I’ve always wanted to try coconut flour, very expensive but much healthier choice I believe. It doesn’t substitute equally as an article I just read states that it swells up like 3 times it’s volume. It also does not contain gluten as wheat does, so it doesn’t make a sticky bond to hold baked goods together. I have never tried any gluten free recipes but I think I am going to start learning how to as my allergies are bad right now in central Texas the mold is off the charts! and anything that can make my digestion better will help.
Anyhow, this is what I got from the article and the link to it is at the bottom.
Unlike most commercial flours that are high in carbohydrates, the majority (58%) of the carbohydrate content of coconut flour comes in fiber. By contrast, wheat bran, a more traditional high-fiber source, is only 27 percent fiber. So, how does coconut flour stack up overall? Let’s take a look:
|Coconut flour (1 cup)||Whole wheat flour (1 cup)|
|Calories||480 kcal||440 kcal|
|Fat||12 g||2 g|
|Carbohydrates||80 g||84 g|
|Fiber||48 g||8 g|
|Protein||16 g||16 g|
Now you’ll probably be thinking “damn, apart from the fiber content, coconut flour seems pretty much like whole wheat flour”. You’d think that… except when you cook with coconut flour, it swells up more than a bodybuilder the day after hitting up a Chinese buffet.
In other words, coconut flour provides a huge volumizing effect with a minimal caloric and carbohydrate cost.
In fact, 1 cup of coconut flour seems to make as many muffins as does 3 cups of wheat flour, so we can operate under the working assumption that it also provides 2/3 fewer calories.
Same great taste, now less filling!
Now, before you start swapping coconut flour into every carbohydrate-based recipe you can think of, I gotta warn you: coconut flour is gluten free.
This makes coconut flour awesome from a physique perspective but garbage from a “keeping your meals from falling apart” perspective. Therefore, if you are going to make coconut flour part of your diet, you are going to need a couple of suggestions of how best to start.