Slicing again in your consumption of refined grains like white flour can profit your well being and should assist with weight reduction.
So should you’re seeking to eat fewer refined carbs, otherwise you comply with a gluten-free weight loss plan, coconut flour is usually a worthy substitute for wheat flour with some intriguing dietary advantages.
Right here’s what you’ll want to know.
What Is Coconut Flour?
“Coconut flour is produced 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 a terrific gluten-free flour that’s gaining in reputation.”
You’ll find coconut flour in most grocery shops, or make your personal by mixing dried, unsweetened shredded coconut right into a high-quality powder.
Coconut Flour Diet
Coconut flour supplies 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 practically 20 % of the each day really useful iron quantity for adults ages 51 and older.
And coconut flour additionally comprises medium-chain triglycerides (MCT), fat which might be used extra shortly and effectively than another types of fats.
“These fat go on to the liver and offer you a fast vitality 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 should assist help wholesome levels of cholesterol.
Be aware that coconut flour is increased 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 definitely have to chop again on the added fats or the completed product shall be tremendous dense.
Advantages of Coconut Flour
When you’re contemplating swapping your common flour for coconut flour, listed here are a number of potential advantages.
1. It’s gluten-free
As a result of coconut flour isn’t produced from wheat, it lacks gluten.
“Coconut flour is interesting to these with gluten allergic reactions, intolerances, or those that want following a gluten-free weight loss plan,” says Schlichter.
2. It has extra fiber than white flour
Pancakes, muffins, or vitality bites made with coconut flour may maintain you feeling fuller longer.
“Coconut flour is increased in fats and extra nutrient-dense than common flour,” says Amy Shapiro, M.S., R.D., C.D.N., of Actual Diet NYC. “It’s extra filling, because of its dietary profile.”
That features 10 occasions extra fiber than common all-purpose white flour. It additionally comprises extra fiber than different gluten-free flours, akin to almond flour.
Fiber promotes satiety, which can assist you together 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 gentle, 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 a terrific ingredient to maintain readily available,” Burgess provides. “I like to purchase Bob’s Pink 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.”
The way 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, desserts, and muffins.
You may as well use it to scale 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 vital 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.
Strive 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 choice to breadcrumbs. Simply be mindful coconut flour has a gentle coconut taste — however the spices and seasonings in your recipe will almost definitely overpower it.
Want some inspiration? Strive certainly one of these tasty coconut flour recipes: