The Benefits of Coconut Flour

Naturally gluten, nut, and grain-free, coconut flour makes a great healthy and allergy-friendly flour substitute! This deliciously sweet-smelling flour came under my radar a few years ago and as expected, has been a crowd-pleaser ever since!

So, what exactly is coconut flour? How is it made? In typical G&R fashion, I took to the books to find out more!


This soft, airy, flour-like product is produced from 100% dried coconut meat.

Because of this, it has all of the nutrients and health benefits that coconuts contain. 

The Benefits of Coconut Flour

  • High in fiber
    • (12 grams per 1/4 cup)
  • High in protein
    • (7 grams per 1/4 cup)
  • High in healthy fats 
  • Rich in manganese which is an essential nutrient that helps support bone health, acts as a powerful antioxidant and anti-inflammatory nutrient and also helps your body better use other nutrients like choline and biotin (1)
  • Contains trace minerals
    • potassium 
    • iron
    • selenium
    • phosphorus
    •  vitamin B6
  • Low in sugar
  • Low in (digestible) carbohydrates
  • Has a low score on the glycemic index

The health benefits of coconut flour

More Benefits Include:

  • Retains the beneficial medium-chain triglyceride (MCT) fats that a whole coconut contains.
    • These fats are well-absorbed and easily processed by the liver where they’re used for energy and metabolism instead of for fat storage.
    • MCT fats in coconut have specifically been linked to better brain health, including improved mood, memory, and focus (2)
  • Has the ability to help lower “bad” LDL cholesterol levels and serum triglycerides in people who have raised cholesterol levels (3) To read more about cholesterol, head over here!
  • Is free from wheat and other grains making it a great gluten-free substitute
  • Is Antimicrobial (thanks to the medium-chain fatty acids; specifically the lauric acid) (4)

Baking & Cooking

This flour is an incredible thickening agent and is very absorbent. You’ll only need half the amount of coconut flour you would of regular flour, and will need to double the amount of egg substitute you use.

It is good to note that this flour does give a slightly coconut-like flavor. Even if you are not a coconut fan, I highly suggest still trying it out, as it is an immensely light taste. 

For a delicious and easy treat to test out coconut flour, check out my favorite chocolate chip cookie recipe here !

References:

https://www.organicfacts.net/health-benefits/minerals/health-benefits-of-manganese.html
https://www.onegreenplanet.org/vegan-food/everything-to-know-about-coconut-flour-the-grain-free-superfood/
 https://aloha.com/blogs/nourish/7-best-gluten-free-flour

https://www.healthline.com/nutrition/coconut-oil-and-skin#section2

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