Coconut flour is finely ground dried coconut meat (the white fleshy center of the coconut). It is the byproduct of the extraction of coconut milk.
- Following the removal of coconut milk, the remaining coconut meat is thoroughly dried at a low temperature.
- After drying, the meat may be ground into powdered particles.
Not all coconut flours are the same. Some types may contain more fat than others. The fat content depends on how much fat is removed during the process and the variety of coconut used. Therefore, each variety of coconut flour is used differently, and each may be used for a particular recipe. Among all the varieties, defatted coconut flour is regarded as high-quality coconut flour.
Coconut flour has a milder coconut fragrance and taste than coconut flesh. It does not offer a strong flavor like the milk and fat of the coconut. It is used to complement or go along with other flavors in a dish it is added to.
What are the nutritional facts about coconut flour?
|Carbohydrates||8 grams (5 percent of DV)|
|Fiber||6 grams (23 percent of DV)|
|Total lipid||3 grams (5 percent of DV)|
|Iron||1.08 mg (6 percent of DV)|
|Potassium||200 mg (6 percent of DV)|
|Sodium||15 mg (1 percent of DV)|
|Fatty acids, total saturated||3 grams (14 percent of DV)|
|**DV = Daily Value|
6 health benefits of coconut flour
Coconut flour is derived from natural sources and contains a high amount of antioxidants. To gain most of its benefits, consume one teaspoon of coconut flour daily.
Six health benefits of coconut flour include:
- Lowers blood sugar levels:
- Coconut flour is highly associated with lowering the risk of diabetes when compared with other flours.
- Coconut flour is a low-carbohydrate flour source because it contains less than 10 percent digestible carbs.
- Coconut flour has a low glycemic load, so the digestion of carbs is gradual. It reduces the increase in blood sugar, improving insulin release.
- As a result, coconut flour is an ideal flour source for people on a low-carbohydrate diet, with diabetes, or who have trouble controlling their blood sugar levels, such as those with hypoglycemia (low blood sugar).
- Coconut flour contains a high quantity of good saturated fats in the form of medium chain fatty acids, which are easily digested by the body for energy.
- This helps in healthy metabolism and the management of blood sugar levels.
- May lower cancer risk:
- Coconut flour's high fiber content contributes to many of its health advantages.
- The high fiber in coconut flour reduces the risk of colon cancer.
- It improves the health of the gastrointestinal system and digestion and reduces bloating.
- May lower heart disease risk:
- Coconut flour is high in protein, accounting for more than a quarter of the calories in coconut flour.
- Fat accounts for half of the calories in coconut flour, and it is mostly medium-chain triglycerides (MCTs).
- MCTs are regarded as good fats that help minimize your risk of heart disease.
- Coconut flour contains lauric acid, a fatty acid that is advantageous to the gastrointestinal tract and heart.
- It is absorbed straight from the intestines and rapidly processed for energy by the liver.
- This fatty acid does not aid in the synthesis or transport of cholesterol.
- Regular consumption of coconut flour aids in cholesterol reduction.
- It reduces fat storage and low-density lipoprotein cholesterol.
- Lauric acid kills harmful microorganisms, resulting in plaque accumulation and atherosclerosis.
- Promotes healthy skin:
- Lauric acid in coconut flour has potent antibacterial properties and is used to treat acne.
- It inhibits the growth of bacteria that cause skin irritation and acne, as well as the formation of antibiotic-resistant bacteria.
- Lauric acid is used in pharmaceutical medications to treat skin irritations such as acne.
- May promote weight loss:
- Coconut flour is often recognized as the finest option for individuals attempting to reduce weight.
- It is an excellent source of indigestible dietary fiber that does not contribute calories to the body.
- The high fiber content keeps you full for a longer period.
- Is gluten-free:
- Coconut flour is gluten-free, so it can be used as a substitute for flour that contains gluten.
- This substitution can prevent potential allergic reactions if you have gluten intolerance or celiac disease.
- Going gluten-free may benefit people who have autoimmune diseases such as Crohn's disease and rheumatoid arthritis.
What are the uses of coconut flour?
Coconut flour has a mild taste and can be used in a variety of dishes.
- Can be used for baking cakes, muffins, bread, or cookies.
- Can be combined with other subtle flavors such as coco powder to bring richness to the dish
- However, because coconut flour is very dry, you need to add eggs to give moisture to the dish.
- Coconut itself cannot give you the crispiness for cookies, you may add other nuts for the extra crunchiness of the cookies.
- Binding agent:
- Coconut flour, like ordinary flour or breadcrumbs, can be used as a binder in burgers, meatloaf, meatballs, and other recipes.
- Soups and sauces:
- Good addition to soups, stews, and sauces that need to thicken.
- Because coconut flour is gluten-free, you can use it in a variety of ways such as for creamy, baked mac and cheese.
- However, it has a faint coconut taste that can be advantageous for a curry soup and may not be suitable for many recipes.
- Face scrub:
- Although coconut flour is fine, similar to all-purpose flour, it may be used to thicken the mixture and provide a nice aroma to face or body scrubs.
- You may make a scrub with coconut flour, sugar, or sea salt (or both) and vegetable oil (or coconut oil) for hydration.
- This basic scrub may be used as is, or you can experiment with various components to achieve different results.
- Adding raw honey infuses your scrub with antibacterial properties that can help reduce redness and residual acne spots, but it does not cure current acne.
- Kids With Autism Face Higher Odds of Vision Issues, But Many Don't Get Screened
- Mental Health Woes Double Women's Odds for Cervical Cancer
- Million-Person Study Finds Genes Common to Many Addiction Disorders
- Too Much Social Media Could Raise Risk for Eating Disorders
- Weaker Bones, Weakening Brain? Study Makes the Connection
- More Health News »
Health Solutions From Our Sponsors
Coconut Flour: Are There Health Benefits? https://www.webmd.com/diet/health-benefits-coconut-flour#1
COCONUT FLOUR: https://fdc.nal.usda.gov/fdc-app.html#/food-details/1187845/nutrients
Top Coconut Flour: Nutrition, Benefits, and More Related Articles
What Are the Best Fruits for Lowering Blood Pressure?The best fruits for lowering blood pressure include citrus fruits, berries, bananas, pomegranates, prunes, and melons.
Best Health Benefits and Uses of Coconut OilCoconut oil is all fat — much of it saturated fat. The best health benefits for coconut oil include benefits for heart health, weight, dementia, stress, and skin.
High-Sugar FruitsSugar content in fruit varies. High-sugar fruits include mangoes, pears, grapes, cherries, bananas, figs, and watermelon. Low-sugar fruits include avocados, guava, raspberries, cantaloupe, papayas, and strawberries.
High-Fiber FoodsLearn about high-fiber foods. From fresh fruits to whole grains, these fiber-rich foods can lower cholesterol, prevent constipation, and improve digestion.
Is Applying Coconut Oil Good for Skin?Coconut oil is a fat that contains over 90% saturated fat. Coconut oil has great benefits for skin health.
Is Coconut Milk Good for Weight Loss?Coconut milk is a milky white fluid that is extracted from the flesh of mature coconuts. It has a slightly sweet and nutty taste that is liked by many. Coconut milk is one of the most preferred non-dairy milk substitutes, such as soy milk and almond milk.
Best & Worst JuicesAlthough the best kinds of juice deliver a bounty of vitamins, the worst are hardly better than liquid candy. Learn to distinguish between the healthy juices and the unhealthy diet wreckers here.
What Fruits Should Diabetics Avoid?Managing diabetes successfully is about managing a combination of blood glucose levels. Diabetics do not have to avoid fruit, but they should adhere to sensible portion sizes and watch their overall carb intake.
Pregnant? Don't Eat ThisDo you know which common foods may be risky during pregnancy? Learn which foods to avoid, while pregnant, such as queso dip, lunch meat, coffee and more.
Which Fruit is Best in the Second Trimester?When you are pregnant, it is important to have a well-balanced diet, with variable nutritious foods that include fruit and vegetables. Fruits that are the most important to eat during the second trimester include bananas, apples, berries and other fruits.
Which Fruits Are High in Potassium?Potassium is an important mineral that plays a vital role in the body. Fruits that are high in potassium include bananas, cantaloupe, oranges, avocados, grapefruit, apricots, honeydew, guava and kiwi.
Which Fruits Have the Highest Protein?The recommended daily allowance of protein for adults is 0.36 grams per pound of bodyweight. The fruits that have the highest protein content include avocados and guava.