Coconut flour uses are plenty and gaining popularity with the diet conscious and those with gluten sensitivity. The weight watchers' enthusiasm is understandable. Coconut flour benefits include blood sugar management besides being light on the stomach. Made by grinding dried coconut meat, it has a soft, powdery texture and can be used as a substitute for wheat flour in small portions. Ideally, it works for those who enjoy the flavour of coconut in their dishes.

Coconut flour nutrition

Coconut flour's calories and nutrients make it attractive for those following a low-carb diet. It is rich in nutrients, particularly fibre, potassium, iron, manganese, and plant-based protein. Potassium is a vital nutrient for keeping the heart healthy and ticking. About one-fourth cup of coconut contains 120 calories and only 6 grams of sugar and 18 grams of carbohydrates. Its nutrient profile undoubtedly has the edge over that of wheat flour. 

Coconut flour benefits

Consumption of coconut flour keeps blood sugar under control. Coconut flour has a low glycaemic index of 51 as opposed to 69 in wheat flour. Therefore, blood sugar levels fluctuate nominally after consuming coconut flour. Mainly, coconut flour is high in fat and fibre, thereby slowing down sugar release into the bloodstream. 

Gluten-free

Unadulterated coconut flour does not contain gluten. However, before buying, it is best to confirm product ingredient details to ensure the purity and sovereignty of the flour.

Fibre-rich 

Fibre-rich food helps good gut health, so it's read and heard. Thankfully, coconut flour contains enough fibre that a 10-gram intake can meet a person's 10% daily fibre needs. Fibre-rich food also helps to keep the body weight in check.

Good for immunity

Coconut flour benefits constitute protein, which plays a vital role in the repair and health of the body and in improving immunity.

Coconut flour uses

Coconut's unique consistency lends a flavour and texture to thicken soups and stews. It is also frequently combined with other flour to make cakes, pastries, pizza, and wraps. 

It is a good flour for those who like its nutty flavour in their food. Combining coconut flour with a stronger flavoured ingredient, such as chocolate, can suppress its nutty aroma. As coconut flour can absorb a considerable amount of liquid, it requires a more significant portion of binding agents, such as eggs or bananas, so the cakes and pizza crusts do not fall apart or crack.

So, it's a tricky flour to work with; follow tried and tested recipes to avoid disappointments in the kitchen.

Can coconut flour be substituted for regular flour? 

Coconut flour can be used in a dish as a substitute for wheat, but only up to 25 per cent or so. It cannot be a 100 per cent replacement for wheat flour. Being a fruit-based flour, it does not have starch like other gluten-free flour like rice or corn. It is the presence of starch that helps flour gelatinize when combined with a protein such as egg. As a dried fruit, coconut soaks up more liquid than even nut-based flour such as almond.

Here are some tested coconut flour recipes for experimental cooks: