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The Health Benefits of Coconut Flour

Posted by Liza - Naturopath @ HFG on

Coconuts are very widely used today across various dishes and cuisines; whether it’s the creamy milk in a Thai curry, the delicious coconut flesh full of iron and potassium or the hydrating juice in smoothies, each has its own texture, flavour and versatility. Well move over tasty favourites because there’s another coconut product gaining popularity - Coconut Flour!

Coconut flour is made from coconut flesh; ground and baked at a very low temperature to produce a light powdery flour. What’s great about this flour is that it’s not only delicious but naturally gluten, wheat and nut free because it’s totally made from coconuts! 

This makes it a favourite amongst Paleo eaters, Coeliacs, anyone with nut sensitivity, diabetics or those with digestive disorders like leaky gut and just about everyone else in between.

Health Benefits

Coconut flour is growing in popularity because more people discovering the many amazing nutritious health benefits.

  • High in fibre (a huge 60% - both soluble and insoluble fibre)
  • Low GI count
  • Helps to sweep out and eliminate toxins and waste from you GI tract.
  • Aids in Metabolism
  • High in Healthy Fats
  • Great for Heart Health

Coconut Flour Nutrition Facts

A ¼ cup serving (or about 28 g.) of coconut flour has roughly:

120 calories

4 grams of fat

4 grams protein

10 grams of fiber

16 grams carbohydrates

 2 grams of sugar

Cooking with Coconut Flour

I use Coconut flour in both sweet and savory cooking. The taste is not really sweet, but it naturally has a slight smell and taste of coconut. It mixes well with other flours and ingredients in recipes but doesn’t over power other flavours.

Even though it has a light powdery consistency, it becomes quite dense when cooked with or baked. Make sure you get the clumps out of the flour before you start cooking with it, as it’s most likely going to be a bit clumpy; I just use a fork for this.

Also note, coconut flour will require more water when cooking with it, compared to other flours due to its high fiber content, (5 grams per every 2 Tbsp). This makes it super absorbent and spongy.

I like to use coconut flour in combination with other flours especially when baking; otherwise the result will be too dense and heavy. You can also use coconut flour to thicken soups, casseroles or stews, use it for coating other ingredients instead of using breadcrumbs.

However you use it, just make sure you mix it well before adding it to recipes, And after you’ve combined it with other ingredients to ensure a great finished result!

Try it in your favorite breads, muffins, cookies, pancakes, crepes, and brownies and more...

Coconut Chia Protein Pancakes



Liza - Naturopath and Nutritionist @ HFG