Coconut flour is a healthy alternative to wheat flour, especially for people who have celiac disease or gluten intolerance. Coconut flour is made from dried and ground coconut meat and is a byproduct of coconut milk production. The good thing about this type of flour is that, compared to wheat flour, it's higher in fibre, protein, and healthy fats and lower in carbs. However, too much of anything can backfire, including coconut flour. Here's all you need to know about its benefits and why you shouldn't consume it in excess.
Also Read: Natural Gluten-Free Foods: Add Them In Your Daily Diet
What’s Good About Coconut Flour?
Coconut flour is extremely nutritious.
According to the US Department of Agriculture (USDA), a 14 gram serving of organic coconut flour contains:
- 60 calories
- 3 grams of protein
- 1.5 grams of fat
- 9 grams of carbohydrates
Notably, 5 grams of those carbs are fibre. It also has 3 grams of sugar, but no added sugar.
In terms of minerals, it provides some calcium, iron, potassium, and sodium. It is low in saturated fat and has no trans fat or cholesterol.
Benefits Of Coconut Flour
Since coconut flour has a high nutritional profile, it can offer several health benefits. These include:
Good for digestive health
Coconut flour is high in dietary fibre, which is known to promote digestive health and contribute to a feeling of fullness, which in turn aids weight loss.
Low in carbohydrates
Compared to traditional flours, coconut flour is lower in carbohydrates. While carbs are an essential macronutrient and help provide the body with energy, excessive consumption can lead to weight gain and an increased risk of chronic diseases, such as diabetes and heart problems.
Heart health benefits
Coconut flour is a good source of healthy fats, including medium-chain triglycerides (MCTs). This can have positive effects on heart health by improving cholesterol levels and reducing the risk of cardiovascular disease.
Maintains blood sugar levels
has a lower glycemic index rating than wheat flour, which makes it a healthy flour alternative for people with diabetes. Additionally, the high fibre content in coconut flour can also help regulate blood sugar levels.
Also Read: Gluten Intolerance: 8 Gluten-Free Delights Worth Trying
Why Excess Consumption Should Be Avoided
Despite being a healthy gluten-free alternative to wheat flour, coconut flour's high fibre content can sometimes become problematic. While generally safe for most individuals, some people might experience bloating due to the increased fibre intake.
So, if you're new to coconut flour, it's best to introduce it gradually to allow your digestive system to adjust. Avoid consuming it in excess to steer clear of digestive issues.
Bottomline
If you’re looking for a healthy substitute for wheat flour, you can switch to coconut flour. It is rich in various essential nutrients and is considered a healthy source of fibre, fats, and complex carbs. Low in GI, it also benefits those with diabetes or people looking to manage their blood sugar levels. However, it is important to consume coconut flour in moderation, as excessive intake can lead to bloating. Speak with a healthcare professional or a dietitian if you have concerns about making coconut flour a part of your diet.