Wheat/White Flour vs Almond, Coconut & Tapioca Flour

by Sherry Riter in Cooking  ,Gluten Free,Grain Free

When I was diagnosed with an allergy to grain (grain allergy is NOT Celiac Disease or gluten intolerance), I immediately thought about all the delicious cakes and breads that I wouldn’t be able to eat anymore.

But wait!!!

I CAN eat those delicious foods!

“How?!” you ask with a confused look on your face.

I’m so glad you asked me because I’m going to tell you all about this great discovery!

What Is Flour?

Maybe you take flour for granted the same way I used to, so let me explain a few things about this wonderful ingredient.

Flour is defined as a fine, soft powder made by grinding grain or another food product.

Some of the most common flours include wheat, white and all-purpose flour. These flours are made from wheat or a blend of wheat and are used for general baking needs such as pastries, bread, cakes, muffins, brownies, pasta, pies, gravies and thickeners.

So is there an alternative to wheat or white flours?

tapioca potato rice flour gluten wheat free all purpose flour

Alternatives To Wheat/White Flour

Obviously my excitement is because flour can be made from far more than just wheat and other grains. Actually, some of the other types of flour can be exchanged with the same measurements as wheat, white and all-purpose flours. Although when using some of the other types of flour, adding a little more liquid ingredients might be necessary because the flours tend to be a bit more dry, but as substitutes they are still great!

Here’s a list of a few other kinds of flour:

  • Almond flour – made from ground almonds
  • Bean flour – flour made from grinding dried or ripe beans such as Garbanzos which are packed with nutrition and delicious in hummus
  • Brazil nut flour – flour made by grinding Brazil nuts
  • Coconut flour – flour made by grinding the meat of a coconut meat
  • Flaxseed flour – made from ground flaxseed
  • Hazelnut flour – flour made from ground hazelnuts and it is one of the drier type flours
  • Macadamia flour – made by grinding Macadamia nuts
  • Pistachio flour – flour made by grinding the meat of pistachios
  • Potato flour – flour made from a potato that has been peeled, cooked, mashed, dried and ground into potato flakes
  • Rice flour – flour made by grinding rice kernels
  • Tapioca flour – flour made from the root of the cassava plant

What Can These Various Flours Do For Us?

The alternative/substitute flours for wheat, white and all-purpose flours are actually more flavorful and healthy. Even better than that, the nut, seed, root and vegetable flours can be eaten by people who have a gluten intolerance, grain allergy or by those with Celiac disease.

Can you hear me cheering loudly?

It took me several weeks to get over the sadness associated with giving up all grains. For a couple more weeks after that I slowly lost the cravings for grain and my life no longer centered around, “What can I eat next?”

This week I went searching for flour alternatives and purchased several different kinds of flours which I will begin substituting in my upcoming recipes. I’m going to bake with regular wheat, white and all-purpose flours like I have done all my life, but at the same time, I will bake the food for my posts with an alternative flour too.

So not only will I post dual comparison recipes with the various flours, I guess all my friends and family who don’t want to give up grains will be enjoying all the foods that Alyssa and I used to snarf down in record time.

It will be a win-win for everyone.


The alternative flour recipes will not only be more nutritious, but they won’t make us gain weight! Maybe I will actually be able to convince you to go grain free with that little tidbit of information.

I know, I know…when pigs fly, right?


This post was written by...

Sherry Riter is also known as The Redhead Riter. Sherry is witty, intelligent and addictive as she writes about cooking, family, marriage, failures, blogging tips, art, humor, inspiration, travel, PTSD and aging. Her goal is to inspire, motivate, educate and to make her audience laugh. Sherry embraces being a redhead and helps others to see the redhead point of view…"In some eras redheads were worshipped while others thought us witches. Personally, I like the former and think every day is 'Love a redhead day!'" She can also be found on Facebook, Google+, Pinterest, StumbleUpon, Linkedin, tweeting as @TheRedheadRiter and you can subscribe to her free blog feed.

{ 19 comments… read them below or add one }

1 Anne-Sophie November 8, 2012 at 7:49 am

This sounds soo interesting and I’ll definitely follow you here and get a few ideas on replacing flour. I don’t have an allergy or anything, but I’m alway searching for ways to eat more healthy. One question: why won’t not using flour make you gain weight?


2 Sherry Riter November 8, 2012 at 8:02 am

Grain makes you gain/retain weight and inflammation. Non-grain flour such as flaxseed is a seed that is actually very healthy for you and not fattening. I’ve lost 3 inches in my waist since I stopped eating grain a few months ago. 😀


3 mom November 8, 2012 at 8:45 am

Since I am just down the hill, when you make a delicious treat, just call and I will come right up with my fork or spoon.

Now you can get back to cooking and planning that recipe book!!!!!!!!! Your bloggers would love it.

I buy potato rolls for hot dogs and hamburgers sometimes, but I cannot tell the difference too much. They just have a deep color.


4 Sherry Riter November 10, 2012 at 2:40 am

I will definitely give you a holler when the baking is done. 😀


5 Stéfan November 8, 2012 at 10:33 am

Coconut flour is one of my favourites.


6 Sherry Riter November 10, 2012 at 2:39 am

I think it will probably be one of my favorites too!


7 Keta Diablo November 8, 2012 at 12:43 pm

I’m really happy to hear about the alternative flours. I’ve been battling with digestion disorders for years. While I have had blood tests for Celiac that were negative — many sources say additional, intensive tests are needed to rule this out. In any event, I’m ready to give up the all purpose flour and grains that could be causing all these problems.

I so look forward to some replacement recipes. Will you have a mailing list for this?

My best, Keta


8 Sherry Riter November 10, 2012 at 2:40 am

I’m so glad we have stayed connected over the years. I will definitely share all I learn!


9 Ric Fox November 8, 2012 at 1:24 pm

I have just been enlightened of the seemingly magical properties of food, flours, and biscuits, especially, (as cowboys DO in fact like biscuits)in how they relate to obtain lasting satisfaction and happiness in life.
And not only that, but how to apply them properly to avoid weight gain.
I am saved!
(already checked with doctor to make sure heart is healthy enough for regular biscuits and what to do if rising flour dough is sustained for more than four hours)




10 Sherry Riter November 10, 2012 at 2:40 am

You are so funny! {{{Big HUGSSS}}}


11 Joan November 14, 2012 at 5:30 pm

This is a very informative post about all the different flours there are to choose from. Since I have gone vegan I have become aware of all the different flours there are to choose from when cooking and baking. One need not feel deprived with so many choices. All it takes is a little creativity to discover something new and delicious! 🙂


12 Sherry Riter November 14, 2012 at 7:34 pm

Very true! 😀


13 katlupe February 22, 2013 at 7:06 pm

My husband and I have been eating low carbs and no wheat products or processed foods at all. If we do, we don’t feel good at all. They sneak wheat or corn products into almost everything. We are not eating necessarily, gluten free but that is not our problem. I really prefer the almond meal or coconut flour more than the old tasteless wheat anyway. Hope you create some great new recipes!


14 Sherry Riter February 22, 2013 at 11:17 pm

I’ve been working constantly to rebuild my recipe base and it is going rather nicely. Alyssa and I aren’t starving. LOL


15 Lynne Campbell December 29, 2013 at 5:19 pm

I recently learned that using almond flour or coconut flour does not substantially raise my blood sugars! Yes, I am a diabetic and as most people, I love sweets. I’ve found that using gluten free pastas and breads also do not raise my blood sugars substantially. The few recipes I’ve tried using these two flours have been pretty good. I’d love to find more.


16 Sherry Riter February 9, 2014 at 2:05 pm

Yes! The “other” flours are great for diabetics! I’m so glad you are willing to venture out and find new things! 🙂

By the way, for some reason your comment went into the spam and I just found it. Now that you have an approved comment, it shouldn’t happen again. Thanks so much for commenting.


17 Linda G. November 16, 2015 at 5:56 pm

I have found too many GREAT recipes for Gluten Free products. Too many of them are using Potato Flour or potato Starch in them. I have a problem with Nightshades and unfortunately, POTATOES are on that list. Is there any flour that I can use to replace the Potato flour in most of my Bread, and or pastry recipes?


18 Sherry Riter November 16, 2015 at 9:55 pm

Do you have a problem with nuts, Linda? Have you tried almond flour, coconut flour or tapioca flour?


19 cindy knoth November 20, 2016 at 7:08 am

Is the ratio fo switching out the flours the same.? I want to bake today and have gone “white” free..But don’t know if almond or coconut is the same amt…..?Thanks


Leave a Comment

"How rare and wonderful is that flash of a moment
when we realize we have discovered a friend."

~William E. Rothschild~

Thank you for taking the time to share your thoughts.
I respond back to all comments.


Previous post:

Next post: