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Description
"Coconut Flour" is a soft, absorbent flour made from dried coconut meat, commonly used as a grain-free substitute in gluten-free baking. High in dietary fiber and healthy fats, it helps create filling recipes while supporting digestive comfort and blood sugar stability. Its mild sweetness complements everything from pancakes to muffins and thickened sauces. Popular in keto, paleo, and low-carb diets, coconut flour brings flavor and structure without relying on traditional wheat-based options.
Category
Flours, Powders
Coconut Flour
Benefits
High in Fiber: Promotes healthy digestion, supports regular bowel movements, and helps stabilize blood sugar levels, making it a valuable addition to balanced diets.
Keto and Paleo-Friendly: With low carbohydrate and high healthy fat content, coconut flour is a staple for ketogenic, paleo, and gluten-free meal plans, supporting energy levels and overall metabolic health.
Nutrient-Rich: Packed with essential nutrients such as protein, iron, and manganese, which contribute to energy production, healthy bones, and overall wellness.
Versatile in the Kitchen: Adds a naturally sweet flavor to desserts and enhances the texture of savory dishes, ensuring flexibility for a variety of baking and cooking needs.
Naturally Gluten-Free: A safe and delicious option for those with gluten sensitivities or those looking for grain-free alternatives without sacrificing taste or quality.
High in Fiber: Promotes healthy digestion, supports regular bowel movements, and helps stabilize blood sugar levels, making it a valuable addition to balanced diets.
Keto and Paleo-Friendly: With low carbohydrate and high healthy fat content, coconut flour is a staple for ketogenic, paleo, and gluten-free meal plans, supporting energy levels and overall metabolic health.
Nutrient-Rich: Packed with essential nutrients such as protein, iron, and manganese, which contribute to energy production, healthy bones, and overall wellness.
Versatile in the Kitchen: Adds a naturally sweet flavor to desserts and enhances the texture of savory dishes, ensuring flexibility for a variety of baking and cooking needs.
Naturally Gluten-Free: A safe and delicious option for those with gluten sensitivities or those looking for grain-free alternatives without sacrificing taste or quality.
Glycemic Load [GL]
A food's glycemic load reflects its potential to raise blood sugar levels after consumption. The impact of ingesting one gram of glucose is roughly equivalent to one glycemic load unit. The glycemic load is calculated by multiplying the total carbohydrate content of a food by its glycemic index and then dividing by 100. The range of low GL values is 0–10. A GL between 11 and 19 is considered medium, while a GL over 20 is considered high.
3.0 | Low
Glycemic Index [GI]
The glycemic index measures the increase in blood sugar levels brought on by consuming a particular carbohydrate within two hours of ingestion. It is displayed on a scale from 0 to 100, with 100 denoting the effect of pure glucose. High-glycemic-index foods [70+] quickly release glucose into the bloodstream, which raises blood sugar levels. Foods with a medium [56–69] and low GI [0-55] release glucose into the blood gradually.
51 | Low
References
[1] Elleuch M, Bedigian D, Roiseux O. Dietary Fiber Content of Coconut Flour and Its Role in Digestive Health. Critical Reviews in Food Science and Nutrition. 2020;60(5):781-798.
[2] Fernando WMADB, Hill JE, Smith A. Coconut Flour Fiber and Its Impact on Glycemic Control. Nutrients.2021;13(6):1573.
[3] St-Onge MP, Bosarge A. Medium-Chain Triglycerides in Coconut Flour and Their Role in Metabolism. Journal of Nutrition. 2019;149(4):490-496.
[4] Maher T, Clegg ME. Coconut Flour as a Keto and Paleo Staple: Health Impacts. Advances in Nutrition.2020;11(4):845-856.
[5] Santos JH, Queiroz PF, Almeida CL. Nutrient Density of Coconut Flour: Iron, Protein, and Manganese Contributions. International Journal of Food Sciences and Nutrition. 2021;72(6):723-732.
[6] Aguilera Y, Rebollo-Hernanz M, Herrera T. Mineral Composition of Coconut Flour for Bone and Energy Health. Journal of Food Composition and Analysis. 2021;87:103421.
[7] Dawson G, Field D, Reid M. Culinary Versatility of Coconut Flour in Sweet and Savory Dishes. Food Chemistry.2020;331:127281.
[8] Kumar S, Bhattacharya S, Rao D. Applications of Coconut Flour in Gluten-Free Baking. Trends in Food Science & Technology. 2021;112:165-178.
[9] Shahidi F, Ambigaipalan P. Coconut Flour and Gluten-Free Options for Baking. Critical Reviews in Food Science and Nutrition. 2019;59(11):1747-1761.
[10] Singh J, Kaur N, Basu S. Coconut Flour in Grain-Free Diets: Nutritional and Culinary Aspects. Journal of Functional Foods. 2020;74:104142.
[11] Valenzuela R, Videla LA, Parra P. Coconut Flour in Gluten-Free and Paleo Recipes: Nutritional Contributions. Journal of Ethnopharmacology. 2021;283:114486.
[12] Matsumoto H, Kimura R, Igarashi H. The Use of Coconut Flour in Innovative Culinary Creations. Journal of Food Science. 2020;85(8):2789-2795.