50+ Awesome Coconut Flour Recipes (gluten and grain free) - Savory Lotus (2024)

FAQs

Does coconut flour raise blood sugar? ›

Potential Health Benefits of Coconut Flour

It also contains more fiber and protein than wheat flour. Coconut flour can also help you: Control blood sugar. Because of its lower glycemic index rating, using coconut flour in baked goods instead of wheat flour could help control blood sugar spikes.

Because of its high fiber and potassium content, consuming coconut flour may support heart health by reducing heart disease risk factors. Specifically, research suggests that eating coconut flour may help reduce cholesterol and triglyceride levels (13, 15 ).

While you don't have to keep it refrigerated, it is recommended. Its shelf life can be anywhere between 12 to 18 months post-production. Good coconut flour gives off a pleasantly sweet and somewhat nutty aroma (so lovely!). You'll know it's gone bad if it smells sour, musty, or rubbery.

Replacing wheat flour with coconut flour

Cakes and muffins, which need to be light and fluffy, will be very different than something more dense, like cookies. But when working with coconut flour, you always need to decrease the flour and increase the eggs and baking powder.

Unlike grain flours, coconut flour contains a substantial amount of fat. This fat is primarily saturated and largely comprised of medium-chain triglycerides (MCTs), which may reduce inflammation and support healthy metabolism ( 1 , 2 ).

Coconut flour can cause bloating in some people.

Digestive imbalances ultimately have a negative impact on the immune system (the gut is the basis of your immune system). Plus, because it's mostly fiber, some people find coconut flour can irritate the gut if eaten too frequently, or in larger amounts.

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.

The authors concluded that because of coconut oil's effects on raising blood cholesterol including harmful LDL and in some cases triglycerides, and because its cholesterol-raising effects were comparable to other saturated fats, the oil should not be viewed as a heart-healthy food and should be limited in the diet.

While all-purpose flour is a useful kitchen ingredient, other flours, such as coconut flour, almond flour, and chickpea flour are more nutritious and may offer more health benefits.

Coconut flour can develop a slightly bitter taste when it goes bad, so be on the lookout for that as well. If the best-by-date on a package of coconut flour has passed, it is usually still safe to use the flour. Many people have used coconut flour past the best-by-date with no problems.

How many eggs do I use for coconut flour? ›

It is recommended that for every 1 cup of coconut flour you use, you should add in 6 eggs. Experiment and Learn: It can feel a bit complicated, but it doesn't have to be! We recommend adding small amounts of liquid, or eggs, into your coconut flour mixture and seeing how moist the mixture remains.

Raw coconut flour is one of our coconut products that you can safely add to your daily diet. It's a healthier alternative to wheat flour without the side effects. The low caloric content of this flour may be an excellent option for people who want to watch their weight.

A quick rule of thumb is to swap about 1/4 to 1/3 cup coconut flour for 1 cup of regular flour. Due to its high absorbency, you'll also want to increase the number of eggs. To help you try this unique ingredient, we've rounded up eight of our best coconut flour recipes.

A good rule of thumb is 1/4 to 1/3 cup of coconut flour for 1 cup of regular flour. When flour absorbs water, the starches gelatinize, but when coconut flour absorbs liquid it becomes soggy, resulting in a heavier, denser baked good.

Just throw in more flavor when baking with coconut flour. If you're making sweet recipes, such as shortbread, chocolate chip coconut flour cookies, coconut flour muffins or pie crust, use extra chocolate, cocoa powder or vanilla extract.

According to Macrobiotic Nutritionist and Health Coach Shilpa Arora, "Amaranth, buckwheat and ragi are the best flours to use in case you are a diabetic. Atta from these flours is low in carbohydrate content that makes it effective to maintain blood sugar levels.

Oats flour

The popular whole grain flour obtained from grinding rolled oats is an excellent source of dietary fiber and protein. It is also enriched with beta-glucan that has been proven to lower blood sugar levels in people with diabetes.

Oat flour has a GI of 44 and contains a type of fiber that has been shown to decrease blood sugar levels in people with diabetes.