All You Need to Know About Coconut Flour

Cutting back again on your use of refined grains like white flour can gain your well being and may help with pounds reduction.

So if you’re hunting to try to eat fewer refined carbs, or you observe a gluten-free diet regime, coconut flour can be a deserving substitute for wheat flour with some intriguing nutritional positive aspects.

Here’s what you need to know.

What Is Coconut Flour?

“Coconut flour is built from the flesh of coconuts, which is then dried and ground into flour,” explains Sarah Schlichter, M.P.H., R.D.N., a registered dietitian nutritionist in Brunswick, M.D.. “It’s a wonderful gluten-no cost flour that is attaining in reputation.”

You can discover coconut flour in most grocery merchants, or make your individual by mixing dried, unsweetened shredded coconut into a good powder.

Coconut Flour Nourishment

Coconut flour supplies far more protein and fiber than regular white flour, alongside with iron and healthful fats.

One ¼ cup (30 g) serving of coconut flour is made up of:

• 120 calories
• 4 grams of extra fat
• 18 grams of carbs
• 10 grams of fiber
• 6 grams of protein

By contrast, a ¼ cup (30 g) serving of all-goal white flour incorporates 100 calories, grams of fats, 23 grams of carbs, 1 gram of fiber, and 3 grams of protein.

Coconut flour is a good iron resource, Schlichter claims, with ¼ cup supplying virtually 20 % of the every day advised iron volume for adults ages 51 and more mature.

And coconut flour also contains medium-chain triglycerides (MCT), fats that are utilised much more swiftly and proficiently than some other varieties of body fat.

“These fat go specifically to the liver and give you a quick electrical power burst,” says Jeanette Kimszal, R.D.N., NLC, a registered dietitian nutritionist in New York City.

Exploration indicates MCTs may possibly also have some anti-inflammatory properties and may help assist healthy cholesterol ranges.

Note that coconut flour is higher in protein and fiber than normal wheat flour, but also more calorically dense and higher in fat.

When baking with coconut flour, you will most possible have to slice again on the additional fat or the finished merchandise will be tremendous dense.

Positive aspects of Coconut Flour

If you’re looking at swapping your common flour for coconut flour, right here are a few potential positive aspects.

1. It’s gluten-no cost

Since coconut flour is not created from wheat, it lacks gluten.

“Coconut flour is appealing to those people with gluten allergies, intolerances, or those people who prefer next a gluten-cost-free diet regime,” suggests Schlichter.

2. It has more fiber than white flour

Pancakes, muffins, or power bites designed with coconut flour may possibly continue to keep you experience fuller longer.

“Coconut flour is larger in fats and far more nutrient-dense than regular flour,” says Amy Shapiro, M.S., R.D., C.D.N., of Real Diet NYC. “It’s extra filling, thanks to its nutritional profile.”

That consists of 10 occasions extra fiber than frequent all-intent white flour. It also contains a lot more fiber than other gluten-free flours, these kinds of as almond flour.

Fiber promotes satiety, which may aid you with your weight-loss objectives.

3. It has a lot more protein and fewer carbs than white flour

One particular serving of coconut flour has 18 grams of carbs, compared to 23 grams in an equal serving of all-function white flour.

4. It’s versatile

“Coconut flour has a gentle, sweet taste that normally doesn’t overpower other flavors when included in modest quantities,” says Mackenzie Burgess, R.D.N., a registered dietitian nutritionist and recipe developer in Fort Collins, CO.

“It’s a great ingredient to maintain on hand,” Burgess adds. “I like to buy Bob’s Red Mill coconut flour since it arrives from large-high quality desiccated coconut and packs in 3 grams of protein and 6 grams of fiber per two tablespoons.”

How to Use Coconut Flour in Recipes

Coconut flour has a natural sweetness that would make it a best substitute for regular flour in baking recipes including cookies, cakes, and muffins.

You can also use it to cut down the carb information and strengthen the fiber quotient of your beloved carb-heavy recipes, like pancakes or breads.

But right before you dive into employing coconut flour in recipes, it is vital to note that it’s not a easy 1:1 substitution.

Coconut flour is a lot far more absorbent than normal flour, Burgess says, so you will will need to modify the volume you use in your baking recipes.

Check out swapping ¼ to ⅓ cup coconut flour for one particular cup of standard flour.

“You may well will need to incorporate a bit of more liquid or eggs to your recipe to account for a thicker batter from the coconut flour,” Burgess notes.

Coconut flour can even be used as a thickener in soups and sauces, as a binder in meatballs or meatloaf recipes, or as a substitute for breadcrumbs. Just keep in thoughts coconut flour has a mild coconut flavor — but the spices and seasonings in your recipe will most probably overpower it.

Need to have some inspiration? Check out a single of these tasty coconut flour recipes: