When following a low-carb or ketogenic diet, choosing the right foods is crucial. Flour is a staple ingredient in many recipes, but not all flours are created equal when it comes to carbohydrate content. Some flours are relatively high in carbs, while others are very low. So which flour has the lowest amount of carbohydrates?
What are carbs?
Carbohydrates are one of the three main macronutrients found in foods, along with protein and fat. Carbs include sugars, starches, and fiber:
- Sugars: Found naturally in foods like fruits and dairy products. Also added to foods for sweetness.
- Starches: Found in grains, beans, potatoes, and some vegetables. The main carb in flour.
- Fiber: Found in plant foods. Does not raise blood sugar, so low-carb diets allow more fiber.
When following a low-carb diet, the focus is on limiting net carbs. Net carbs are total carbs minus fiber since fiber does not impact blood sugar.
Some key points on carbs:
- The recommended daily carb intake for a standard diet is around 225-325 grams.
- For a low-carb diet, carb intake is usually less than 130 grams per day.
- For a keto diet, carb intake is less than 50 grams per day.
So when comparing flours, we want to look at the net carb content to find the lowest carb options.
Comparing net carbs in common flours
Here is a comparison of the net carb content in 1/4 cup serving of common types of flour:
| Type of Flour | Total Carbs | Fiber | Net Carbs |
|---|---|---|---|
| All-purpose flour | 28 grams | 0 grams | 28 grams |
| Whole wheat flour | 24 grams | 4 grams | 20 grams |
| Almond flour | 6 grams | 3 grams | 3 grams |
| Coconut flour | 16 grams | 12 grams | 4 grams |
| Chickpea flour | 17 grams | 7 grams | 10 grams |
| Oat flour | 23 grams | 3 grams | 20 grams |
As you can see, almond flour and coconut flour have the fewest net carbs by a significant margin.
Almond flour contains only 3 net carbs per serving, while coconut flour has 4 net carbs. These two low-carb flours are clearly the best options for limiting carb intake on a keto or low-carb diet.
Almond flour
Almond flour is made from blanched, ground almonds. With only 3 net carbs per serving, it’s easy to see why almond flour is a staple ingredient on low-carb and keto diets.
Some key facts about almond flour:
- Very low in digestible carbs while high in healthy fats.
- Has a mild, nutty flavor that works well in both savory and sweet recipes.
- Can be used to make pancakes, breads, cookies, muffins and more.
- Is more expensive than regular flour but worth it for the carb savings.
- Should be stored in the freezer to prevent oils from going rancid.
- Toasts and bakes more quickly than regular flour.
The only potential downside of almond flour is the cost. Since it requires a large amount of almonds to produce a small amount of flour, it typically costs significantly more than regular flour. However, the difference in carb content more than makes up for the higher price tag.
Coconut flour
Coconut flour is made from dried, defatted coconut meat. With 4 net carbs per serving, it narrowly edges out almond flour as the flour with the absolute fewest carbs.
Here are some key coconut flour facts:
- Contains over 60% dietary fiber, accounting for the very low net carb count.
- Has a mild coconut flavor that works well in coconut-based recipes.
- Very high in protein compared to other gluten-free flours.
- Absorbs a lot of moisture, so recipes require additional liquid.
- Has a gritty, cake-like texture unless mixed thoroughly into batter.
- Can be used for breads, muffins, pancakes, and more.
The downside of coconut flour is that it can be tricky to work with due to its moisture-absorbing properties. However, once you get the basics down, it can produce delicious low-carb baked goods.
Other low-carb friendly flours
While almond and coconut flour have the lowest net carbs by far, there are a few other moderately low-carb flours to consider:
Chickpea flour
Also known as garbanzo bean flour or besan, chickpea flour contains about 10 net carbs per serving. While not as low as almond or coconut flour, it provides a nice compromise with fewer carbs than all-purpose or whole wheat flours. It has an earthy, slightly nutty taste and can be used for flatbreads, pancakes, or baking.
Flaxseed meal
Flaxseed meal contains 8 net carbs per serving. It has a mild, nutty flavor and can add nutrition to baked goods thanks to its content of heart-healthy omega-3 fatty acids. However, it cannot be used alone in baking due to its lack of gluten. For best results, substitute about 1/4 of regular flour with flax meal.
Oat fiber
Oat fiber is made from ground oat hulls, giving it 5 net carbs per serving. It mimics the texture of whole wheat flour in baking while cutting the carbs. Combine with almond flour in a 1:1 ratio for low-carb bread or muffins.
Soy flour
With 6 net carbs per serving, soy flour made from defatted soybeans can be used to add protein to recipes. It has a mild bean flavor and is gluten-free. Best used in combination with other low-carb flours for baking.
Avoiding the highest carb flours
On the other end of the spectrum, here are some of the flours with the most net carbs that are best avoided on low-carb or keto diets:
- All-purpose flour: 28 net carbs per serving
- Whole wheat flour: 20 net carbs per serving
- Spelt flour: 22 net carbs per serving
- Rye flour: 24 net carbs per serving
- Kamut flour: 28 net carbs per serving
These grains were cultivated for their starchy endosperm, so their flours are high in digestible carbohydrates. They can spike blood sugar levels rapidly. So while they may offer some additional nutrition, their high net carb content makes them unsuitable for keto diets.
Tips for using low-carb flours
Substituting low-carb flours like almond or coconut flour in place of regular flours requires some adjustments to recipes and baking techniques. Here are some tips:
- Start by replacing just 1/4 of the regular flour called for with almond or coconut flour.
- Since they lack gluten, add an extra binding agent like eggs or xanthan gum.
- Increase liquids to account for the moisture-absorbing quality of nut and coconut flours.
- Aim for thicker batters. Nut flours won’t expand and rise the way wheat flours do.
- For cookies, quick breads or muffins, try using almond meal rather than almond flour for better texture.
- Be prepared for baked goods to cook faster, especially with coconut flour.
- Cool baked goods completely before slicing or they may crumble.
It may take some trial and error to adjust low-carb flour recipes perfectly. But with delicious options like almond and coconut flour, staying low-carb while baking is totally doable.
Should you grind your own flour?
Grinding your own fresh flour at home could provide some benefits over store-bought, including:
- Ability to customize coarseness.
- Choice of ingredients like almonds or coconut.
- Adjust moisture content.
- May retain more nutrients.
- Ultimate freshness.
However, there are also some downsides:
- Time-consuming to DIY.
- Need right equipment like high-power blender.
- Difficult to grind very finely.
- Home ground flours don’t keep as long.
- Inconsistent results game-to-batch.
For most people, the convenience factor of store-bought nut and coconut flours outweighs any potential benefits of grinding your own. But if you enjoy the DIY approach, want 100% control over ingredients, and are willing to invest in equipment, making your own low-carb flours is a possibility.
Low-carb flour recipes
Here are some delicious recipes using low-carb almond, coconut and other gluten-free flours:
Savory
- Almond Flour Bread
- Low-Carb Bagels
- Keto Cheesy Biscuits
- Pizza Crust Made with Coconut Flour
- Spinach Crepes/Pancakes with Coconut Flour
Sweet
- Chocolate Chip Cookie Bars
- Almond Flour Banana Bread
- Blueberry Scones
- Pumpkin Bread with Almond & Coconut Flour
- Lemon Poppy Seed Muffins
With a little creativity, you can work low-carb flours into all kinds of dishes. The options are truly endless once you get the hang of baking without traditional wheat flours.
Conclusion
When reducing carbs, flours like almond and coconut flour are clear winners, with only 3-4 net carbs per serving. While not quite as low in carbs, other options like chickpea, flaxseed, and oat fiber flours can provide moderate carb recipes. Just steer clear of all-purpose and whole wheat flours.
Consider the flavor profile and moisture-absorbing qualities when swapping low-carb flours. With the right ratios and binding agents, you can create delicious baked goods that fit into a low-carb, keto, or gluten-free diet. While grinding your own flour is possible, most people opt for the convenience of purchasing pre-ground options.
So if you’re looking to cut carbs from your recipes, your best bet is experimenting with recipes using almond or coconut flour for the lowest carb results. With a little practice, you’ll be a pro at baking delicious low-carb treats.
