What is coconut flour?
Coconut flour is a soft, naturally grain- and gluten-free flour produced from dried coconut meat. It is a natural byproduct of coconut milk production. When producers press coconut for its milk, bits of coconut meat remains. They then dry the coconut meat at low temperature and grind it until it produces a soft, fine powder which is then suitable for baking.
Popular among those adhering to grain-restrictive diets such as paleo diets, GAPS , SCD and ketogenic diets, coconut flour can offer a gluten-free and protein-rich alternative to traditional grain-based flours.
What are the benefits of coconut flour?
Coconut flour is denser in many nutrients than traditional grain-based flours. It is also naturally gluten-free, so if you’re on a gluten-free diet by necessity or choice, you can enjoy it.
Coconut flour is fairly high in protein, fiber and fat, and relatively low in carbohydrates by comparison to other flours. A single serving of two tablespoons contains a whopping 5 grams of fiber and 3 grams of protein as well as 1.5 grams of fat. It’s this combination of nutrients – fiber, protein and fat – that makes it so filling.
It is also exceptionally rich in manganese, an essential nutrient that is critical for many processes and functions within the body. Notably, manganese it helps to support bone health, and it helps your body better use other nutrients like choline and biotin. Even more, it acts as a powerful antioxidant and anti-inflammatory nutrient.
In addition to manganese, coconut also contains other trace minerals like iron, potassium, phosphorus, selenium and vitamin B6.
Baking with Coconut Flour
Coconut flour is commonly used in baking, particularly paleo, grain- and gluten-free baking. It can be used to make cakes, cookies, breads and muffins. While it is a versatile baking flour, it can be challenging to use, and you should rely on established recipes, especially if you’re new to baking with this alternative flour.
Coconut flour is particularly absorbent, and a very small amount of flour will absorb a very large amount of liquid. It also tends to have a drying effect on baked goods, because it is so absorbent. The best way to counteract its drying effect is to use plenty of eggs when you’re baking. The protein in egg whites helps to provide structure to baked goods while the yolks provide moisture.
Foods baked with coconut flour can often have a gritty texture, so it’s best to sift the flour thoroughly before you bake with it. Additionally, it’s good practice to separate your eggs, beating the flour with egg yolks and then beating the whites separately until they hold stiff peaks. You can then fold the whites into the egg yolk and flour mixture, and this improves the natural heaviness of many baked goods that use coconut flour as an ingredient.
Substituting Coconut Flour for All-Purpose Flour
Coconut flour is tricky to work with because it is not a grain-based flour. It’s not an easy substitute, so it’s best to use established recipes. You can’t substitute coconut flour on a 1:1 ratio for all-purpose flour, or most other flours, but try to cut down the amount of flour to 1/4 of what you would normally use. In addition, every 1/4 cup coconut flour typically requires one egg for both moisture and structure. You may also need to increase other liquids in the recipe or make small adjustments to baking times.
Quick Baking Tips
Coconut flour is a soft, naturally grain- and gluten-free flour produced from dried coconut meat. It is a natural byproduct of coconut milk production. When producers press coconut for its milk, bits of coconut meat remains. They then dry the coconut meat at low temperature and grind it until it produces a soft, fine powder which is then suitable for baking.
Popular among those adhering to grain-restrictive diets such as paleo diets, GAPS , SCD and ketogenic diets, coconut flour can offer a gluten-free and protein-rich alternative to traditional grain-based flours.
What are the benefits of coconut flour?
Coconut flour is denser in many nutrients than traditional grain-based flours. It is also naturally gluten-free, so if you’re on a gluten-free diet by necessity or choice, you can enjoy it.
Coconut flour is fairly high in protein, fiber and fat, and relatively low in carbohydrates by comparison to other flours. A single serving of two tablespoons contains a whopping 5 grams of fiber and 3 grams of protein as well as 1.5 grams of fat. It’s this combination of nutrients – fiber, protein and fat – that makes it so filling.
It is also exceptionally rich in manganese, an essential nutrient that is critical for many processes and functions within the body. Notably, manganese it helps to support bone health, and it helps your body better use other nutrients like choline and biotin. Even more, it acts as a powerful antioxidant and anti-inflammatory nutrient.
In addition to manganese, coconut also contains other trace minerals like iron, potassium, phosphorus, selenium and vitamin B6.
Baking with Coconut Flour
Coconut flour is commonly used in baking, particularly paleo, grain- and gluten-free baking. It can be used to make cakes, cookies, breads and muffins. While it is a versatile baking flour, it can be challenging to use, and you should rely on established recipes, especially if you’re new to baking with this alternative flour.
Coconut flour is particularly absorbent, and a very small amount of flour will absorb a very large amount of liquid. It also tends to have a drying effect on baked goods, because it is so absorbent. The best way to counteract its drying effect is to use plenty of eggs when you’re baking. The protein in egg whites helps to provide structure to baked goods while the yolks provide moisture.
Foods baked with coconut flour can often have a gritty texture, so it’s best to sift the flour thoroughly before you bake with it. Additionally, it’s good practice to separate your eggs, beating the flour with egg yolks and then beating the whites separately until they hold stiff peaks. You can then fold the whites into the egg yolk and flour mixture, and this improves the natural heaviness of many baked goods that use coconut flour as an ingredient.
Substituting Coconut Flour for All-Purpose Flour
Coconut flour is tricky to work with because it is not a grain-based flour. It’s not an easy substitute, so it’s best to use established recipes. You can’t substitute coconut flour on a 1:1 ratio for all-purpose flour, or most other flours, but try to cut down the amount of flour to 1/4 of what you would normally use. In addition, every 1/4 cup coconut flour typically requires one egg for both moisture and structure. You may also need to increase other liquids in the recipe or make small adjustments to baking times.
Quick Baking Tips
- Use additional liquid because coconut flour is very absorbent.
- Use more eggs to give baked goods structure and moisture.
- Incorporate egg yolks into coconut flour and other dry ingredients, and whip the egg whites separately, and then fold them into the first mixture to make baked goods lighter.
- Substitute coconut flour for all-purpose flour at a 1:4 ratio, and remember to add 1 egg for every 1/4 cup coconut flour.
- Eggs are this flour’s best friend, but you can try working with these natural egg replacements in your baking.
- Pair it with other alternative flours like almond flour, hazelnut flour, cassava flour and a little tapioca starch for the best flavor and baking properties.
Okay, let's break it down some more:
Coconut flour is a flour made from coconut solids that have been ground into a very fine powder. It has a mild coconut scent and flavor, which makes it suitable for flour-based recipes that don't have other strongly-flavored ingredients such as cocoa powder or spices. It is also quite light and airy, making it especially suitable for baked goods like muffins, pancakes and cakes.
The reputation of coconut flour is growing due to its considerable health benefits, which far exceed those of processed flours. Below is a list of reasons why health-conscious individuals are beginning to take coconut flour seriously, and why an increasing number of books specializing in coconut flour recipes are being published every year.
Below are the 5 healthy benefits of swapping your usual flour for coconut flour:
1. Gluten-Free
Arguably coconut flour's biggest attraction is its gluten-free status, meaning it contains none of the gluten protein molecules found in grains such as wheat, rye and barley. Gluten is highly allergenic and can even be deadly for people with Celiac disease (a condition where gluten damages the lining of the small intestine and prevents it from absorbing nutrients in food). However, growing evidence - particularly that compiled by Dr. William Davis in his 2011 book, Wheat Belly - suggests that gluten is unhealthy for everyone, and is a leading cause of lethargy, bloating, brain fog and more. Fortunately, gluten-free diets are becoming much easier to adopt thanks to the growing availability of gluten-free flours like coconut flour.
2. Rich In Dietary Fiber
According to a study published in the December 2006 issue of Innovative Food Science & Emerging Technologies, adding coconut flour to our diets can significantly reduce our risk of developing heart disease, lower our cholesterol levels and guard us from cancer and diabetes. The researchers, based in the Food and Nutrition Research Institute in the Philippines, claim that these benefits stem from coconut flour's unusually high levels of dietary fiber (a 100 gram serving of it contains a whopping 39 grams of fiber, almost double that of wheat bran). Dr. Bruce Fife, a naturopathic physician and the author of the book, Cooking with Coconut Flour, claims that coconut flour can help adults reach their recommended daily fiber intake of between 20-35 grams. He recommends adding 1-2 tablespoons of coconut flour to gravies, baked goods, casseroles or smoothies.
3. High In Beneficial Fats
Since it is derived from coconut solids, coconut flour retains a large number of those fats for which coconuts are so beloved by health enthusiasts. A 100 gram serving of coconut flour contains 8.7 grams of fat, of which 8 grams are saturated. Most of these fats are medium-chain triglycerides (MCTs) - essential protective fats with noted antiviral, antimicrobial and antifungal properties. MCTs have also been shown to boost the metabolism, making coconut flour suitable for weight loss diets.
4. Safe For Diabetics
Because it is high in fiber yet relatively low in digestible carbohydrates compared to processed flours, coconut flour has a gentle impact upon blood sugar levels. This makes it an excellent flour for diabetics, prediabetics and anyone else who wants to avoid blood sugar spikes.
5. Packed With Protein
Though it is free from gluten proteins, coconut flour contains an impressive number of other proteins. In fact, 100 grams of coconut flour contain 19.3 grams of protein, or 38 percent of our RDI - far more protein per serving than other leading flours such as white, cornmeal or rye. Consequently, coconut flour is a valuable cooking ingredient for vegan or vegetarian bodybuilders since protein is, of course, needed for cell repair and growth.
The reputation of coconut flour is growing due to its considerable health benefits, which far exceed those of processed flours. Below is a list of reasons why health-conscious individuals are beginning to take coconut flour seriously, and why an increasing number of books specializing in coconut flour recipes are being published every year.
Below are the 5 healthy benefits of swapping your usual flour for coconut flour:
1. Gluten-Free
Arguably coconut flour's biggest attraction is its gluten-free status, meaning it contains none of the gluten protein molecules found in grains such as wheat, rye and barley. Gluten is highly allergenic and can even be deadly for people with Celiac disease (a condition where gluten damages the lining of the small intestine and prevents it from absorbing nutrients in food). However, growing evidence - particularly that compiled by Dr. William Davis in his 2011 book, Wheat Belly - suggests that gluten is unhealthy for everyone, and is a leading cause of lethargy, bloating, brain fog and more. Fortunately, gluten-free diets are becoming much easier to adopt thanks to the growing availability of gluten-free flours like coconut flour.
2. Rich In Dietary Fiber
According to a study published in the December 2006 issue of Innovative Food Science & Emerging Technologies, adding coconut flour to our diets can significantly reduce our risk of developing heart disease, lower our cholesterol levels and guard us from cancer and diabetes. The researchers, based in the Food and Nutrition Research Institute in the Philippines, claim that these benefits stem from coconut flour's unusually high levels of dietary fiber (a 100 gram serving of it contains a whopping 39 grams of fiber, almost double that of wheat bran). Dr. Bruce Fife, a naturopathic physician and the author of the book, Cooking with Coconut Flour, claims that coconut flour can help adults reach their recommended daily fiber intake of between 20-35 grams. He recommends adding 1-2 tablespoons of coconut flour to gravies, baked goods, casseroles or smoothies.
3. High In Beneficial Fats
Since it is derived from coconut solids, coconut flour retains a large number of those fats for which coconuts are so beloved by health enthusiasts. A 100 gram serving of coconut flour contains 8.7 grams of fat, of which 8 grams are saturated. Most of these fats are medium-chain triglycerides (MCTs) - essential protective fats with noted antiviral, antimicrobial and antifungal properties. MCTs have also been shown to boost the metabolism, making coconut flour suitable for weight loss diets.
4. Safe For Diabetics
Because it is high in fiber yet relatively low in digestible carbohydrates compared to processed flours, coconut flour has a gentle impact upon blood sugar levels. This makes it an excellent flour for diabetics, prediabetics and anyone else who wants to avoid blood sugar spikes.
5. Packed With Protein
Though it is free from gluten proteins, coconut flour contains an impressive number of other proteins. In fact, 100 grams of coconut flour contain 19.3 grams of protein, or 38 percent of our RDI - far more protein per serving than other leading flours such as white, cornmeal or rye. Consequently, coconut flour is a valuable cooking ingredient for vegan or vegetarian bodybuilders since protein is, of course, needed for cell repair and growth.
