Is coconut flour OK for keto?

Coconut flour Next to almond flour, it's one of the most popular and commonly used keto flours. A 2-tablespoon (15-gram) serving provides 9 grams of total carbs and 4 grams of net carbs ( 4 ). In most recipes, you need only a small amount of coconut flour.

healthline.com - 8 Keto-Friendly Flours: Recipes and How to Use Them - Healthline

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We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process. How we vet brands and products Healthline only shows you brands and products that we stand behind. Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we: Evaluate ingredients and composition: Do they have the potential to cause harm?

Do they have the potential to cause harm? Fact-check all health claims: Do they align with the current body of scientific evidence?

Do they align with the current body of scientific evidence? Assess the brand: Does it operate with integrity and adhere to industry best practices? We do the research so you can find trusted products for your health and wellness. Read more about our vetting process. Along with cutting way back on sugar, one of the biggest challenges with the low carb, high fat keto diet is removing flour-based foods like bread, crackers, and pasta from your diet. On keto, regular wheat flour and most wheat flour alternatives are off-limits because of their high carb count ( 1 ). Fortunately, there are still several options for keto cooking and baking. While they’re not perfect substitutes for wheat flour, they do make it possible to make keto sweets, breads, and batters so you can enjoy low carb versions of some of your favorite high carb foods. While most of these keto-friendly flours contain some carbs, they are also rich in fiber and low in net carbs. Net carbs refers to the number of grams of carbs in a food once fiber grams have been subtracted. Fiber is a type of indigestible carb, so the carbs from fiber don’t have to be included in your daily carb count ( 2 ). Here are 8 of the best keto-friendly flours, how to use them, and some of our favorite recipes containing them. Share on Pinterest The Picture Pantry/Offset Images 2. Coconut flour Coconut flour is a very fine, powdery flour made from coconut flesh. Its mild coconutty taste works in most desserts, which is what it’s most commonly used for. Next to almond flour, it’s one of the most popular and commonly used keto flours. A 2-tablespoon (15-gram) serving provides 9 grams of total carbs and 4 grams of net carbs ( 4 ). In most recipes, you need only a small amount of coconut flour. It absorbs lots of liquid, so using it as a 1-to-1 substitute for flour will result in an extremely dry product unless you add extra liquid ingredients. For this reason, this flour is best used in recipes that were specifically developed for coconut flour. It also makes an excellent thickener, but keep in mind that you may taste that hint of coconut. Best for: baking desserts, thickening Try: Nutiva Organic Coconut Flour Recipes The Best Keto Coconut Flour Cookies

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Keto Coconut Flour Chocolate Cake

Keto Biscuits

The bottom line Just because you start keto doesn’t mean you have to give up all your favorite foods that are made with flour. There are tons of substitutes available for baking and breading foods and even making homemade pasta. Almond flour and coconut flour are the most commonly used for baking, and high fiber additions like lupin flour, chia flour, flaxseed meal, psyllium husk powder, and oat fiber can be added to them to improve the texture and taste of baked foods. You can even use pork rind crumbs as a replacement for flour when breading foods to add extra crunch. These keto flour substitutes make it totally possible to enjoy your favorite bread, desserts, pasta, crackers, and breaded foods on keto without overdoing it on carbs.

healthline.com - 8 Keto-Friendly Flours: Recipes and How to Use Them - Healthline

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