All about coconut flour

If you’re looking for a healthy and versatile alternative to traditional flour, organic coconut flour might just be the answer, thanks to its rich flavor—provided you know how to use it well. In this article, let’s dive into the world of this deliciously exotic flour, exploring its health benefits and sharing tips on the best ways to integrate it into your cooking.

Origin and Production Process

Coconut flour is made from the flesh of the coconut. The production process involves drying, pressing to remove fat, and then finely grinding the flesh. Unlike coconut oil or butter, coconut flour retains all of its fiber while having a reduced fat content.

Nutritional Properties and Health Benefits

Low Glycemic Index

With a low glycemic index of 35, thanks to its fiber and fat content, coconut flour is ideal for those monitoring their blood sugar and avoiding glucose spikes—particularly people with diabetes or anyone watching their weight. Its low content of simple sugars sets it apart from other flours. It also contains no starch.

Rich in Fiber

Coconut flour stands out for its exceptional fiber content—around 50% (depending on the brand). Compared to other sources like wheat bran, chia seeds, or prunes, it’s a leader. These fibers promote good digestion, help reduce cholesterol, and provide a quick feeling of fullness. They also decrease cholesterol absorption in the intestine and support a healthy gut microbiome.

Gluten-Free and High in Protein

Coconut flour is a great option for those with gluten intolerance, while also offering a good protein boost. With 20% protein, it’s especially appealing for vegetarians and vegans.

Nutrient Profile

Beyond its fiber content, coconut flour provides essential nutrients such as selenium (an antioxidant) and manganese (a cofactor for several nutrients, including B vitamins). It contains no antinutrients, so its minerals are easily absorbed. It’s particularly beneficial in plant-based diets or for athletes.

How to Choose and Use Coconut Flour

Selection and Storage

Opt for organic coconut flour to avoid pesticides. Store it in a dry place away from heat, and watch for any unpleasant odors, as its fat content makes it prone to rancidity.

Dosage and Culinary Uses

Due to its absorbent nature and slightly grainy texture, adjust quantities in recipes—typically, one-quarter cup of coconut flour equals one cup of regular flour. If adding it to a recipe that doesn’t normally include it, for example to lower the carb content, avoid exceeding 25% of the total flour. It works well in many dishes, from breakfast pancakes to desserts like cakes, crêpes, muffins, cookies, and energy bars for athletes. It can also thicken soups, chia puddings, creams, or water-based preparations.

Discover it in our recipes for healthy bounty bars, mango and cashew cheesecake, and savory zucchini waffles.

Conclusion

Coconut flour is much more than a simple flour substitute. Milk, cream, flesh, sugar, flour—thanks to its outstanding nutritional properties, health benefits, and versatility in the kitchen, it deserves a spot in your pantry. Let yourself be tempted by this exotic gem and explore a new culinary dimension with coconut flour!