Photo: Tim Douglas

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.

bbcgoodfood.com - Top 5 health benefits of coconut flour - BBC Good Food

What foods heal your gut?

Gut Health Foods - 15 Foods For Good Gut Health Yoghurt. Live yoghurt is an excellent source of so-called friendly bacteria, also known as...

Last updated Jan 8, 2022

Why is Mediterranean diet better than keto?

We usually hate to play favorites, but when it comes to keto vs. Mediterranean, the winner is clear: The Mediterranean diet has proven benefits for...

Last updated Aug 2, 2021

Promotion

Discover our full range of health benefit guides or, check out some of our best healthy recipes . Want to try coconut flour? Try our coconut flour pancakes . Coconut flour is a soft flour made from dried coconut meat. When coconut milk is squeezed from coconut meat, this meat is then dried at a low temperature and ground into a flour which is suitable for baking.

Nutritional benefits of coconut flour

A 100g serving of coconut flour provides*:

433Kcal / 1819KJ

19g Protein

14.4g Fat

13.3g Saturated fat

34.1g Carbohydrate

32.9g Sugar

22.6g Fibre

*Please note, figures are provided as a guide only. Due to the scarcity of approved nutritional data on coconut flour, figures may vary between brands.

Top 5 health benefits of coconut flour

1. Is gluten-free

Pure coconut flour is a gluten-free product. However, always check the label, especially if you have coeliac disease or a gluten allergy. Some brands may contain added ingredients which contain gluten, or may be produced in a factory which handles gluten-containing products. If there is a risk of cross contamination, this should be clearly marked on the label.

2. Is high fibre

Coconut flour is seen as a high fibre food with up to 45g per 100g. Government guidelines recommend that as adults we should aim to have 30g of fibre a day, so just 1 heaped tbsp (approx. 10g) of coconut flour would provide just over 10% of your recommended daily intake. With most UK adults averaging only around 18g a day, it is important to increase your fibre intake as there is evidence to suggest it is associated with a number of health benefits, including a lower risk of colon cancer.

3. May support blood sugar control

4. May support heart health

Including coconut flour in the diet increases fibre levels which may help manage cholesterol. However, the type of fat in coconut flour is called a medium-chain triglyceride, studies vary with regards to whether the medium-chain triglycerides have an overall desirable or undesirable effect on cholesterol and heart health. More research needs to be done in this area, and advice remains that coconut-based products should still be consumed sparingly to keep overall fat intake within daily Reference Intakes (RI) of 70g total fat and 20g saturated fat.

When do you start losing weight when in ketosis?

Anecdotally, people report losses within the first week of anywhere from 1 pound (0.5 kg) to 10 or more pounds (5 kg). The larger you are, the more...

Last updated May 4, 2021

Is tuna suitable for keto?

Tuna is naturally low in carbs, making it great for the keto diet, but is also low in fiber. This means it's less likely to fill you up on its own,...

Last updated Jan 14, 2020

Promotion

5. A source of protein

Coconut flour is a source of protein providing 18g per 100g, compared with just 12g in the equivalent amount of wholemeal flour. However, the protein in coconut flour is an incomplete protein, which means it contains only five of the essential amino acids which we need in our daily diet. ‘Essential’ means we must obtain these amino acids from food as the body cannot make them itself. Protein is essential in the diet because it plays a vital role in the growth and repair of the body as well as for functions such as immunity.

Is coconut flour safe for everyone?

Generally safe for most people, coconut flour makes a useful alternative to wheat flour. Being high in fibre it may cause bloating in some people, especially if you are not accustomed to fibrous foods in your diet.

Enjoyed this? Now read...

The health benefits of chestnuts

The health benefits of cinnamon

The health benefits of salmon

This article was last reviewed on 20 September 2022 by Kerry Torrens.

Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. She is an accredited member of the British Association for Applied Nutrition and Nutritional Therapy (BANT) and the Complementary & Natural Healthcare Council (CNHC). Find out more at urbanwellness.co.uk. Kerry Torrens is a qualified nutritionist (MBANT) with a postgraduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the past 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food.

bbcgoodfood.com - Top 5 health benefits of coconut flour - BBC Good Food

Why do I have a FUPA if I'm skinny?

Why do I have a FUPA if I'm skinny? Your belly stores up the excess fat more easily than the rest of your body and your mons pubis area is...

Last updated Jul 16, 2020

Which fruit has the healthiest sugar?

Learn which fruits have the lowest sugar content to satisfy your sweet tooth without breaking the sugar bank. Lemons and limes. High in vitamin C,...

Last updated Oct 26, 2019

Promotion

Can you lose weight eating carrots?

As a low-calorie food, carrots can increase fullness and decrease calorie intake in subsequent meals ( 33 ). For this reason, they may be a useful...

Last updated Jul 19, 2019

Promotion

Which dairy free milk is best?

Best dairy free milk Best oat milk. Minor Figures Organic Oat M*lk 1L. ... Best almond milk. Rude Health Almond Drink 1L. ... Best coconut milk /...

Last updated Mar 19, 2020