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Coconut flour is becoming increasingly popular as more and more people discover the many he alth benefits of coconut flour. It can be used in many ways and is proving to be a delicious and gluten-free alternative to other types of flour.
What do you need to know about nutrition and baking with coconut flour? This type of flour is high in fiber, protein and he althy fats. Coconut flour is also low in sugar, digestible carbohydrates, and calories. It also has a low glycemic index.
What is the secret of baking with coconut flour?
The tropical fruit offers quite a few he alth benefits
This makes coconut flour a favorite for many people who are gluten sensitive, have digestive issues, or just want to eat he althier.
In fact, coconut flour isn't really "flour" as we simply call it. It contains no grains and consists of 100 percent pure coconut meat. Read on to learn more about this he althy type of flour.
Nutritional values of coconut flour
One serving (about 30 grams of coconut flour) contains approximately:
- 120 calories
- 16 grams of carbohydrates
- 6 grams of protein
- 4 grams of fat
- 10 grams of fiber
- 3.6 milligrams of iron
You can combine different types of flour
He alth benefits of coconut flour
There are numerous reasons why you should bake with coconut flour. It offers numerous benefits that support our he alth in a natural way. And coconut flour is much less likely to cause digestive or autoimmune reactions compared to other grain flours.
Why is it he althy to bake with coconut?
But what actually is coconut flour?
Coconut Flour is a soft flour made from dried coconut meat. When coconut milk is pressed from coconut meat, dried this meat at a low temperature and ground it into a flour suitable for baking.
Is that actually real flour?
Is coconut flour low carb?
There are currently no guidelines for a product to be considered a "low carb" product. However, a 10g (about 1 tablespoon) serving of coconut flour provides between 1.5-6g of carbs depending on which brand you buy, but you can consider coconut flour a low-carb food if consumed in moderation.
Homemade Cookies with Coconut Flour
Is coconut flour high in fat?
Being derived from coconut, coconut flour is naturally rich in fats, on average 14g of fat content per 100g of coconut flour, of which 12-16g are saturated fat.
The type of saturated fat in coconut flour is called medium-chain triglyceride, which may offer a number of he alth benefits including supporting he althy cholesterol, anti-inflammatory properties and may play a role in weight management.
He althy muffins
Is coconut flour gluten-free?
Pure coconut flour is a gluten-free product. However, always check the label, especially if you have celiac disease or a gluten allergy. Some brands may have other ingredients that contain gluten or may be made in a factory that processes products containing gluten. However, this should be clearly stated on the label.
Gluten free pancakes
Is coconut flour high in fiber?
Yes, coconut flour is considered a high-fiber food with up to 45 g of fiber per 100 g of coconut flour. It's recommended that as adults we should aim for 30g of fiber per day, so just 1 tablespoon (about 10g) of coconut flour can provide just over 10% of the recommended daily allowance.
Dietary fiber is very important for our digestion, it supports the natural processes and can prevent constipation and other digestive problems.
Coconut flour is a high-fiber food
Does coconut flour contain protein?
Coconut flour is a good source of protein with 18g of protein per 100g of coconut flour. However, it is an incomplete protein, meaning it contains only five of the eight essential amino acids we need in our diets on a daily basis. "Essential" in this case means that we can only get these amino acids from food because the body cannot produce them itself.
How does coconut flour affect blood sugar levels?
Coconut flour appears to have a lower glycemic index of 51. That means it should cause less of a spike in blood sugar than, say, wheat flour, which has a glycemic index of 69. Because coconut flour is high in fat and fiber, the flour substitute slows the release of sugars into the bloodstream.
Regulate your blood sugar with a he althy diet
Where to buy coconut flour
More and more people are baking with coconut flour as they are looking for a he althy alternative to flour. As a result, you can now buy coconut flour in most major supermarkets, he alth food stores, or online.
Baking with coconut flour
Coconut flour is commonly used in baking, especially paleo, grain, and gluten-free baking. Coconut flour can be used to make delicious and he althy cakes, biscuits, breads, muffins, etc. Although it is a versatile baking flour, this type of flour can be difficult to work with. That's why you should rely on proven recipes, especially if you're new to baking with this alternative flour.
Useful tips for baking with coconut flour
Coconut flour is particularly absorbent. A very small amount of flour absorbs a very large amount of liquid. Therefore, it is recommended to use a lot of eggs when baking. The protein in egg whites helps structure baked goods, while the yolks add moisture.
Eggs and coconut flour are best friends
Food baked with coconut flour can often have a gritty texture, so it's best to sift the flour thoroughly. Also, it's a good idea to separate the eggs, beat the flour with the yolks, and then beat the egg whites separately until stiff.
Coconut flour as a substitute for all-purpose flour
Coconut flour is difficult to process because it is not a grain flour. It's not an easy substitute, so it's wise to use tried and tested recipes.
You cannot substitute coconut flour one-for-one for all-purpose flour. Reduce the total amount of flour to a quarter. Also, for every 1/4 cup of coconut flour, add an extra egg. You may also need to increase any other liquids in the recipe and make small adjustments to bake times make.
Take the challenge and bake with coconut flour!
Important tips for baking with coconut flour
- Use extra liquid as coconut flour is very absorbent.
- Use eggs to add texture and moisture to baked goods.
- Incorporate the egg yolks into the coconut flour and other dry ingredients, whip the egg whites separately and then stir into the egg yolk mixture.
- Replace coconut flour with all-purpose flour in a 1:4 ratio and don't forget to add 1 egg for every 1/4 cup coconut flour.
- Combine with other alternative flours such as almond flour, hazelnut flour, cassava flour and some tapioca starch for the best flavor and baking results.
Now you are ready to put the information above into practice and prepare a treat with coconut flour. We suggest you the following recipe for a he althy and delicious apple crumble. Enjoy your meal!
Prepare apple crumble with coconut flour