100% Gluten-Free:

Coconut flour is naturally gluten-free, making it a popular ingredient for those who have gluten allergies or want to eliminate gluten from their diet. It has a naturally high nutritional.

Heart-Healthy:

A 2006 study published in Innovative Food Science & Emerging Technologies found that the fiber content present in coconut flour is effective at lowering cholesterol levels and reducing the risk for chronic diseases such as diabetes mellitus and cardiovascular disease.

The Glycemic Index (GI):

The glycemic index measures how quickly a specific food will raise your blood sugar levels. The more rapidly carbohydrates are broken down into sugar, the sooner blood sugar spikes and insulin levels create exhibit that wave like appearance from rapidly rising and then plummeting.

High Glycemic Load: 70-100: Examples of foods that are rapidly broken down into sugar are white bread and pasta.
Medium Glycemic Load: 56-69: Examples include whole wheat and rye bread. Low Glycemic Load: 55 and lower: These foods are slowly broken down in time and sugar is released. Examples include coconut flour and non-starchy vegetables. Another reason why I want you to bake with coconut flour.

Helps to Regulate Spikes in Blood Sugar:

Fiber-rich foods such as coconut flour tend to have a low glycaemic index because they are better at regulating blood sugar levels. A 2003 study published in The British Journal of Nutrition found that using increased amounts of coconut flour in baked goods lowered the glycaemic index of the foods.

Decreases Risk for Diabetes:

Especially compared to conventional flours, coconut flour is strongly correlated with a decreased risk of diabetes. Coconut flour contains less than 10% digestible carbohydrates making it a low carbohydrate flour source. The slow breakdown of carbohydrates prevents the surge of sugar into the blood and improves the release of insulin. Coconut flour is therefore an excellent flour source for individuals seeking a low carbohydrate diet, diabetics or any individual with problems regulating their blood sugar levels such as those with hypoglycaemia.

High Dietary Fiber:

The high fiber content provides coconut flour with many of its health benefits including a healthy gastrointestinal tract and blood sugar regulation. Compare a multigrain loaf of bread for example. Multigrain contains only 10% fiber and has a high glycemic index of approximately 85. Coconut flour has a relatively low glycemic index of 45 and is comprised of 60% dietary fiber.

Decreases Risk for Colon Cancer:

The high fiber content of coconut flour makes it an excellent weapon in the fight against colon cancer. Incidences of colon cancer continue to increase and become more prevalent as a result of our bad eating habits.One study took a close look at the role of bacterial microflora in the gut and the occurrence of colon carcinogenesis, or cancer development. Amazingly, with the introduction of only 25% coconut flour in the form of cake there exhibited a dramatic reduction in tumour growth. Just one more reason to bake with coconut flour.

Healthy Fats:

Lauric acid is a medium-chain fatty acid found in natural products and makes up almost 50% of the fat content contained in coconut flour. MC fatty acids are metabolized differently in the body than the more predominant long-chain fatty acids commonly found in our diets.One significant health benefit that MC fatty acids provide is that they have strong antibacterial and antiviral properties.MC fatty acids destroy bacteria that cause stomach ulcers, dental cavities, and cause urinary tract infections among other problems.

Skin Treatment:

Lauric acid contains such strong antimicrobial activity that is it used as an effective treatment for acne therapy.Lauric acid has not only been shown to inhibit the growth of bacteria that cause skin inflammation which leads to acne, but it also prevents the growth from antibiotic resistant bacteria.For these reasons, lauric acid is used in pharmaceutical drugs to treat skin irritations such as acne. Why pay pharmaceutical giants for ointments loaded with chemicals that are unpronounceable when natural products not only provide the desired health benefit but are also cheaper? Another great reason to bake with coconut flour.

Cardiovascular Disease Prevention:

Lauric acid not only benefits a healthy gastrointestinal tract but it also has heart health protective properties. Lauric acid is directly absorbed from the intestines and immediately metabolized for energy by the liver. As result, this fatty acid does not contribute to synthesizing or transporting cholesterol. Harmful low density lipoprotein (LDL) cholesterol and stored fat in the form of triglycerides are both reduced.Lauric acid is also responsible for killing pathogenic bacteria that lead to atherosclerosis or plaque build-up in artery walls. Some of the bacteria that lauric acid affects are known to cause phenomena.

Antiviral Properties:

Lauric acid further promotes immune health by stimulating the production of another fatty acid called monolaurin. Together, the two fatty acids have a synergistic health benefit. Created by the body in the presence of lauric acid, monolaurin exhibits strong antiviral properties. Monolaurin inactivates viruses by either destroying or weakening the virus. An example of the virus affected by monolaurin is cytomegalovirus, commonly referred to as a type of herpes virus.

Oral Hygiene Care:

Compared to other medium-chained fatty acids, lauric acid has the highest antiviral activity. When combined with the antimicrobial properties of lauric acid, coconut flour can prevent mouth sores, oral infections, and dental decay. Furthermore, the properties of lauric acid are transferred to a mother's breast milk. Research supports the safe consumption of coconut flour for nursing mothers because of the added benefit of providing a nursing child with protection from different pathogenic bacteria.

Minerals:

Coconut flour is a source of electrolytes because it is rich in ions such as manganese, calcium, selenium, phosphorus and potassium. These minerals have been shown to lower blood pressure and aid in the elimination of toxins from the body. Coconut flour can thus be considered a chelator because of its ability to remove metals from the body. The two minerals in greatest concentration, phosphorus and potassium, are necessary minerals with many functions including supporting bone and nerve health as well as a healthy digestive system.

Amino Acids:

Amino acids are often referred to as the building blocks of life because they are the foundation upon which proteins are created. Consider a Lego kit for example. Each block represents an amino acid that when attached with another amino acid in the correct order, you can produce a truck, perhaps a building, or individual characters. Although our bodies naturally synthesize amino acids, some essential amino acids must be sourced from food. Coconut flour provides 18 various amino acids necessary in promoting human health including valine, arginine, tyrosine, leucine, lysine and glutamic acid. Amino acids work together to keep the entire body and its various systems functioning through growth and repair.

Valine:

Essential amino acid required for muscle growth. The reason why you feed your body a high protein smoothie after an intense workout is to provide the torn muscles the amino acids they require for repair and growth. After all, why would you want to do all of that hard work and not receive any of the benefits that healing provides ?

Arginine

Supports circulation and reduces discomfort resulting from diabetes and arthritis. Arginine also acts like an antioxidant by reducing lipid peroxidation which is a harmful process that creates cell damage from free radicals.

Lysine

Essential amino acid which is vital for scalp and hair health.

Glutamic Acid:

Although this amino acid is produced by the body, athletes involved in rigorous training benefit from added glutamic acid for muscle health.

Vitamins:

Dried coconut meat contains 11 vitamins available for absorption by the human body including folate, vitamin B-6, and niacin. Greatest in concentration is vitamin C. Aside from the various roles vitamin C is responsible for in tissue growth and repair, vitamin C is also an antioxidant. Antioxidants scavenge the body seeking free radicals which create inflammation and age our cells and our appearance. Especially if you do not consume other sources of vitamin C daily from fruits and vegetables, it is essential to supplement your diet with a source of vitamin C to prevent common colds, illness and cancer.

Advice on How to Use Coconut Flour

Despite the fact that coconut flour may look, feel and perhaps even smell like conventional refined flours, coconut flour can be frustrating and costly to cook with without some needed guidance. Don't forget Dr. Fife's description that coconut flour is like a sponge and cooking with such an absorbent food provides its own challenges to be overcome.

A few tips follow on how to achieve success when you bake with coconut flour:

Due to the high absorbency, coconut flour is an excellent thickening agent for soups, stews and even smoothies. For this reason, it is also recommended to store coconut flour in an airtight container in the fridge or freezer to avoid moisture clumps.

Experiment! In general, for every one cup of traditional flour you only need approximately 1/4 cup to 1/3 cup of coconut flour.

Recipes commonly include an additional protein source such as extra eggs or hemp powder to make up for the binding properties that gluten normally would provide. Flax seed is an excellent binder and contributes its own health benefits.