Not only is it keto diet approved (in reasonable amounts, of course), but as you're about to find out, it's also highly beneficial when it comes to your health. That's what makes it a great flour option for a ketogenic diet. 

A little bit of this flour goes a long way, and in many recipes, you can get away with using only two tablespoons and still getting great results.

Health Benefits of Coconut Flour

What are the benefits of coconut flour? 

There are numerous reasons to love all that it has to offer, especially the fact that it's high in nutrients, low in calories and can be used in so many recipes. It's also very uncommon for coconut flour to cause any digestive or autoimmune responses like other grain flours can.

The health benefits of using this flour in recipes are far-reaching and impressive and include the following:

1. Aids Metabolism

Coconut flour contains high levels of MCTs, also called medium-chain fatty acids or MCFAs. Research shows that MCTs act as important nutrient and metabolic regulators in the body. These fatty acids are easily digested when consumed. They go straight to the liver, where they have a thermogenic effect and the ability to positively affect metabolism.

2. High in Beneficial Fiber to Prevent Constipation

A quarter cup of flour from coconut meat supplies an impressive 25 precent of many people's daily dietary fiber needs. If you're looking to avoid constipation, a very common health concern, getting enough fiber-rich foods in your diet daily is a must. 

High-fiber foods are some of the best things to consume if you want to prevent constipation or relieve it. In addition, healthy bacteria living in the gastrointestinal (GI) tract, which are called probiotics, help regulate bowel function. Fiber from coconut flour acts as a prebiotic that helps probiotic bacteria thrive and encourages optimal digestion helping to prevent constipation.

3. Helps Maintain Healthy Blood Sugar Levels

Coconut flour is lower in carbs than other common flours, such as wheat and corn, so it's a better choice for diabetics and other people looking to maintain a healthy blood sugar. Unlike higher-carb flours, coconut-derived flour has a much more mild effect on blood sugar levels. 

Plus, it comes with all of that beneficial fiber, fat and protein, making it a very well-balanced flour that can help you to feel full longer and make you less likely to overeat. Coconut flour nutrition certainly has health benefits for people with diabetes and those who are working toward reaching a healthy weight too.

4. Can Help to Lower Bad Cholesterol

With its high fiber content, this flour is also a great choice for boosting heart health. Studies show that coconut flour has the ability to help lower bad LDL cholesterol levels and serum triglycerides in people who have raised cholesterol levels.

According to a study titled, The cholesterol-lowering effect of coconut flakes in humans with moderately raised serum cholesterol published in the Journal of Medicinal Food, coconut flour is great choice for people looking to lower their cholesterol. 

As an excellent source of both soluble and insoluble fiber, this study shows how this type of flour significantly reduced bad LDL cholesterol levels, total cholesterol and triglycerides.

5. Boosts Heart Health

As a rich source of fiber, which helps lower bad cholesterol and triglycerides, flour from coconuts is also known for boosting heart health. In fact, research links high intakes of dietary fiber with a reduced risk of developing coronary heart disease as well as dying from the disease.

6. Perfect for Celiac Disease and Other Gluten-Free Diets

Coconut flour is naturally free from gluten, making it a great choice for anyone struggling with following a gluten-free diet due to celiac disease, a gluten intolerance or a personal preference to avoid gluten. It can be hard to follow a strict diet that truly contains no gluten, but coconut flour is a versatile ingredient that can make following these diets that much easier.

History and Uses in Traditional Medicine

Coconut flour is made from ground and dried coconut meat. Once the outer green husk of a coconut is removed, what remains inside is the rich, inner white lining. This is the coconut meat. Coconut meat is the white, firm part of the coconut that you find if you crack open the fresh coconut and scrape out the insides. 

It then needs its milk separated in order to produce the dry flour.  Once the meat is strained and separated from the coconut's milk, it is baked at a low temperature to dry it out and create a powdery flour made entirely of coconut.

There is some evidence that this flour got its start in Tahiti or Polynesia. If it did or didn't, it pretty clearly has its longest history of use in these parts of the world where coconuts are plentiful. Polynesian and Tahitian cuisine regularly employs coconut flour.

In many tropical climates and cultures, the indigenous people consider coconuts to be a food that is both nutritious and medicinal. Some even refer to the coconut tree as the tree of life and use pretty much every single part of the coconut as both a traditional food and a traditional medicine.

In traditional Thai medicine, for example, coconut is used to treat virus-based health concerns like the flu, sore throat, fever, head lice and urinary problems. Coconuts and coconut byproducts are also highly regarded as beneficial to overall health in Ayurvedic medicine. 

Coconut foods are recommended particularly for the pitta and vata dashas, but kaphas should typically avoid coconut in excess.

Coconut Flour vs. Almond Flour

Both coconut flour and almond flour are loved for their versatility in recipes, high amounts of nutrients, filling fats and gluten-free qualities. While both are great choices for baking or using in numerous ways, coconut flour offers more fiber and less calories overall than almond flour.

Coconut flour is also a great alternative for anyone who has nut allergies and cannot consume almonds. At the same time, nuts are nutrient-dense foods, and almond flour is a great choice for its vitamin and mineral content, very low carb count, protein, fiber, and healthy fat.

All things considered, one of these flours is basically not better than the other. Almond flour is extremely healthy but has a bit more calories and fat. It also has more fiber while having fewer carbs, and it is lower in natural sugars. The higher calorie and fat content isn't a bad thing, and this makes it a great choice for those on a low-carb, ketogenic or higher-fat diet. So you can see, it really comes down to your specific needs and preferences.

Almond flour can be used as a coconut flour substitute, but remember it is not as absorbent as coconut flour so you need to decrease the the amount of liquid in recipes.

There is one more benefit to coconut flour nutrition that you may not have thought of. Because coconuts contain monounsaturated fatty acids, they are low in omega-6 fats. Although almonds are extremely healthy, nuts in general add omega-6 fats to your diet, and chances are you already consume plenty of these types of omega-6 fatty acids.

The ratio of omega-3s to omega-6s in your diet is very important, but most people consume much more omega-6s in their diets than omega-3s due to eating processed foods, refined oils and low amounts of wild-caught omega-3 seafood. While coconut flour won't add omega-3s to your diet, it can help reduce the amount of omega-6s since it can replace nut flours and refined grain flours.

Coconut flour and almond flour - sometimes also almond meal - both make great coatings for proteins but have different textures and qualities when cooked with. Almond flour tends to be more crunchy, nutty, crumbly and less soft. It also has a stronger taste. It tastes like almonds, while coconut flour has a more mild taste.

Coconut flour absorbs more water than almond flour does, is denser and creates a softer product. You can use both together to create many healthy gluten-free recipes that are completely free of any grains and high in many nutrients.

Where to Find Coconut Flour

You can purchase pre-made coconut flour at your favorite health food stores, certain major grocery stores that carry alternative or gluten-free flours, some farmers markets, or through online retailers. Nowadays, you can often find it at grocery stores and retailers like Walmart, Amazon and Costco.

Because this flour is pure and free from common digestive irritants and artificial additives, the benefits of coconut flour nutrition are being embraced by those with nut allergies, digestive disorders, insulin sensitivities and many more people. This is good news and means that more and more retailers should begin stocking it.

Its best to purchase a brand with the only ingredient on the package as coconut flour.  Do not purchase brands that are sweetened with any type of extra sugar, artificially flavored, have preservatives or have any binding agents in them. The shorter the list of ingredients (ideally only one), the better. This means you get the most benefits from coconut flour nutrition without unwanted side effects.

If you have celiac disease, a gluten sensitivity or are just avoiding gluten-containing grains, make sure to check that the brand of flour you purchase is labeled gluten-free and produced in a completely gluten-free facility.

Risks and Side Effects

Do not use coconut fl0ur if you have an allergy to coconuts. Discontinue use of coconut-derived flour and seek medical attention if experience signs of a serious allergic reaction.

Final Thoughts

Coconut actually really isn't a flour in the traditional sense. It is made from dried and ground coconut meat, which contains zero grains and is naturally gluten-free.

When comparing coconut flour vs. almond flour, one really isn't better than the other, and it mainly comes down to personal preference. Almond flour is lower in carbs and sugars while coconut is lower in calories yet higher in fiber.

Flour made from coconut is a great choice for paleo and keto diets, gluten-free eaters, including those with Celiac Disease or a gluten sensitivity, those with digestive problems like leaky gut syndrome, those with diabetes, vegetarians, and anyone else looking for flour loaded with health benefits.

Possible health benefits include:

Reducing LDL bad cholesterol, total cholesterol and triglycerides

Positive effects on metabolism and blood sugar levels

Helping encourage good digestion and prevent/relieve constipation

Rich in fiber that can help to ward off heart disease

This flour can be used in so many healthy recipes, ranging from desserts and pancakes to pizza crust and protein-rich main courses.