So for those who’re trying to eat fewer refined carbs, otherwise you observe a gluten-free food plan, coconut flour is usually a worthy substitute for wheat flour with some intriguing dietary advantages.
Right here’s what you should know.
What Is Coconut Flour?
“Coconut flour is constructed 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 recognition.”
You will discover coconut flour in most grocery shops, or make your individual by mixing dried, unsweetened shredded coconut right into a advantageous powder.
Coconut Flour Vitamin
Coconut flour gives extra protein and fiber than common white flour, together with iron and wholesome fat.
One ¼ cup (30 g) serving of coconut flour incorporates:
- 120 energy
- 4 grams of fats
- 18 grams of carbs
- 10 grams of fiber
- 6 grams of protein
In contrast, a ¼ cup (30 g) serving of all-purpose white flour incorporates 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 practically 20 p.c of the day by day advisable iron quantity for adults ages 51 and older.
And coconut flour additionally incorporates medium-chain triglycerides (MCT), fat which can be used extra rapidly and effectively than another types of fats.
Notice that coconut flour is greater 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 more than likely have to chop again on the added fats or the completed product can be tremendous dense.
Advantages of Coconut Flour
When you’re contemplating swapping your common flour for coconut flour, listed here are just a few potential advantages.
1. It’s gluten-free
As a result of coconut flour isn’t constructed from wheat, it lacks gluten.
“Coconut flour is interesting to these with gluten allergy symptoms, intolerances, or those that desire following a gluten-free food plan,” says Schlichter.
2. It has extra fiber than white flour
Pancakes, muffins, or vitality bites made with coconut flour would possibly maintain you feeling fuller longer.
“Coconut flour is greater 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, because of its dietary profile.”
That features 10 instances extra fiber than common all-purpose white flour. It additionally incorporates extra fiber than different gluten-free flours, comparable to almond flour.
Fiber promotes satiety, which can enable you together with your weight-loss objectives.
3. It has extra protein and fewer carbs than white flour
One serving of coconut flour incorporates 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 gentle, candy style that usually 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 available,” Burgess provides. “I like to purchase Bob’s Crimson 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.”
Easy methods to 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 as well use it to cut back the carb content material and increase 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 way more absorbent than common flour, Burgess says, so that you’ll want to regulate the quantity you utilize in your baking recipes.
Attempt swapping ¼ to ⅓ cup coconut flour for one cup of standard flour.
“It’s possible you’ll 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 choice to breadcrumbs. Simply bear in mind coconut flour has a gentle coconut taste — however the spices and seasonings in your recipe will more than likely overpower it.
Want some inspiration? Attempt one in every of these tasty coconut flour recipes: