10 benefits of coconut flour and delicious recipes to try

Coconut flour offers several health benefits. We talked to nutritionist Izabella Imianovsky (CRN10 5729 – SC), who told us all about the benefits and contraindications of this flour. Continue reading to find out more!

10 benefits of coconut flour to keep your health up to date

Coconut flour is an excellent alternative for those who want to prepare healthier recipes and improve their diet. Next, check out all the benefits pointed out by the nutritionist!

• Does not contain gluten: “For those with intolerance or sensitivity, gluten causes inflammation in the small intestine and makes it difficult to absorb nutrients. As coconut flour does not contain this substance, it is released for celiacs or people sensitive to gluten”, informs the professional.
• It is rich in fiber: “when they come into contact with water in our digestive system, these fibers generate a gel. This increases stomach distention, which promotes satiety and helps us not overeat at meals.”
• Helps control blood glucose: Izabella adds that “due to the fibers and the gel it generates in the digestive system, the way glucose is absorbed into our blood is reduced, causing a control in the release of insulin that the pancreas will need to produce”.
• Helps in intestinal functioning: “For every 10 grams of flour, we have 2.5 grams of fiber. In this amount, they will help form the stool, facilitating intestinal transit. In addition, fibers are fermented by intestinal bacteria and we have the formation of short-chain fatty acids, which help to improve constipation.” Izabella completes: “to enjoy this benefit, it is necessary to ingest the correct amount of water per day”.
• Helps in the weight loss process: “in addition to generating satiety, coconut flour contains medium chain triglycerides (MCT) in its composition. These triglycerides are easily absorbed and also facilitate the use of flour fat by our body as a source of energy. In addition, this flour contains lauric acid, which has a thermogenic effect, accelerating metabolism and increasing the feeling of satiety. Finally, it is rich in omega 9, which metabolizes fat.”
• Strengthens immunity: “because it is rich in lauric acid, it helps to stimulate the immune system by releasing interleukin 2, which is a substance that makes the bone marrow produce more defense white cells. In addition, the fibers in flour help to increase good bacteria in the intestine, an action that strengthens the immune system.”
• Reduces cholesterol: “The fibers present in coconut help reduce bad cholesterol (LDL) and make the absorption of cholesterol slower. In addition, these fibers influence the formation of fatty acids, which are capable of inhibiting the HMG-CoA reductase enzyme, responsible for the production of cholesterol. This protects cardiovascular health.”
• It is more nutritious than wheat flour: “if coconut flour is not so refined, it will have fibers and minerals, such as iron, selenium, B vitamins and vitamin C, which help in the construction of cells in the body and strengthen the immune system.”
• It is low in carbohydrates: “Coconut flour contains more fat and little carbohydrate, so it can be used in low carb diets, for example”.
• It gives consistency to recipes: “It can be used in pancakes, cakes and breads, for example. In these preparations, it has the effect of incorporating, drying the recipe to give the proper consistency, ideal for softer recipes”, concludes Izabella.

As we have seen, this flour provides several benefits for our health. Consider the indications of a nutrition professional and try to include it in your menu!

Is there a contraindication?

Izabella comments that “there is no contraindication. It is necessary to individualize the consumption of each person, thinking about the amount they will ingest, because coconut flour is rich in saturated fat. This will depend on the metabolic individuality of each person.”

“Anyway, there is no study that says the recommended amount per day. However, so that there is no excess fiber and calories consumed, the ideal would be to consume two tablespoons, which gives around 20 grams per day”, guides the nutritionist.

She also points out that, “for those who use coconut flour thinking about the intestinal benefits, it is necessary to combine the use with the ideal intake of water, otherwise the intestine can lock up even more. In addition, because it is rich in fiber, if ingested in excess, it can cause discomfort, generating gas and abdominal bloating”.

Izabella concludes by informing that “it is necessary to be aware of excessive consumption, because, even though it is a low-carb flour, it has a lot of fat and can increase weight. In addition, care must be taken with the amount ingested, as coconut flour is rich in saturated fat and, if consumed in excess, can increase LDL cholesterol, being a risk factor for cardiovascular disease”.

7 recipes with coconut flour to try today

Did you like the benefits of this flour, but don’t know how to include it in your menu? We help you! Just spy on these recipes that we separate below:

1. How to make coconut flour

For starters, how about learning how to make your own coconut flour? The purpose of the video is to use coconut milk residue, which was also made at home, to prepare the flour. Thus, you balance healthy eating with economy.

2. Pan bread with coconut flour

Eating a slice of bread first thing in the morning is all good, isn’t it? Even better is to use coconut flour and make the recipe healthier. The ingredients are easy and super affordable. Check out more details and prepare yours now!

3. Low carb pancake with coconut flour

Remember how we mentioned that coconut flour is excellent for a low carb diet? If you follow a food reeducation based on this diet, you can prepare the pancake guilt-free! For this, you will only need egg, water, coconut flour and salt.

4. Low carb pizza with coconut flour

You know when you hit that urge to eat a pizza? Have you ever thought about using coconut flour to make this dish more nutritious? Coconut flour can also help you in these moments. Were you curious? So, check out the preparation method and ingredients in the video!

5. Coconut cookie

Coconut flour can also be used to make cookies. The recipe is easy to make, yields 22 to 25 cookies and the taste is delicious: ideal for you to prepare and eat for breakfast. It even made your mouth water around here, see?

6. Coconut cake

Here, we brought a suggestion for a low carb coconut cake that looks delicious! You will only need coconut flour, coconut oil, vegetable milk, xylitol and yeast. The secret is to pay attention to the amount of milk in the recipe: coconut flour absorbs a lot of liquids, so add it little by little until you get homogeneous.

7. Chocolate cake with coconut flour

To close with a flourish, a delicious chocolate cake recipe – perfect for when you want to eat a sweetie. Watch the video, check out the ingredients and prepare this delight to taste at your home. Enjoy your food!

Did you see how coconut flour is excellent for health and can still be used in wonderful recipes? If you liked this tip, also check out all the benefits of almond flour!

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.