Many people are looking for healthy alternatives to wheat flour, perhaps because they suffer from problems that prevent them from eating wheat and its derivatives, or perhaps because they want to change, and coconut flour (coconut flour) is one of these healthy alternatives, so what are its benefits? And what are its harms? Follow us to find out the answer.

What is coconut flour?

Coconut flour is one of the derivatives that is extracted from the coconut fruit, and it is characterized by its white or yellowish color, and it is manufactured in a specific way, as it is extracted from the inner part of the coconut fruit, known as the pulp, and this part is characterized by its white color.

The process is carried out by scraping this pulp, and then grating it into smaller parts, after which the solid parts in the fruit pulp are separated from the liquid parts known as coconut milk, and for this reason coconut flour is considered one of the by-products of coconut milk.

Nutritional value of coconut flour

Coconut flour is one of the materials that contain a number of nutrients, as 30 grams of it contain:

• A quantity of sugar equals approximately 6 grams.
• 10 grams of fiber.
• 6 grams of protein.
• 4 grams of fat.

As for the amount of carbohydrates in coconut flour, 30 grams of coconut contains 18 grams of carbohydrates, in addition to a number of important nutrients, as this amount contains a proportion of iron equal to approximately 20% of the daily needs of the body, and 40% of The fiber the body needs per day.

Coconut flour calories

The calories in this flour vary according to the size, as 30 grams of it, or the equivalent of a quarter cup, contain 120 calories, while two tablespoons of it contain 60 calories.

Benefits of coconut flour

Coconut flour has a large number of health benefits for the body, as it helps:

1. Maintaining blood sugar levels

The glycemic index of coconut flour is lower than the glycemic index of wheat flour, which means that it takes longer to digest, and the reason for this is due to its high fiber content, as these fibers act as a gel during digestion, and thus help regulate blood sugar.

2. Helps lose weight

This type of flour may help you lose a little weight, because it contains proteins and fibers, and these substances are known for their ability to make you feel full, and they also work to suppress appetite.

It also contains a type of triglyceride known as medium-chain triglycerides, which works to suppress appetite, and this type of fat is characterized by its ability to go to the liver directly, which means that this type of fat is not stored in the body, but is converted into energy that is used directly in the performance of bodily functions.

3. Helps digestion

Coconut flour contains fibers that facilitate digestion, and thus helps to facilitate the movement of food within the intestines, and the fibers in it also help treat constipation problems.

Fiber plays a role in increasing the percentage of beneficial bacteria in the intestines. These bacteria are characterized by their ability to nourish the intestinal cells, and even work to reduce cell infections, and reduce the chances of developing digestive diseases such as irritable bowel syndrome and enteritis.

4. Protect the heart

Coconut flour can help protect the heart through the fibers in it, which can help lower cholesterol in the blood, and also help get rid of harmful cholesterol, not only this, but also help get rid of triglycerides.

The fiber in flour helps reduce harmful cholesterol by approximately 9% when eating approximately 15-25 grams of these fibers. This amount of fiber also helps lower blood cholesterol by 11%, and triglycerides by 22%.

This is in addition to flour containing lauric acid, which may prevent the formation of fats on the walls of the arteries. Remember that results are conflicting about this acid, and that it may increase harmful cholesterol for some, which means that its effect varies from one individual to another.

5. Resists bacteria and viruses

The lauric acid found in flour may be effective in fighting some types of bacteria, viruses, and fungi. It may help fight yeast infections, as well as staph infections.

Coconut flour uses

The uses of coconut flour are many and many, as it is used in many food recipes, whether these recipes are salty or sweet, so it is used in the manufacture of:

• Pastries such as bread and pies.
• Baked goods such as biscuits and muffins.
• It can be added to soup to increase its density.

Wheat flour substitute

Coconut flour is used as an alternative to wheat flour for people with gluten sensitivity, because coconut flour is a gluten-free type, and it can also be used with people with wheat allergy or digestive disorders (Celiac disease), and it is also suitable for people who follow Special systems such as the Paleo system.

Damage to coconut flour

Although coconut flour is considered completely safe, and it is one of the most important healthy alternatives to wheat flour, it may cause some side effects in some people, and the damages of this type can be:

It causes bloating and gas

Although this flour helps improve the functioning of the digestive system due to the fibers it contains, these fibers may act as a double-edged sword, as a result of their high percentage, some people may experience gas and bloating.

Coconut allergy

Coconut allergy is one of the very rare cases, which very few people may suffer from when using coconut or one of its derivatives.

And if you are afraid of contracting it because you are allergic to nuts, know that this type is completely safe for most people, because coconut is classified as one of the types of fruits and not nuts, and for greater reassurance, you can consult your doctor, to make sure that it is safe to use it for you.

Get dry products

This flour may need more liquids than regular flour, because it is thicker and denser, which means that it needs different additives to hold together, and this may make the products made from it somewhat dry.

Coconut flour substitute

There are a number of other alternatives, which can be used as a substitute for coconut flour. The most popular of these alternatives are:

• Almond flour.
• Chickpea flour.
• hazelnut flour
• Amaranth flour, or amaranth flour, is a flour extracted from bloody amaranth, a type of white whole grain.

Now, at the end of our article on coconut flour and its most important benefits, let us remind you that it is important to use this type in moderation, in order to avoid the harm that may result from it, and in conclusion we wish you all health and wellness.