Coconut flour

Coconut flour is a unique alternative to wheat flour. It is very popular with people who follow a conscious low-carb diet and those who suffer from gluten intolerance. In addition to its impressive nutritional profile, coconut flour may have a number of other benefits to offer. These include promoting stable blood sugar levels, better digestion, better overall health and even aiding weight loss. This article will take a closer look at coconut flour and its potential benefits.

What is coconut flour?

Coconut flour is made from the dried, ground pulp of the coconut. It originally comes from the Philippines, where it is a by-product of coconut milk production (1, 2). During production, the coconuts are first broken open and the liquid they contain is removed. The pulp is then scraped out, soaked and ground to separate the solid components from the coconut milk. The remaining solid components are dried at low temperatures and then ground into flour.

The resulting white powder is similar in appearance and texture to cereal flour and has a mild flavor.

Coconut flour is gluten-free

Coconut flour does not contain gluten, making it an ideal option for people who suffer from certain conditions such as coeliac disease, wheat allergy or non-celiac gluten sensitivity. Gluten is a group of proteins found in grains such as wheat, barley and rye that are difficult to break down in the digestive tract. In some cases, gluten can also cause an immune reaction. People who cannot tolerate gluten can experience symptoms ranging from bloating, cramping and diarrhea to intestinal damage and malabsorption of nutrients (3, 4, 5). People who suffer from celiac disease or a wheat allergy should avoid all gluten-containing grains, while those who suffer from gluten sensitivity should either reduce their consumption of these grains or eliminate them completely from their diet. Coconut flour is an alternative to wheat and other gluten-containing flours. It is naturally gluten-free, making it a popular choice for grain-free diets such as the Paleo diet.

Summary: Coconut flour is gluten-free, making it an excellent alternative for people who suffer from celiac disease, a wheat allergy or non-celiac gluten sensitivity.

Health benefits of coconut flour

Coconut flour has a diverse nutritional profile and could have a number of health benefits. However, few studies to date have directly investigated the health benefits of coconut flour, meaning that claims of potential health benefits are primarily based on studies of the ingredients it contains.

Coconut flour is rich in nutrients and healthy fats

Coconut flour provides a wide range of nutrients including healthy fats. 30 grams of coconut flour contains (6):

Kcal: 120
Carbohydrates: 18 grams
Sugar: 6 grams
Dietary fiber: 10 grams
Protein: 6 grams
Fat: 4 grams
Iron: 20% of the daily requirement

In addition, coconut flour is very rich in fiber and provides medium-chain triglycerides (MCTs) and plant-based iron. MCTs are a special type of fat that can provide a whole range of health benefits. These include weight loss support, protection against bacteria and viruses, and improved brain and heart health (2, 7, 8, 9).

Coconut flour keeps blood sugar levels stable

Coconut flour is packed with fiber, which can help keep blood sugar levels under control. A 30 gram serving of coconut flour provides 40% of the recommended daily intake of fiber, which is three times more fiber than the same amount of whole wheat flour and ten times more fiber than the same amount of white flour (6). Foods rich in fiber help regulate blood sugar levels by slowing the rate at which sugar enters the bloodstream. This is especially true of foods rich in soluble fiber, which forms a gel in the digestive tract. Coconut flour also contains small amounts of this soluble fiber (10, 11). In addition, coconut flour has a low glycemic index, which means that bread and other baked goods made with coconut flour have a lower impact on blood sugar levels (1, 12).

Coconut flour can promote healthy digestion

The high fiber content of coconut flour may also have positive effects on digestion. Most of the fiber in coconut flour is insoluble fiber, which increases stool volume and helps food move more evenly and efficiently through the digestive tract, reducing the risk of constipation (13). In addition, coconut flour contains small amounts of soluble and other fermentable fibers that serve as food for the "healthy" intestinal bacteria. These bacteria in turn produce short-chain fatty acids such as acetate, propionate and butyrate, which nourish the cells of the intestine (1, 14). Short-chain fatty acids can also reduce inflammation and symptoms associated with gut dysfunction such as inflammatory bowel disease and irritable bowel syndrome (14, 15, 16).

Coconut flour could promote and improve heart health

Coconut flour could have benefits for heart health. Scientific research shows that a daily intake of 15 to 25 grams of coconut flour fiber could help reduce total cholesterol levels by 11%, LDL "bad" cholesterol levels by 9% and blood triglyceride levels by 22% (1). In addition, coconut flour contains lauric acid, a fatty acid that is believed to help kill bacteria that are partly responsible for plaque buildup in the arteries. These plaques have been linked to heart disease (2). However, other studies suggest that lauric acid has no effect on cholesterol levels or may even increase levels of "bad" LDL cholesterol, meaning that the effects of lauric acid on cholesterol levels may vary from person to person (1, 17, 18).

Coconut flour could help with weight loss

Coconut flour may help to reduce excess weight as it provides both fiber and protein - two nutrients that have been shown to reduce hunger and appetite (19, 20). In addition to this, coconut flour contains MCTs, which are less likely to be stored as body fat as they are transported directly to the liver where they are used for energy production (21). MCTs also reduce appetite and are processed differently by the human body than long-chain fatty acids found in foods such as olives and nuts. This difference may help burn slightly more calories (22, 23). However, this effect is probably very small. A review of 13 studies in which longer-chain fats were replaced with MCTs concluded that MCTs helped subjects lose an average of only 0.5 kilos more within 3 weeks or more (24).

It should be kept in mind that the weight loss effects of MCTs usually require much larger amounts of MCTs than are found in coconut flour.

Coconut flour could kill harmful viruses and bacteria

Coconut flour is rich in lauric acid - a fatty acid that could help fight certain infections. When consumed, lauric acid forms a compound called monolaurin. Studies conducted in test tubes show that lauric acid and monolaurin could kill harmful bacteria, viruses and fungi (2, 25). These compounds appear to be particularly effective in combating infections caused by Staphylococcus aureus bacteria and Candida albicans yeasts (2, 26, 27). However, further human studies are needed before definitive conclusions can be drawn.

Summary: Coconut flour could promote stable blood sugar levels and a healthy heart. In addition, it may have antibacterial effects and support digestion and weight loss. However, the available scientific data is limited.

Areas of application for coconut flour

Coconut flour can be used in a variety of both sweet and savory recipes. It can be used as a substitute for flour in the preparation of bread, pancakes, cookies, cakes and other baked goods. However, it should be noted that coconut flour tends to bind more liquid than ordinary flour. For this reason, it cannot be used as a 1:1 substitute for flour. For best results, it is recommended to start with 25 grams of coconut flour per 100 grams of regular flour. In addition, it is advisable to increase the total amount of liquid accordingly. For example, if you use 25 grams of coconut flour, you should add 50 ml of additional liquid. You should also bear in mind that coconut flour does not bind as well as other types of flour and tends to give the dough a higher density. Bakers often recommend mixing coconut flour with other flours and adding one egg for every 30 grams of coconut flour to give the final product a fluffier texture. Coconut flour can also be used to thicken soups and stews. It can also be used as a binding agent in meatballs and to make grain-free pizza or wraps.

How does coconut flour compare to other gluten-free flours?

Coconut flour is often compared to other gluten-free flours such as almond flour, hazelnut flour, amaranth flour and chickpea flour. Although all of these flours are rich in nutrients, their nutritional profile varies greatly. Along with amaranth flour and chickpea flour, coconut flour is one of the lowest in fat and highest in carbohydrates (6). With 6 grams of protein per 30 grams, it provides slightly less protein than chickpea flour and almond flour and is roughly on a par with amaranth flour and hazelnut flour. However, it contains two to three times more fiber than other gluten-free flours. In addition, coconut flour has a milder taste and is an alternative to almond and hazelnut flour for people with nut allergies. Coconut flour also tends to contain less omega-6 fat - which most people consume in excessive amounts - than the other gluten-free flours mentioned (6). This is important because a diet that contains excessive amounts of omega-6 fatty acids can contribute to inflammation, which can increase the risk of certain diseases.

Conclusion

Coconut flour is a gluten-free flour made exclusively from coconuts. It is rich in fiber and MCTs and may promote stable blood sugar levels, good digestion and heart health. It may also support weight loss and fight some infections. As coconut flour is delicious and versatile, it is a good choice as a flour alternative.