Coconut Flour: Benefits and Uses

We all enjoy drinking fresh coconut water and having coconut meat/malai (the white fleshy part in the center of a coconut). Coconut milk is also famous and useful in making many curries and as a substitute for regular milk. Did you know that you can also enjoy coconut flour, which is made from the by-product of coconut milk extraction? It is a low-carb and gluten-free flour, so people who are health-conscious or allergic to gluten can use it instead of regular wheat flour.

What is Coconut Flour?

Once the milk is extracted from the tender coconut, the meat is left; after drying the coconut meat completely, you can grind it to make coconut flour. Coconut flour is a natural by-product of coconut milk production. It has several health benefits and is packed with nutrients, so it is a healthier choice of flour. Coconut flour is also white in color, like wheat flour, but being gluten-free, it is a substitute for wheat in many cooking and baking recipes.

Nutritional Value Of Coconut Flour

Coconut flour is rich in nutrients and is excellent for our health. Here are some nutritional facts about coconut flour per 15gm serving:

• Calories: 50
• Carbs: 8 grams (5% of Daily Value)
• Fiber: 6 grams (23% of DV)
• Total Lipid: 3 grams (5% of DV)
• Protein: 2 grams
• Iron: 1.08mg (6% of DV)
• Potassium: 200mg (6% of DV)
• Sodium: 15mg (1% of DV)
• Fatty acids, total saturated: 3 grams (14% of DV)

Coconut flour has more fiber, protein, vitamins, and minerals than wheat flour. All these minerals and vitamins help improve digestion and heart health. Unfortunately, modern food and diet lack such essential minerals and vitamins, and by including coconut flour in your daily diet, you can meet your daily recommended requirements for these nutrients. It is low in carbs and high in protein, making it suitable for people on low-carb diets. Coconut flour is also used in many baking recipes; you just need to adjust the quantity and consistency as coconut flour is thicker than wheat flour, so it retains more liquid. Being gluten-free, coconut flour dough need to be mixed for longer.

Health Benefits of Coconut Flour

Coconut flour has many health benefits, making it an ideal choice for people who want to manage their weight and live a healthier lifestyle. Some of the health benefits of coconut flour are:

1. It Improves Digestion

   Coconut flour has highly soluble and insoluble fiber, which aids digestion and promotes the good bacteria in our gut. So bowel movements are regular, constipation is avoided, and illnesses are reduced.

2. It Improves Heart Health

   Regularly eating coconut flour reduces cholesterol and triglyceride levels. Coconut flour also has potassium, which maintains regular blood pressure levels. Coconut flour's high fiber and protein levels improve heart health and reduce heart disease risks.

3. It May Reduce the Risk of Cancer

   The high fiber content of coconut flour helps reduce the chances of colon cancer, it also improves the digestive system and reduces bloating.

4. It is Gluten-Free

   Coconut flour does not contain gluten, so people with celiac disease or who are allergic to gluten can have coconut flour. Gluten causes gas, acidity, cramps, etc., to those who are allergic to it, making it difficult for them to consume wheat or refined flour products. So, coconut flour items are an excellent substitute for them.

5. It May Help To Maintain Healthy Weight

   People who are watching their weight or trying to reduce it should consume more coconut flour as it aids in weight loss. The high fiber and protein content in coconut flour keeps you fuller for longer without adding more calories.

6. It Helps to Reduce Blood Sugar Levels

   Coconut flour is low in carb and Glycemic Index, so it improves metabolism and is great for people who have diabetes or need to reduce their blood sugar levels.

7. It Improves Skin Texture

   Coconut flour has lauric acid, which is useful in treating acne. Lauric acid limits the growth of bacteria resistant to antibiotics and those that cause acne and skin irritation.

Know More:Healthy Flour Choices

The Many Uses of Coconut Flour

Coconut flour is versatile and has many health benefits and numerous uses. Coconut flour can be used:

1. To Make Various Baked Items

   

   Coconut flour is a great substitute for wheat and refined flour in baking recipes such as bread, muffins, cookies, etc. You have to remember that since coconut flour does not contain gluten, it will absorb and require more liquids. So, adjust the recipes accordingly. Some of the things you can make from coconut flour are:

2. Coconut Flour Cookies

   

   Amazing sweet or savory cookies can be made using coconut flour.

3. Coconut Flour Crepes

   

   Making crepes from coconut flour is easy, and it can be made eggless, too. You only need milk, sugar or sweetener of choice, coconut flour, and refined flour (a gluten-free variant if you avoid gluten).

4. Coconut Flour Banana Pancakes

   

   Pancakes made using coconut flour and bananas turn out as good as regular pancakes, just healthier! They can be made dairy and grain-free!

5. Coconut Flour Tortillas
   
   

   

   You can make soft, fluffy, and delicious tortillas using coconut flour. All you need to make the dough is coconut flour, psyllium husk, salt, and water to bind it.

   Making coconut flour tortilla is easy and quick with The Rotimatic.

   Know More

6. Coconut Flour Brownies

   

   Brownies made from coconut flour are low-carb, gooey, and fudgy. Everything you want from a brownie, just tastier.

7. Coconut Flour Bread

   

   You can make gluten-free bread from coconut flour and use it for sandwiches, toast, and even French toast! The bread tastes like regular wheat bread, so you won't know the difference.

8. As a Binding Agent
   
   

   

   Coconut flour is a great binder for many items like burgers, patties, meatballs, cornballs, etc., just like breadcrumbs or cornflour. You can also add it to curries and soups to thicken them and add a nice flavor.

9. As a Scrub For Face and Skin

   

   Coconut flour also has many uses for the skin. Mix sugar, coconut flour, salt, and coconut oil to make a nice hydrating scrub for the face and body. If you add honey to the scrub, it can help to reduce acne-prone redness and irritation. Remember, it can only reduce redness but won't prevent it.

Conclusion

All the benefits and uses of coconut flour make it an ideal flour for everyone, but escpecially people who are allergic to gluten or those who want to adopt a healthier lifestyle. The health benefits, such as improved digestion, better heart health, etc., help improve quality of life, and the high protein and fiber content helps maintain a healthy weight. Since you can make a variety of dishes using coconut flour, you would not miss wheat flour and not compromise on taste too. If you haven't tried making anything with coconut flour yet, this is your hint for making it today!

Frequently Asked Questions

1. Why use coconut flour instead of regular flour?

   Coconut flour has several benefits, as it is higher in fiber, protein, and essential nutrients like potassium and iron. These nutrients are often missing in today's food and diets but are necessary for proper body functioning. These nutrients help reduce the risk of heart disease and improve metabolism and digestion. The other reason for using coconut flour instead of regular flour is that it is gluten-free, low in carbs, and high in protein, making it an ideal choice for people who follow low-carb diets.

2. What is coconut flour best used for?

   Coconut flour has many uses, but the most common is in baking. Due to its high fiber and protein content, you can use it to make pancakes, breads, cakes, etc. Remember to adjust the liquids and egg content in recipes, as coconut flour absorbs more moisture than regular flour, and it is gluten-free.

3. Which is better, almond or coconut flour?

   Almond and coconut flour are great options for gluten-free flour; almond flour has a richer taste and more protein, while coconut flour has more fiber. If you are looking for a moist texture, opt for almond flour, and go for coconut flour for a lighter and fiber-rich option.