Coconut Flour: Nutrition, Benefits, and More

Coconut flour is derived from natural sources and contains a high amount of antioxidants. To gain most of its benefits, consume one teaspoon of coconut flour daily.

Six health benefits of coconut flour include:

1. Lowers blood sugar levels:
   • Coconut flour is highly associated with lowering the risk of diabetes when compared with other flours.
   • Coconut flour is a low-carbohydrate flour source because it contains less than 10 percent digestible carbs.
   • Coconut flour has a low glycemic load, so the digestion of carbs is gradual. It reduces the increase in blood sugar, improving insulin release.
   • As a result, coconut flour is an ideal flour source for people on a low-carbohydrate diet, with diabetes, or who have trouble controlling their blood sugar levels, such as those with hypoglycemia (low blood sugar).
   • Coconut flour contains a high quantity of good saturated fats in the form of medium chain fatty acids, which are easily digested by the body for energy.
   • This helps in healthy metabolism and the management of blood sugar levels.
2. May lower cancer risk:
   • Coconut flour's high fiber content contributes to many of its health advantages. 
   • The high fiber in coconut flour reduces the risk of colon cancer. 
   • It improves the health of the gastrointestinal system and digestion and reduces bloating. 
3. May lower heart disease risk:
   • Coconut flour is high in protein, accounting for more than a quarter of the calories in coconut flour. 
   • Fat accounts for half of the calories in coconut flour, and it is mostly medium-chain triglycerides (MCTs).
   • MCTs are regarded as good fats that help minimize your risk of heart disease.
   • Coconut flour contains lauric acid, a fatty acid that is advantageous to the gastrointestinal tract and heart. 
   • It is absorbed straight from the intestines and rapidly processed for energy by the liver. 
   • This fatty acid does not aid in the synthesis or transport of cholesterol. 
   • Regular consumption of coconut flour aids in cholesterol reduction. 
   • It reduces fat storage and low-density lipoprotein cholesterol.
   • Lauric acid kills harmful microorganisms, resulting in plaque accumulation and atherosclerosis.
4. Promotes healthy skin:
   • Lauric acid in coconut flour has potent antibacterial properties and is used to treat acne. 
   • It inhibits the growth of bacteria that cause skin irritation and acne, as well as the formation of antibiotic-resistant bacteria. 
   • Lauric acid is used in pharmaceutical medications to treat skin irritations such as acne.
5. May promote weight loss:
   • Coconut flour is often recognized as the finest option for individuals attempting to reduce weight. 
   • It is an excellent source of indigestible dietary fiber that does not contribute calories to the body. 
   • The high fiber content keeps you full for a longer period.
6. Is gluten-free:
   • Coconut flour is gluten-free, so it can be used as a substitute for flour that contains gluten.
   • This substitution can prevent potential allergic reactions if you have gluten intolerance or celiac disease. 
   • Going gluten-free may benefit people who have autoimmune diseases such as Crohn's disease and rheumatoid arthritis.

Coconut flour has a mild taste and can be used in a variety of dishes.

• Baking:
  • Can be used for baking cakes, muffins, bread, or cookies.
  • Can be combined with other subtle flavors such as coco powder to bring richness to the dish
  • However, because coconut flour is very dry, you need to add eggs to give moisture to the dish.
  • Coconut itself cannot give you the crispiness for cookies, you may add other nuts for the extra crunchiness of the cookies. 
• Binding agent:
  • Coconut flour, like ordinary flour or breadcrumbs, can be used as a binder in burgers, meatloaf, meatballs, and other recipes.
• Soups and sauces:
  • Good addition to soups, stews, and sauces that need to thicken.
  • Because coconut flour is gluten-free, you can use it in a variety of ways such as for creamy, baked mac and cheese.
  • However, it has a faint coconut taste that can be advantageous for a curry soup and may not be suitable for many recipes.
• Face scrub:
  • Although coconut flour is fine, similar to all-purpose flour, it may be used to thicken the mixture and provide a nice aroma to face or body scrubs.
  • You may make a scrub with coconut flour, sugar, or sea salt (or both) and vegetable oil (or coconut oil) for hydration.
  • This basic scrub may be used as is, or you can experiment with various components to achieve different results.
  • Adding raw honey infuses your scrub with antibacterial properties that can help reduce redness and residual acne spots, but it does not cure current acne.