Today’s post is another reader request and written by Dietetic Intern Brett Delaney. It corresponds with yesterday’s post about the paleo diet. Using almond flour, coconut flour, and coconut sugar are becoming more popular. I hope today’s post gives you a better education on them so you are more aware of the facts and recommendations. Thank you for your requests and keep them coming!! -Kelsey
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Ignoring my terrible play on words (in regards to the title), almond and coconut flours have come to the forefront of food fads and have become new alternatives to wheat based flour. First, it is important to understand gluten-free flours, such as almond, rice, and coconut flours, do not behave like the traditional, wheat based flours do. Since these flours lack gluten, you must adjust other ingredients to compensate or your products may leave the oven too gritty, crumbly, dry or dense.
Almond flour is typically just ground, whole almonds with the skin removed. Along with being gluten free, almond flour is low in carbohydrates, high in fiber and protein while also being packed with vitamins and minerals. These include iron; riboflavin, magnesium, potassium, calcium, and vitamin E. Almonds have been shown to be beneficial for health heart and lowering cholesterol but tend to be high in fats. Almond flour adds rich, nutty sweetness to breads and cakes and does not hold together as well as wheat flour, so adding liquid to the recipe or reducing the total amount of flour could help achieve the right consistency.
Other important information on Almond Flour
- Store flour in fridge or freezer as it tends to go rancid at room temperature or if not used promptly.
- Almond meal is not the same product as almond flour. It is more considerably courser and doesn’t work as well with baking.
- You can add xanthan gum as a gluten-free binding agent to help with the dryness or grittiness.
Coconut flour tends to create very dense baked goods and contains high amounts of protein and fiber. Coconut flour is not a 1:1 equivalent to wheat/grain based flours. It is best to substitute ¼ cup coconut flour per 1 cup grain-based flour. Since coconut flour is extremely absorbent each cup of coconut flour will absorb as much liquid as 3-4 cups of wheat flour so someone using coconut flour should expect to add about 6 eggs and 1 cup of liquid for each cup of coconut flour used. Beth Hillson, writer for Living Without’s: Gluten Free & More website, recommends beating and mixing the batter thoroughly as it tends to clump densely. She also says that it is best to blend with other alternative flours like rice and almond flours for best results. If using flour blends, 15% coconut works best.
Reference websites
1) Living Without: Gluten-Free Flour Power
2) FunksjonellMat: Baking With Almond Flour
3) Nourished Kitchen: How to Bake With Coconut Flour: Tips and Tricks for Using This Gluten-Free Flour
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Coconut Palm Sugar – Nature’s Low Glycemic Index Sugar?
Coconut palm sugar is produced from the nectar of coconut flower buds. The sugar is caramel colored and very similar to brown sugar. Almost all forms of sugar are fairly similar – in the nutrition sense — with roughly 16 calories and 4 grams of sugar per teaspoon and coconut sugar is not an exception. The proponents of coconut sugar, Dr. Oz among them, claim that it does not raise blood sugar as much as other sugars and use a study produced by the Philippines Food as their crutch and Nutrition Institute which states that the glycemic index of “coco sugar” was calculated to be 35, much lower than normal 65 range receives, based on 10 test subjects. Sweet Tree, a brand of coconut sugar seems to agree with the skepticism of the study stating this disclaimer on their package, “Sweet Tea Tree does not believe GI is a safe indicator of a sugar’s “friendliness” toward diabetics. In our experience we have found that while coconut sweeteners have been shown to have GI levels as low as 35, continued tests have shown fluctuations. We believe this is due to natural variables. Because of this fluctuation, we do not endorse the use of this product by diabetics.” The supporters of coconut sugar also claim that it is ultimately fructose free being that is it made of 70-80% sucrose but sucrose is made up of half glucose and half fructose. Basically, gram for gram, coconut sugar provides the same amount of fructose as regular sugar. These supporters also state that coconut sugar has a larger amount of trace minerals but in order for these to be beneficial, one must consume a large amount of coconut sugar.
It is important to understand that coconut sugar is no miracle product. The American Diabetes Association observed coconut sugar and states: “it is okay for individuals with Diabetes to use coconut palm sugar as a sweetener, but they should not treat it any differently than regular sugar. It provides just as many calories and carbohydrates as regular sugar.” Since there is no evidence or research that back up claims of coconut sugar and its effect on raising blood sugar, it would be best to consider coconut sugar the same as regular sugar.
Reference Websites
1) http://www.drweil.com/drw/u/QAA401323/Is-Coconut-Sugar-a-Healthier-Sweetener.html
2) http://authoritynutrition.com/coconut-sugar/
3) http://www.livestrong.com/article/367337-what-are-the-benefits-of-coconut-sugar/
4) The Glycemic Index Study http://www.pca.da.gov.ph/coconutrde/images/sugarpdfs/TPTrinidad_FNRI.pdf
Written by Brett Delaney, USD Dietetic Intern
