Coconut flour has become an increasingly popular ingredient in low-carb and keto recipes. With its mild flavor and versatility, it can be used to make delicious baked goods, breads, tortillas, and more without spiking your blood sugar.
But is coconut flour actually keto-friendly and low in carbs?
What is Coconut Flour?
Coconut flour is made from dried coconut meat that has been finely ground into a powder. It has a gritty texture and lends a slight coconut aroma and flavor to recipes.
Unlike regular flour, coconut flour is naturally gluten-free, low in carbs, high in fiber, and rich in healthy fats. It also has some impressive health benefits thanks to its high antioxidant and nutrient content.
Some key advantages of coconut flour include:
- Gluten-free: Safe for those with celiac disease or gluten sensitivity
- Low net carbs: Less impact on blood sugar levels
- High in fiber: Promotes digestive health
- Rich in nutrients: Provides manganese, selenium, magnesium and more
However, there are a few downsides to consider as well:
- Very absorbent: Requires more eggs/liquids in recipes
- Coconut taste/smell: Not suitable for all recipes
- Gritty texture: Can impact smoothness of finished product
Overall though, the pros seem to outweigh the cons for most keto dieters.
Coconut Flour Nutrition Facts
So what are the nutrition facts for coconut flour? Here is the coconut flour nutrient breakdown per 100 grams:
| Nutrient | Amount |
|---|---|
| Calories | 656 |
| Fat | 64 g |
| Carbs | 23.7 g |
| Fiber | 16.3 g |
| Net carbs | 7.4 g |
| Protein | 18.3 g |
As you can see, coconut flour contains a whopping 64 grams of fat per 100 gram serving, mostly from healthy saturated fats.
It also provides over 18 grams of protein, which is a significant amount from a plant-based flour.
But what really makes coconut flour stand out is the fiber content. With over 16 grams of fiber per 100 gram serving, it has a low net carb count of just 7.4 grams.
This makes coconut flour a fantastic option for low-carb and ketogenic diets.
Are You Allowed to Eat Coconut Flour on Keto?
The short answer is yes! Coconut flour is approved for keto diets.
With only 7.4 net grams of carbs per 100 gram serving, coconut flour fits into even a strict keto macros profile.
It’s high in fat and fiber, both of which help promote feelings of fullness and satisfaction. The extra fiber also helps slow absorption of sugar into the bloodstream, preventing energy crashes.
Additionally, the MCTs (medium chain triglycerides) found in coconut flour provide an efficient, clean-burning source of energy for the brain and body. Your liver converts MCTs directly into ketones, which can enhance fat burning.
So not only is coconut flour allowed on a ketogenic diet, it also actively supports the state of nutritional ketosis.
How Much Coconut Flour on a Keto Diet Can You Have?
Since coconut flour does contain carbs, paying attention to portion sizes is still important. The amount that fits into your daily macros will depend on the specifics of your keto diet plan.
Here are some general coconut flour serving size guidelines to follow for keto:
- 20-50 net carbs/day: 1-3 tablespoons coconut flour daily
- 50+ net carbs/day: Up to 1/4 cup coconut flour daily
It’s also easy to calculate exactly how much fits your macros. With 7.4 net carbs per 100 grams, a quick calculation will tell you precisely how much coconut flour matches your carb allowance.
For example, if your daily target is 25 net carbs you could have up to 37 grams of coconut flour.
Just remember that coconut flour is very absorbent, so recipes usually call for less than all-purpose flour. Start with small amounts when formulating keto recipes.
What Kind of Coconut Flours Can You Have on Keto?
When selecting a coconut flour, purity is key for keto diets. Look for organic, unprocessed coconut flour without any additives or sweeteners added.
Ideally, the ingredient list should contain just one item - coconut! This ensures you’re getting all of the natural health benefits.
Some good coconut flour options include:
- Bob’s Red Mill Organic Coconut Flour
- Anthony's Organic Coconut Flour
- Nutiva Organic Coconut Flour
Making your own homemade coconut flour is also an option if you have dried unsweetened coconut on hand. Simply grind it into a fine powder in a food processor or high-powered blender.
Be sure to pulse carefully instead of running the machine continuously, as coconut flour can quickly progress to coconut butter if over-processed.
What Can You Eat With Coconut Flour?
One of the best aspects of coconut flour is its incredible versatility. Here are just a few of the many foods you can make with this keto-friendly flour:
Baked Goods
Coconut flour works wonderfully in place of regular flour for cookies, cakes, muffins, brownies, and quick breads.
Recipes may need some adjustments since it absorbs more moisture than wheat flour. But coconut flour lends natural sweetness plus that signature flavor to all kinds of baked treats.
Breads
It’s completely possible to make keto bread with coconut flour, from sandwich loaves to burger buns to crackers. The finished texture tends to be a bit more dense than traditional bread.
Combining coconut flour with other low-carb flours can lighten up the end result. Ground psyllium husks and/or eggs also help achieve an airy rise.
Pancakes and Waffles
Fluffy coconut flour pancakes and waffles make an easy keto-friendly breakfast. The coconut flavor pairs deliciously with low-carb syrups and sugar-free fruit compotes.
Since coconut flour soaks up more liquid, be sure to use enough eggs and mix just until combined to avoid dryness.
Pizza Crusts
You can definitely indulge in keto pizza by making the crust with coconut flour instead of wheat. The finished crust will be slightly more fragile than a classic pizza crust.
But topped with sauce, cheese and all your favorite low-carb toppings, coconut flour pizza fully satisfies any craving.
Fried Foods
From chicken tenders to tempura veggies, coconut flour makes excellent low-carb dredging flour for frying. It creates a light, crispy coating without unwanted carbs or gluten. Be sure to pair it with a high-smoke point fat like avocado oil.
Desserts
Last but not least, coconut flour shines in all kinds of keto-friendly sweets and desserts. It adds moisture, structure and flavor to recipes ranging from cheesecake to puddings to frozen treats.
Let your imagination run wild dreaming up luscious coconut-based desserts to satisfy your sweet tooth. Paired with low-glycemic sweeteners like monk fruit or stevia, the options are nearly endless.
Keto-Friendly Coconut Flour Alternatives
While coconut flour is allowed on keto, some people dislike the taste or work better with other low-carb flours instead. Fortunately, great alternatives exist.
Here are some of the top substitutes for coconut flour on a ketogenic diet:
- Almond flour: Extremely low in carbs and versatile for baking
- Chia flour: Made from chia seeds so very high in nutrients
- Flaxseed meal: Also nutrient-dense and helps bind recipes
- Psyllium husk powder: Adds structure and an “eggy” texture
- Pork rind crumbs: Perfect for breading and frying foods
- Lupin flour: Higher in carbs but contains ample protein
You can also mix and match by using several low-carb flours together, like almond and coconut or coconut and psyllium. This allows you to balance textures and flavors.
So while coconut flour is definitely keto-approved, alternatives exist if it’s not your favorite. Play around to find which low-carb flour(s) you enjoy baking with most.
FAQs
Can you substitute coconut flour for almond flour?
Yes, coconut flour can replace almond flour in recipes. However, some key adjustments need to be made:
- Reduce coconut flour to 1/4 the amount of almond flour
- Increase eggs, moisture, and leavening agents
- Expect differences in texture and coconut flavor
How long does coconut flour last?
Properly stored in an airtight container in a cool, dry place, coconut flour lasts 6-12 months. Refrigeration can extend freshness and prevent rancidity for up to 2 years. Signs of spoiled flour include changes in color, sour smell, visible mold, or unpleasant taste.
Does coconut flour have gluten?
No. Pure coconut flour contains no gluten, making it safe for those following gluten-free, keto, paleo and other special diets. It is milled solely from the meat of coconuts rather than containing any grains.
Does this foodstuff taste like coconut?
Coconut flour has a mild yet distinctive flavor and aroma of coconut. It’s much more subtle compared to shredded or flaked coconut. But in recipes, you’ll usually get a light coconut essence along with the tender, cake-like texture coconut flour adds.
Can you eat raw coconut flour?
Technically yes, raw coconut flour can be safely consumed. However, on its own it has a dry, chalky consistency that’s not very palatable to eat raw. RAW coconut flour works much better in recipes, both sweet and savory. Once incorporated into baked goods, breads, smoothies or sauces, the texture improves vastly.
What is the glycemic index of this foodstuff?
Coconut flour has an exceptionally low glycemic index of only 35 +/-5. This means it has minimal impact on blood glucose levels despite containing some carbohydrates. The high fiber content offsets the total carbs significantly.
Conclusion
Coconut flour definitely deserves its increasingly popular status in grain-free, low-carb cooking. With impressive nutrition stats and endless recipe versatility, this keto powder you to keep enjoying pancakes, breads, fried foods and baked treats without the blood sugar spikes.
Pay attention to portions and combine coconut flour smartly with eggs, moisture and rising agents for best results. But otherwise, feel free to embrace coconut flour as a delicious high-fat, low-carb way to happily sustain your ketogenic lifestyle.