Facts About Coconut Flour

Coconut flour from coconuts are a healthy alternative.

Coconut flour can be a good way to replace the use of white flour in the kitchen. This flour can have some healthier benefits compared with high-carbohydrate, low-nutrient white flour.

Production

Coconut flour is dried, defatted and ground coconut meat. It is fresh and organic, with a wheat flour consistency.

Carbohydrates

Coconut flour is low in carbohydrates, and boasts a lower "net" carb count than other flours, including soy flour. Net carbs are the digestible carbohydrates in the flour.

Diet Exchanges

The flour is gluten-free, hypoallergenic and a good source of protein and fiber. Compared with wheat flour, which has a 27 percent fiber content, coconut flour has a fiber content of 61 percent. It is a better choice for diabetics and those with celiac disease.

Substitutions

Replacing 15 percent to 25 percent of the flour in baking recipes with coconut flour can usually be done without changing the outcome. Some recipes still will work if the entire flour amount is substituted with coconut flour.

Nutrition

For nutrition comparison: 2 tbsp. of Bob's Red Mill Coconut flour has 60 calories, 1.5 g fat, 0 g trans fat, 10 g total carbs, and 6 g dietary fiber. There are 2 g of protein.

References

• Simply Coconut
• Daily Plate