Properties of coconut flour (and how to make it yourself)

The coconut meat that is obtained after extracting its milk can be dried at a low temperature and turned into a soft flour with nutritional and culinary properties very interesting. It can be used, for example, in baked goods such as cereal flours.

Main properties of coconut flour

Gluten-free (if it’s pure)

pure coconut flour it is gluten free. In any case, celiacs should check if the product shows the “gluten-free” symbol to avoid the risk of cross-contamination during the manufacturing process.

Be aware that some brands may offer a coconut flour with added gluten-containing ingredients.

On the other hand, coconut flour it is a good source of protein with 18 g per 100 g. However, it is an incomplete flour, deficient in three of the eight essential amino acids. That is why it should be combined with consumption throughout the day with cereals and legumes.

Abundant in healthy fat

Coconut flour is 14% fat. Most of it (65%) is saturated fat, but composed of medium chain fatty acids with beneficial effects on weight and cholesterol, if consumed in moderation.

However, the proportion of fat can vary from brand to brand. For this reason, before using flour in a recipe, see if it requires more or less fat and take that into account when choosing the product.

Although the studies on the properties of medium-chain fatty acids are of high quality, not all nutritionists still agree in recommending their consumption without hindrance. For many, simply it is still about saturated fat, which is traditionally related to cardiovascular problems.

Therefore, it is convenient to be moderate: of the 70 g of fat that is recommended to consume per day, 20 g can be saturated fat. The rest can proceed to other healthy fatty foods such as olive oil, flax seeds, avocado or nuts.

Low in carbohydrates

Coconut flour contains fewer carbohydrates than other flours: 50% of the weight, compared to 74% for wheat flour. Therefore, it can be considered a low-carbohydrate food.

One tablespoon of coconut flour provides between 1.5 and 6g of carbs, again depending on the brand you buy.

Rich in digestive fiber

Coconut flour contains an average of 30% fiber. It is a good supplement to reach the daily minimum of 30 g that an adult should consume (this is twice the amount consumed by the average population). Fiber is associated with optimal weight and less risk of colon cancer, cardiovascular disease, stroke, heart attack, and diabetes.

In addition, the increase in fiber in the diet also helps with digestion, prevents constipation and favors the good state of the intestinal microbiota.

It has a low glycemic index

Thanks to the proportions of fiber and fat in coconut flour its glycemic index is 51, which places it in the group of low foods (less than 55), which do not contribute to the increase in blood glucose levels and therefore serve to prevent obesity and diabetes.

By comparison, wheat flour has a glycemic index of 69, which means it causes a faster rise in blood sugar levels.

How to make your own coconut flour

Making your own homemade coconut flour is easy. You just need a fresh coconut. Extract the pulp and mix it with the coconut water itself in a good blender. Then use a cloth or filter to make vegetable milk to separate the pulp from the liquid. You already have rich coconut milk and now we are going to get the flour.

Spread the pulp on a tray and bake it at 50-60 ºC for 4-6 hours. After this time, the feel and texture should be very similar to wheat flour.

How to cook with coconut flour

Coconut flour can be used both in sweet and savory recipes. It is sugar free and offers a light coconut smell and flavor that pairs well with other ingredients in recipes.

Before adding it to the recipe, stir it with a fork to break up any lumps.

You can substitute up to 20% of any flour of cereal in a recipe for coconut flour, but depending on the preparation it is convenient to introduce some changes –such as reducing the proportion of liquid– so that the result is not too dense or wet.

Coconut flour is high in fiber, so it absorbs a lot of water while cooking with it. Compared to other flours, it behaves like a sponge. In general, it is recommended to use the same ratio of coconut flour to liquid.

with coconut flour you can make breads with a dense texture, muffins, buns, biscuits, cookies, crepes… This flour can also be used on its own to thicken soups and stews or for breading.