), and 3 grams of protein. It is also a good source of iron and potassium.
The only ingredient here is organic coconut flour, which is available in a pack of four. The powdered coconut flour has a rich texture and distinct, but natural sweetness without the use of any artificial sweeteners or sulfites.
Bob’s Red Mill further recommends replacing up to 20% of the flour when asked for in a recipe and to also add that same amount in additional liquid to the recipe. If you find the batter to be too thick, more liquid may be added, until achieving the right consistency.
If the batter is too runny, you may continue cooking since most of the liquid will be absorbed by the flour while baking. The organic coconut flour should always be stored in a cool and dry place for freshness.
TERRASOUL SUPERFOODS – ORGANIC COCONUT FLOUR
Terrasoul Superfoods coconut flour offers a high-quality superfood that can be used for all kinds of gluten-free baking. Derived from only the de-fatted and dried coconut meat, the coconut flour comes out with a slight sweetness.
While cooking, 1/3 cup of the coconut flour can be used to substitute 1 cup of wheat flour. The amount of eggs can also be doubled, while the amount of liquid can be adjusted to your personal preference.
One single 2 tablespoon serving contains 50 calories, 3 grams of fat, 15 mg of sodium, 8 grams of carbs (6 grams dietary fiber, 3 grams sugar), and 2 grams of protein. Made of only high-quality ingredients from Sri Lanka, the coconut flour is non-GMO, vegan, gluten-free, and organic.
It is also grain-free, kosher, low-carb, raw, and paleolithic. Used in many savory and sweet versatile recipes, the organic coconut flour can be used as a healthy wheat alternative, while adding a good source of nutrients to your cooking!
BETTERBODY FOODS – ORGANIC COCONUT FLOUR
The BetterBody Foods organic coconut can be used as a standard grain-based flour alternative. The powder is lightly textured with a light coconut aroma. The flour can further be used to substitute anywhere between 20% to 100% of wheat flour.
A single 2 tablespoon serving contains 60 calories, 2 grams of fat, 45 mg of sodium, 0 grams of sugar, and 5 grams of fiber. Made from ground coconut, the flour contains small amounts of coconut oil and is considered easy on the digestive system.
It is more specifically sourced from Sri Lanka, the Philippines, and India. It is then shipped to Utah where it is packaged for delivery. The versatile coconut flour is further made from dried coconut meat and harvested for their milk and oil.
To use the coconut flour, you can add 2 to 3 eggs for every half cup of coconut flour. You can also add an additional 1/4 cup of extra liquid. An additional binding agent like flax or chia can be used to give the coconut flour a stronger texture. The organic coconut flour is gluten-free, kosher, and non-GMO.
COOKOO FOR COCONUT – ORGANIC COCONUT FLOUR
The Coo-Koo For Coconut flour is a great option for those looking after their health and who may have concerns relating to allergies, digestion, weight loss, carbohydrate intolerance, and more. It is fresh, versatile, and healthy with many applications.
A single 2 tablespoon serving contains 60 calories, 2 grams of fat, 30 mg of sodium, 9 grams of carbs (6 grams dietary fiber, 2 grams sugar), and 4 grams of protein. It is also a good source of iron and low in cholesterol.
Harvested by local farmers in Sri Lanka, the coconut flour is dried in small batches at lower temperatures after having basked in the sun. The flour is considered very absorbent and good for cooking and satisfying all kinds of cravings.
These include all kinds of breakfasts, deserts, snacks, meats, smoothies, and more. Its high protein and healthy fats also make it a good source of nutrition. Its raw and organic nature is further supplemented by being gluten-free, non-GMO, allergen-free, and carageenan free.
It is also hexane-free, un-bleached, and free from artificial ingredients. Coo-Koo’s For Coconut Flour also comes with a complementary e-book.
NUTIVA – ORGANIC COCONUT FLOUR
Nutiva offers another excellent grain-free cooking alternative. Made and derived from high-quality coconut meat, the flour offers 32% of your daily value in dietary fiber. The mildly coconut-flavored flour is versatile and can be used in many savory recipes.
A single 2 tablespoon serving contains 45 calories, 2 grams of saturated fat, 20 mg of sodium, 11 grams of carbs (8 grams dietary fiber, 3 grams sugar), and 4 grams of protein. Made and harvested in the Philippines, every 1% of sales goes to a sustainable agricultural fund.
One of their recommended recipes are Coconut Blueberry Chia Muffins. This includes wonderful healthful ingredients like sea salt, coconut flour, baking soda, raw honey, eggs, coconut milk, vanilla extract, organic coconut oil, organic chia seeds, and blueberries.
Nutiva recommends substituting coconut flour for up to 1/3 of wheat flour. Liquid should also be increased by a 1/3rd, given the flours high absorbability. The coconut flour is also available in a 25-pound bag and is considered gluten-free, vegan, organic, and vegetarian!
COCONUT SECRET – COCONUT FLOUR
Made from unheated coconut, Coconut Secret’s flour has nearly 40% of the daily value of dietary fiber. Considered pure, raw, delicious, and low glycemic, the coconut flour is harvested from the wondrous coconut trees of the Philippines.
A single 2 tablespoon serving of Coconut Secret’s coconut flour contains 62 calories, 1.5 grams of fat, 15 mg of sodium, 9 grams of carbs (6 grams dietary fiber, 1 gram sugar), and 3.5 grams of protein.
The coconut flour is considered to be a good source of protein, low on carbs, high in dietary fiber, and low in calories. It is good for aiding the digestive system, for promoting lipid oxidation, and for balancing blood sugar levels.
The raw coconut flour is only made in small batches, then dried by using their own proprietary, tumbler-drying method. This method protects the coconut from being exposed to high heat temperatures.
When using Coconut Secret’s flour, make sure to add 4 eggs per 1 cup flour, when using 100% coconut flour. You may also increase liquid by a 1:1 ratio of liquid per flour. Alternatively, you may also blend it with other gluten-free flours using a ratio of 1/4 cup of coconut flour to 3/4 cup of the other flour, rather than adding eggs or liquid.
The coconut flour may also be refrigerated after opening for extended freshness. The raw coconut flour by Coconut Secret is considered 100% organic, gluten-free, non-GMO, low in carbs, high in fiber, and low glycemic.
LET’S DO ORGANIC – COCONUT FLOUR
Let’s Do Organic’s coconut flour is a healthy alternative to white and wheat flour. Made from certified fresh organic coconuts (in the Philippines), the flour is harvested by separating the coconut meat from its shell. A pressurized steam is also used to remove the fat. The defatted coconut is then dried and milled to a fine coconut flour with a texture similar to wheat flour.
A single 2 tablespoon serving contains 70 calories, 2.5 grams of fat, 30 mg of sodium, 9 grams of carbs (6 grams of dietary fiber, 1 gram sugar), and 3 grams of protein. Its high fiber and protein is complemented by its gluten-free, kosher, and organic nature.
Used with many kinds of recipes, Let’s Do Organic recommends replacing up to 25% of grain or wheat flour with the coconut flour. The liquid should be increased by the same measure or ratio. For example, if you add 1/2 cup of coconut flour, you should also add 1/2 cup of liquid.
One of their recommended recipes is Alison’s Wheat-Free Brownies. This uses ingredients like butter or non-dairy alternative, cocoa powder, eggs or substitute, sugar, vanilla, coconut flour, and optional chocolate chips.
Another recommended recipe is making some Wheat Free Chocolate Chip Cookies. This uses ingredients like brown rice flour, coconut flour, baking soda, butter or non-dairy alternative, sugar, light brown sugar, eggs or substitute, chocolate chips, vanilla, and optional walnuts or pecans.
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