Reducing again in your consumption of refined grains like white flour can profit your well being and will assist with weight reduction.
So in case you’re trying to eat fewer refined carbs, otherwise you observe a gluten-free food regimen, coconut flour generally is a worthy substitute for wheat flour with some intriguing dietary advantages.
Right here’s what you might want to know.
What Is Coconut Flour?
“Coconut flour is created from the flesh of coconuts, which is then dried and floor into flour,” explains Sarah Schlichter, M.P.H., R.D.N., a registered dietitian nutritionist in Brunswick, M.D.. “It’s an awesome gluten-free flour that’s gaining in reputation.”
You could find coconut flour in most grocery shops, or make your individual by mixing dried, unsweetened shredded coconut right into a tremendous powder.
Coconut Flour Vitamin
Coconut flour offers extra protein and fiber than common white flour, together with iron and wholesome fat.
One ¼ cup (30 g) serving of coconut flour comprises:
- 120 energy
- 4 grams of fats
- 18 grams of carbs
- 10 grams of fiber
- 6 grams of protein
Against this, a ¼ cup (30 g) serving of all-purpose white flour comprises 100 energy, 0 grams of fats, 23 grams of carbs, 1 gram of fiber, and three grams of protein.
Coconut flour is an effective iron supply, Schlichter says, with ¼ cup providing almost 20 p.c of the day by day beneficial iron quantity for adults ages 51 and older.
And coconut flour additionally comprises medium-chain triglycerides (MCT), fat which can be used extra rapidly and effectively than another types of fats.
“These fat go on to the liver and provide you with a fast power burst,” says Jeanette Kimszal, R.D.N., NLC, a registered dietitian nutritionist in New York Metropolis.
Analysis suggests MCTs may additionally have some anti-inflammatory properties and will assist help wholesome levels of cholesterol.
Word that coconut flour is larger in protein and fiber than common wheat flour, but in addition extra calorically dense and better in fats.
When baking with coconut flour, you’ll almost certainly have to chop again on the added fats or the completed product will probably be tremendous dense.
Advantages of Coconut Flour
In the event you’re contemplating swapping your common flour for coconut flour, listed below are a number of potential advantages.
1. It’s gluten-free
As a result of coconut flour isn’t created from wheat, it lacks gluten.
“Coconut flour is interesting to these with gluten allergy symptoms, intolerances, or those that favor following a gluten-free food regimen,” says Schlichter.
2. It has extra fiber than white flour
Pancakes, muffins, or power bites made with coconut flour would possibly maintain you feeling fuller longer.
“Coconut flour is larger in fats and extra nutrient-dense than common flour,” says Amy Shapiro, M.S., R.D., C.D.N., of Actual Vitamin NYC. “It’s extra filling, due to its dietary profile.”
That features 10 instances extra fiber than common all-purpose white flour. It additionally comprises extra fiber than different gluten-free flours, resembling almond flour.
Fiber promotes satiety, which can provide help to along with your weight-loss targets.
3. It has extra protein and fewer carbs than white flour
One serving of coconut flour comprises 18 grams of carbohydrates, in comparison with 23 grams in an equal serving of all-purpose white flour.
4. It’s versatile
“Coconut flour has a light, candy style that sometimes doesn’t overpower different flavors when added in small quantities,” says Mackenzie Burgess, R.D.N., a registered dietitian nutritionist and recipe developer in Fort Collins, CO.
“It’s an awesome ingredient to maintain readily available,” Burgess provides. “I like to purchase Bob’s Purple Mill coconut flour as a result of it comes from high-quality desiccated coconut and packs in 3 grams of protein and 6 grams of fiber per two tablespoons.”
How one can Use Coconut Flour in Recipes
Coconut flour has a pure sweetness that makes it an ideal substitute for normal flour in baking recipes together with cookies, truffles, and muffins.
You may also use it to cut back the carb content material and enhance the fiber quotient of your favourite carb-heavy recipes, like pancakes or breads.
However earlier than you dive into utilizing coconut flour in recipes, it’s essential to notice that it’s not a easy 1:1 substitution.
Coconut flour is rather more absorbent than common flour, Burgess says, so that you’ll want to regulate the quantity you employ in your baking recipes.
Attempt swapping ¼ to ⅓ cup coconut flour for one cup of standard flour.
“You might want so as to add a bit of additional liquid or eggs to your recipe to account for a thicker batter from the coconut flour,” Burgess notes.
Coconut flour may even be used as a thickener in soups and sauces, as a binder in meatballs or meatloaf recipes, or as an alternative to breadcrumbs. Simply bear in mind coconut flour has a light coconut taste — however the spices and seasonings in your recipe will almost certainly overpower it.
Want some inspiration? Attempt one among these tasty coconut flour recipes:
