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Nuts for Coconut Flour

Coconut flour is a low-carb, gluten free baking substitute for refined flour. Its’ light, fluffy texture makes it satisfying and perfect for creating baked goods. It’s high in fiber, protein, healthy fats and free of wheat. Coconut flour is not actually a typical flour, rather it consists of 100% pure coconut meat and absolutely no grains.

Nutritional Value

A 30 gram serving of coconut flour contains roughly 120 calories, 16 grams of carbohydrates, 6 grams of protein, 4 grams of fat and 10 grams of fiber. Coconut flour is generally considered to be low-carb and a little bit can go a long way. Additionally, it has a low score on the glycemic index and is very low in sugar.

Health Benefits

Coconut naturally contains high levels of medium-chain fatty acids (MCTs). These are important for your metabolism.Additionally, coconut meat supplies nearly 25% of people’s daily fiber needs. The high fiber content boosts heart health by lowering LDL cholesterol levels. It also acts as a prebiotic that helps probiotic bacteria thrive in the GI tract. Lastly, coconut flour is lower in carbs than other flours, making it a healthy choice for people looking to maintain healthy blood sugar levels. It has a low-glycemic index score, so it won’t spike your blood sugar levels and will keep you fuller for longer.  Coconut flour is a versatile ingredient that makes restricted diets much simpler.

Where to Get it

Coconut flour can be purchased pre-made at health food stores or any grocery store that carries alternative flours. It can be used in both sweet and savory recipes as a substitute for flour or breading. For instance, coconut flour can replace breadcrumbs in meatballs or used to make a faux-pizza crust. It can be used in breads, biscuits or baked goods. Next time you’re cooking or baking, swap out your traditional flour for coconut flour. You won’t regret the taste, and you’ll be doing your body a favor too!

Written by GUADS intern Lindsey with contributions from draxe.com

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