Why Coconut Flour Might Be The Very Thing Your Baking Projects Are Missing

Whether you're on a mission to cut gluten from your diet or you're just trying to get more creative in the kitchen, you might be slightly (if not totally) overwhelmed by the vast variety of flours on the market these days. From oat and buckwheat to almond and amaranth, there is a seemingly endless array of options out there. One type of flour, in particular, that's been popping up in everything from baked goods to gluten-free breads and pastries is coconut flour, but some wonder if the sweet, textured powder is the right option for them.

Coconut flour is naturally gluten-free, which makes it an ideal option for people who either can't tolerate gluten or are seeking out ways to reduce their intake. The nutritional info for coconut flour is as follows:

There are a variety of reasons coconut flour might make a solid option to integrate into your diet.

"Coconut flour is dried and finely ground coconut meat," says registered dietitian Danielle Fineberg, M.S., R.D. "Per ¼ cup, it's a great source of fiber (10 g), has 6 g of protein per ¼ cup, and boasts 12% of your daily recommended iron."

Most of the fiber included in coconut flour is insoluble1, meaning it can help food move easily through your gut, and it adds bulk to your stool. Coconut flour also includes small amounts of other kinds of fibers that can feed the good bacteria in your gut and improve digestion.

Coconut flour itself should not be considered a magic bullet for weight loss by any means, but because of its higher protein2 and fiber content3, some experts believe it may help keep you satiated.

Research has shown4 that eating 15 to 25 grams of coconut fiber a day can help lower total blood cholesterol by 11%, LDL (bad) cholesterol by 9%, and blood triglycerides by up to 22%.

Because of its high fiber content, coconut flour may help keep blood sugar levels5 stable by slowing down how quickly sugar enters the bloodstream.

If coconut flour isn't available in your local grocery story, but you'd still like to try subbing in a gluten-free option in standard recipes, you might consider alternatives like buckwheat, sorghum, teff, or brown rice flour. One option that's particularly popular is almond flour, made from ground, blanched almonds. Like coconut flour, it contains small amounts of minerals like iron, calcium, and potassium and is rich in vitamin E. However, it has more calories, higher fat content, and a different texture than coconut flour, so it may not fit into every recipe. The nutritional profile of almond flour per quarter-cup is approximately:

Ready to start experimenting with coconut flour but don't know where to start? Here are some suggestions:

Whether you're looking for a gluten-free option or just need to shake things up in the kitchen, coconut flour can be a healthy, nutritious baking option. You may need to experiment in order to get the proportions just right, but once you figure out how to work with its distinct texture, coconut flour can enhance your recipes with added fiber, protein, and yummy sweetness.