Coconut Flour: Nutrition, Health Benefits & 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.

Coconut Flour Nutrition

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.  Is high fibre
   

   Coconut flour is seen as a high fibre food with up to 45g per 100g. Government guidelines recommend that, as adults, we should aim to have 30g of fibre a day, so just 1 heaped tbsp (approx. 10g) of coconut flour would provide just over 10% of your recommended daily intake.

7. It Helps to Reduce Blood Sugar Levels

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

8. 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.

Coconut Flour Recipes

Coconut flour is an excellent gluten-free option that imparts a special flavor and texture to dishes. Below are some delicious recipes showcasing the versatility and taste of coconut flour:

Coconut Flour Pancakes

• Mix 1/4 cup coconut flour, 1/2 teaspoon baking powder, a pinch of salt, 2 beaten eggs, and 1/4 cup coconut milk in a bowl.

• Heat a lightly oiled non-stick pan over medium heat and pour 1-2 tablespoons of batter onto the pan for each pancake.

• Cook until the edges start to brown, then flip and cook the other side.

• Serve with fresh fruit and a drizzle of honey for a delightful breakfast treat. 

Coconut Flour Pizza Crust

• Mix 1/4 cup coconut flour, 2 tablespoons psyllium husk powder, 1/2 teaspoon baking powder, 1/4 teaspoon salt, 2 eggs, and 1/4 cup warm water in a bowl.

• Stir until a dough forms, then let it sit for a few minutes to thicken.

• Roll out the dough on parchment paper to form a thin crust.

• Pre-bake the crust for 10-12 minutes in a preheated oven at 400°F, add favorite toppings, and bake for an additional 8-10 minutes until the crust is crispy and golden.

Coconut Flour Chocolate Chip Cookies

• Blend 1/3 cup coconut oil, 1/3 cup coconut sugar, and 1 teaspoon vanilla extract.

• Add 2 eggs and mix well.

• In a separate bowl, mix 1/3 cup coconut flour, 1/2 teaspoon baking soda, and a pinch of salt.

• Gradually add the dry ingredients to the wet ingredients, then fold in 1/2 cup of chocolate chips.

• Drop spoonfuls of dough onto a baking sheet and bake at 350°F for 10-12 minutes for soft, chewy cookies.

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 about Coconut Flour

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.

4. What Does It Taste Like?

   Coconut flour does carry the nutty, sweet, and slightly floral flavors of coconut meat, though it is milder. If you prefer your baked goods not to taste like coconut, but still want to use the flour, try adding stronger flavors into the mix—such as chocolate—to mask the coconut profile.
   
   

5. Is coconut flour safe for everyone?

   Generally safe for most people, coconut flour makes a useful alternative to wheat flour. Being high in fibre it may cause bloating in some people, especially if you are not accustomed to fibrous foods in your diet.
   
   

6. How to bake with Coconut Flour? 

   Coconut flour is great in baking recipes. Always sift before adding to other ingredients and you may need to add extra liquid or eggs, depending on the recipe. This is because its high fibre content makes coconut flour quite absorbent.
   
   

7. How do I store Coconut Flour? 

   Store coconut flour in a clean, dry, and airtight container. Keeping this is in the fridge or freezer helps to retain nutrients, too.