Coconut Flour Benefits, Nutrition, and Uses

Low-carb diet lovers and those with gluten intolerance are familiar with coconut flour. It can provide several benefits in relation to its remarkable nutrition profile.

Coconut Flour Nutrients

It provides nutrients, including good fat. A 1/4-cup serving (30-gram) includes:

  • Calories: 120
  • Carbs: 18 grams
  • Fiber: 10 grams
  • Protein: 6 grams
  • Sugar: 6 grams
  • Fat: 4 grams
  • Iron: 20% of the daily value (DV)

It comprises medium-chain triglycerides (MCTs) and plant-based iron. In addition, it is very rich in fiber. MCTs are fat associated with several health benefits, such as weight loss, bacteria and virus protection, and improved brain and heart health.

Keeps Blood Sugars Stable

Coconut flour is filled with fiber that can control your blood sugar concentrations. A 1/4-cup (30-gram) serving offers 40 percent of the fiber daily value. The fiber content in coconut flour is 3 to 10 times better than the all-purpose flour.

Foods rich in fiber help to control blood sugar concentrations by slowing down the rate of sugar entering your bloodstream. This applies in particular to foods rich in soluble fiber in the form of a gel during digestion. In addition, the carb in coconut flour has a low glycemic index (GI), making it less likely to spike insulin concentrations.

Coconut Flour is Gluten-free

Coconut flour does not contain gluten. Therefore, it is an alternative for individuals with celiac disease or allergic to wheat. Gluten is a set of proteins discovered in grains, including wheat, barley, and rye. During digestion, it is hard to break down. Therefore, Gluten can trigger an immune response sometimes. People with gluten intolerance may have symptoms such as gas, cramps, or diarrhea.

Improves Heart Health

Research shows that consuming 15 to 25 grams of coconut fiber daily can help reduced complete blood cholesterol concentrations. Coconut flour provides lauric acid, a fat believed to help destroy the plaque buildup in your arteries. This plaque is linked to heart disease, such as a heart attack. In addition, studies show that lauric acid may not affect or even increase LDL (bad) cholesterol, so the influence of lauric acid on cholesterol may differ from person to person.

Help You Lose Weight

- Advertisement -

Coconut flour can enable you to lose excess weight as it provides both fiber and protein. These two nutrients can decrease starvation and appetite. Coconut contains MCTs that are less probable to be preserved as fat because they move straight, where they are used to generating energy.

MCTs can also decrease appetite and are handled differently by your body than long-chain fats. This difference can help you eat fewer calories. This effect is probably low. However, replacing long-chain fat with MCTs in a review of 13 studies helped participants lose only 1.1 pounds (0.5 kg), on average over 3 weeks.

Keep in mind that the results of MCTs on weight loss involve consuming much bigger quantities.

Kills viruses and bacteria

Coconut flour is rich in lauric acid, a fat that can combat certain diseases. The lauric acid, once ingested, creates a compound recognized as monolaurin. The test tube studies show that monolaurin can destroy damaging viruses, bacteria, and fungi.

These compounds, for instance, appear to be efficient against diseases induced by bacteria: Staphylococcus aureus and yeast Candida albicans.

Can Promote Digestion

Your digestion may also enjoy the elevated fiber content of coconut flour. Most of its fiber is insoluble, adding mass to stools and helping to push food through your intestine efficiently, decreasing the probability of constipation.

In addition, It has small quantities of soluble and other fermentable fibers that can feed your intestine with good bacteria. These bacteria generate short-chain fatty acids (SCFAs) such as acetate, propionate, and butyrate, all of which are good for your intestinal cells.

Inflammation signs associated with gut illnesses such as inflammatory bowel disease (IBD), and irritable bowel syndrome (IBS) can be reduced by SCFAs.

Coconut Flour Uses

Coconut flour is used in a variety of sweet recipes. When making bread, pancakes, cookies, or other baked foods, you can substitute it with other flours. Keep in mind that coconut flour appears to absorb more liquids compared to other flours. It can not be used as a one-to-one substitute for this purpose. Start by substituting 1/4 cup (30 grams) of coconut flour for each cup (120 grams) of all-purpose flour for the best results. You may also want to increase the total amount of liquids by how much coconut flour you’ve added.

For instance, if you’ve used 1/4 cup (30 grams) of coconut flour, make sure you pour additional liquids in 1/4 cup (60 ml). Note that it appears to be denser than other flours and is not as easy to bind. Bakers also considers combining it with other flours or adding 1 egg per 1/4 cup (30 grams) to give it a fluffy feel.

Related: top 10 health benefits of coconut oil and daily uses

Bottom Line

Coconut flour is a gluten-free food. Rich in fiber and MCTs. In addition, it can help stabilize blood sugar, improve digestion, and heart health. It can also help you lose weight.

Frequently Asked Questions

What is coconut flour?

It is a soft, flour-like product made from the pulp of coconut. It’s made during the coconut milk making process. When making coconut milk, wash, rinse, rub, and squeeze to distinguish the nutrients from it. Before being ground into flour, this material is baked at a low temperature until it is dry. That pulp is then dried out and ground into this powdery flour.

How does coconut flour taste like?

It is much sweeter, more common flavor. It has a mild coconut taste and smell.

What should I look for when I’m buying it?

Read the label to ensure that the only coconut is the primary ingredient of the parcel you buy. No sugar, no aromas, no fillers. If gluten is a problem, ensure that the sign says that it was produced in a gluten-free plant.

Can I bake it like regular wheat flour?

Not entirely. Play a little with a recipe if you want to replace standard all-purpose wheat flour with it. The law of thumb is to replace only 20% wheat flour with coconut flour. Try adding 2 tablespoons of extra liquid for every 2 tablespoons of coconut flour.

What are the best foods to bake with coconut flour?

Start with recipes specifically published for this meal. Once you get to know how it works, you can experiment with it.

Read Next:


Coconut (Cocos nucifera L.: Arecaceae): in health promotion and disease prevention. Asian Pac J Trop Med. 2011.

Glycaemic index of different coconut (Cocos nucifera)-flour products in normal and diabetic subjects. Br J Nutr. 2003.

Properties of Gluten Intolerance: Gluten Structure, Evolution, Pathogenicity and Detoxification Capabilities. Nutrients. 2016.

Mechanisms mediating lipoprotein responses to diets with medium-chain triglyceride and lauric acid. Lipids. 1999.

The Properties of Lauric Acid and Their Significance in Coconut Oil. Chem Soc. 2015.

Effects of medium-chain triglycerides on weight loss and body composition: a meta-analysis of randomized controlled trials. J Acad Nutr Diet. 2015.

Health benefits of dietary fiber. Nutr Rev. 2009.

Dietary fiber from coconut flour: A functional food. Innovative Food Science & Emerging Technologies. 2006.

- Advertisement -
Naeem Durrani BSc
Naeem is a freelance medical and nutrition writer. His interests include medical research, and the scientific evidence around effective wellness practices, which empower people to transform their lives.
- Advertisement -

Subscribe to our newsletter

Subscribe to our weekly newsletter and get notified about new articles right in your inbox.

Your privacy is important to us.

Stay connected