Coconut Flour is a great gluten free and healthy alternative to other flours. Check out why!
Arguably coconut flour’s biggest attraction is its gluten-free status, However, growing evidence – particularly that compiled by Dr. William Davis in his 2011 book, Wheat Belly – suggests that gluten is unhealthy for everyone, and is a leading cause of lethargy, bloating, brain fog and more. Fortunately, gluten-free diets are becoming much easier to adopt thanks to the growing availability of gluten-free flours like coconut flour.
Rich in dietary fiber
According to a study published in the December 2006 issue of Innovative Food Science & Emerging Technologies, adding coconut flour to our diets can significantly reduce our risk of developing heart disease, lower our cholesterol levels and guard us from cancer and diabetes.
High levels of dietary fiber (a 100 gram serving (0.8 cups)of it contains a whopping 39 grams of fiber, almost double that of wheat bran). Recommends adding 1-2 tablespoons of coconut flour to gravies, baked goods, casseroles or smoothies.
High in beneficial fats
Since it is derived from coconut solids, coconut flour retains a large number of those fats for which coconuts are so beloved by health enthusiasts. A 100 gram serving of coconut flour contains 8.7 grams of fat, of which 8 grams are saturated. Most of these fats are medium-chain triglycerides (MCTs) – essential protective fats with noted antiviral, antimicrobial and antifungal properties. MCTs have also been shown to boost the metabolism, making coconut flour suitable for weight loss diets.
Safe for diabetics
Because it is high in fiber yet relatively low in digestible carbohydrates compared to processed flours, coconut flour has a gentle impact upon blood sugar levels.
Packed with protein
Though it is free from gluten proteins, coconut flour contains an impressive number of other proteins. In fact, 100 grams of coconut flour contain 19.3 grams of protein, or 38 percent of our RDI – far more protein per serving than other leading flours such as white, cornmeal or rye. Consequently, coconut flour is a valuable cooking ingredient for vegan or vegetarian bodybuilders since protein is, of course, needed for cell repair and growth.
How to substitute?
When substituting coconut flour for all purpose or whole wheat flour, use the same amount of flour but add 1 extra egg (on top of what’s called for in the recipe) for every ounce of coconut flour. On average, 1/4 cup of coconut flour is equal to 1 ounce.
For example, if a recipe calls for 1 cup of all purpose flour and 2 eggs, use 1 cup of coconut flour and 6 eggs. This ratio of flour to eggs might seem crazy, but trust us, the coconut flour will absorb it up. As you’re experimenting with alternative flours, consider mixing coconut flour into the rotation. http://noshon.it/tips/gluten-free-baking-substituting-coconut-flour/