50+ Awesome Coconut Flour Recipes (gluten and grain free) - Savory Lotus (2024)

FAQs

Does coconut flour spike blood sugar? ›

Coconut flour appears to have a low glycaemic index of 51 which means it should cause less of a spike in blood sugar levels than wheat flour, which has a glycaemic index of 69. This is because coconut flour is high in fat and fibre, which work to slow down the release of sugar in the bloodstream.

Because of its high fiber and potassium content, consuming coconut flour may support heart health by reducing heart disease risk factors. Specifically, research suggests that eating coconut flour may help reduce cholesterol and triglyceride levels (13, 15 ).

While you don't have to keep it refrigerated, it is recommended. Its shelf life can be anywhere between 12 to 18 months post-production. Good coconut flour gives off a pleasantly sweet and somewhat nutty aroma (so lovely!). You'll know it's gone bad if it smells sour, musty, or rubbery.

A quick rule of thumb is to swap about 1/4 to 1/3 cup coconut flour for 1 cup of regular flour. Due to its high absorbency, you'll also want to increase the number of eggs. To help you try this unique ingredient, we've rounded up eight of our best coconut flour recipes. These are tried and true!

Unlike grain flours, coconut flour contains a substantial amount of fat. This fat is primarily saturated and largely comprised of medium-chain triglycerides (MCTs), which may reduce inflammation and support healthy metabolism ( 1 , 2 ).

Potential Risks of Coconut Flour

Coconut flour is generally a safe alternative to wheat flour for most people. It has relatively few health risks or side effects. However, the high amount of fiber in coconut flour may cause bloating in some people.

Coconut flour is derived from natural sources and contains a high amount of antioxidants. To gain most of its benefits, consume one teaspoon of coconut flour daily.

High cholesterol: People who eat large amounts of coconut have higher cholesterol than those who eat less. But eating foods with coconut flour might actually decrease cholesterol levels. This might be due to the type of coconut product used. Whole coconut contains coconut oil, which is made up of saturated fat.

Coconut flour, on the other hand, is lower in fat and higher in fiber compared to almond flour. It is also a good source of medium-chain triglycerides (MCTs), a type of healthy fat that is easily digested and used for energy by the body.

The rule of thumb is to substitute only 20 percent of coconut for wheat flour. Flour made from coconut becomes dense and soaks up a lot of moisture when it bakes. To compensate for the moisture imbalance, try adding 2 tablespoons extra liquid for every 2 tablespoons coconut flour you substitute for regular flour.

Is expired coconut flour OK? ›

Coconut flour can develop a slightly bitter taste when it goes bad, so be on the lookout for that as well. If the best-by-date on a package of coconut flour has passed, it is usually still safe to use the flour. Many people have used coconut flour past the best-by-date with no problems.

Since coconut flour doesn't contain gluten proteins that bind and create structure, eggs are usually used to hold the product together without crumbling. Using coconut flour in egg-free baking can be tricky but not impossible! Flax eggs, bananas, and apple sauce can also be used to bind and add structure.

It is recommended that for every 1 cup of coconut flour you use, you should add in 6 eggs. Experiment and Learn: It can feel a bit complicated, but it doesn't have to be! We recommend adding small amounts of liquid, or eggs, into your coconut flour mixture and seeing how moist the mixture remains.

You'll also need to increase the amount of eggs or binding agents in your recipe in order to retain the fluffy, firm result of a normal cake. Best practice usually states that for every cup of coconut flour, 6 beaten eggs and one cup of milk is a good ratio.

Manitou Organic Coconut Flour

Stock up at Costco with this organic coconut flour for $29.99. It has a subtly sweet flavor and is perfect for making keto-approved cookies or protein bars.

Thanks to certain alternative flours, you can still make and eat foods like cookies and bread without experiencing a huge spike in your blood sugar. Almond, tigernut, soy, coconut, and spelt flour are not only low on the glycemic index, but they also offer protein and a variety of other benefits.

The glycemic load for a 55-gram serving is 4. So you'd have to eat a lot of coconut for it to dramatically raise your blood sugar.

Pros. Coconut sugar's average GI rating is 50–54, essentially the same as white table sugar. As a general rule, you can substitute coconut sugar for white sugar, but it has the same number of calories and grams of carbs, affecting blood sugars the same way white table sugar can.

Coconut flour, on the other hand, is lower in fat and higher in fiber compared to almond flour. It is also a good source of medium-chain triglycerides (MCTs), a type of healthy fat that is easily digested and used for energy by the body.