Coconut flour - Benefits, uses and nutritional properties

Coconut flour is one of the foods that has aroused the most curiosity in recent years. It is a low carbohydrate flour with a neutral flavor and a firm consistency.

In addition, due to its nutritional properties, it is a type of flour allowed for people with diabetes and those who opt for low carb methods to lose weight. However, if you have never used it, it can cause some confusion in the kitchen.

This article describes coconut flour’s properties, benefits, and uses, and you can evacuate all your doubts.

Coconut flour: What is it?

Coconut flour is a fine white powder made from coconut pulp. Including coconut flour in your diet has great health benefits. Its nutritional properties include its low glycemic index and high fiber content, and it does not contain gluten, making it a food allowed for celiacs.

Another benefit of coconut flour is its protein content; although it is similar to traditional flour, its amino acid profile is better.

Coconut flour is low in carbohydrates, so it is allowed in low-carb diets such as keto. As well as, it is ideal for people who have problems with carbohydrate metabolism, such as diabetes. It is one of the best choices in weight loss processes because of its low glycemic load.

Nutritional properties of coconut flour

Of the nutritional properties of coconut flour, its high content of vegetable fiber (50 g per 100) and its range of healthy fats stand out. Its scope of monounsaturated fats is high, as well as it provides significant amounts of iron, and it is a food rich in potassium.

Energy333 KCal
Protein13 g
Total fat20 g
Carbohydrates53 g
Fibers40 g
Total sugars13 g
Iron7.2 mg
Potassium1333 mg
Sodium100 mg

Coconut flour benefits

The benefits of cooking with coconut flour are several. Due to its moderate calorie intake and its low ability to alter insulin levels, it is ideal for regulating carbohydrate metabolism. The benefits of coconut flour are:

  1. Improve the digestion process

120 g of this food covers the recommended amounts of vegetable fiber. Cooking with coconut flour is ideal for preventing constipation. Food fiber can improve the digestion process.

  1. Lower lousy cholesterol

Coconut flour can help lower bad cholesterol (LDL). This is explained because one of its benefits is its high content of saturated and monounsaturated short-chain fatty acids—two types of fats associated with regulating cholesterol levels.

  1. Regulate blood sugar levels

Due to its low glycemic index, coconut flour is an excellent option for regulating blood sugar levels. Using this type of flour on type 2 diabetic diet is even better than other types, such as oatmeal.

  1. It can help you lose weight.

One of the benefits of coconut flour is that it can help you lose weight. Its high vegetable fiber content can physically fill the stomach without adding calories. Cooking with this type of flour instead of wheat is ideal for weight loss.

  1. It is suitable for celiacs.

Coconut flour is a gluten-free food. This makes it a product allowed for people with some degree of gluten intolerance, such as celiac disease. However, you must always ensure that wheat machinery has not been used in the manufacture and check that the corresponding labeling appears.

  1. Contribution of healthy fats

Coconut flour is high in monounsaturated fat and low in Omega-6. This product provides high amounts of healthy fats. Suppose fats from traditional vegetable oils such as sunflower or soy are regularly included in the diet, including coconut flour benefits in regulating the index of Omega-3 and Omega-6 in the body.

  1. Allowed in low carbohydrate diets

Coconut flour is low in carbohydrates, so it is allowed in specific low-carb diets, such as the ketogenic diet. If you choose this method to lose weight, it is one of the few types of flour allowed.

Where are you from?

There is no clear evidence that exactly proves the origin of coconut flour. Some suggest that it was initially used in Polynesia or India. The traditional uses of coconut in these regions are both as a food and as a medicinal product to cure the flu.

What is clear is that the origin must have been in a tropical region. The coconut tree requires warm climatic conditions to grow. As well to how it is a relatively recent product, the technology necessary to process the coconut and make the flour is from the last decades.

How to make homemade coconut flour?

To make the homemade coconut flour, the first thing you must have is a high-speed processor. The coconut pulp must be processed and the pulp separated from the resulting liquid. The pulp is used to make flour, and the milk can be used to prepare other recipes.

Once the coconut pulp is obtained, it must be simmered for about two hours until dehydrated. Once the dry pulp is received, it must be allowed to settle. To make the more refined coconut flour, it is recommended to process the pulp again.

How to cook with coconut flour? – Applications

Coconut flour is an excellent ingredient for preparing sweet diabetic recipes and desserts. The coconut flour will give the dough a distinctively lovely touch.

To avoid clumping when cooking, it is best to use a fork to remove any lumps. The main difference with other types of flour is that it absorbs more water when cooking. Make sure to add a higher water content or add milk to avoid a dry consistency.

It can be used to prepare diabetic desserts.

Coconut flour can be used for both cakes and raw sweet desserts. The advantage of raw is that none of its nutritional properties are lost.

Combining coconut oil with coconut flour is ideal for achieving smooth, creamy textures and consistencies. To reduce costs, it is good to mix it with other types of flour. As a general rule, a ratio of 1: 3 should be maintained.

Preparing desserts with coconut flour is ideal for people with diabetes. It is a food that does not cause spikes in insulin levels. To sweeten the best is the use of sugar substitutes such as stevia.

Where to buy coconut flour?

Coconut flour is a product found in health food stores and supermarket chains. It is a gluten-free product; it can be found on food shelves suitable for coeliacs.

We recommend buying organic coconut flour in local stores and natural foods. Organic food has a less environmental impact both from transportation and pesticides. The additional health benefits of the organic type are to eliminate the consumption of pesticides.


  • Coconut flour is a coconut-based powder with high nutritional properties.
  • It is a low glycemic index food, so it is an ideal type of flour for people with diabetes.
  • Using coconut flour has numerous health benefits, from regulating cholesterol to improving blood glucose levels.
  • Preparing homemade coconut flour requires coconut pulp and a processor. The pulp must be processed for at least 3 hours to achieve a fine consistency.

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