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Is Coconut Flour Bad For You?



Short answer

Coconut flour is rich in minerals, gluten free, high in fiber and a great source of healthy fats. Coconut flour is one of the best choices you can make when you have a recipe that calls for flour.



Long answer

Coconut flour is made from ground dried inner white coconut meat. The milk and oils are separated from the meat and then the dry flour created.  Coconut flour has many health benefits. Because it is pure coconut meat it has no grains and is a great gluten free option.  Gluten intolerance, gluten sensitivity and Celiac Sprue affect millions of individuals who have to avoid wheat, rye and barley. For these individuals the ingestion of grain causes significant gastrointestinal upset. Glutinous proteins can make your gut more permeable which allows partially digested proteins to enter the bloodstream-promoting inflammation throughout the body. So for anyone avoiding gluten they should familiarize themselves with coconut flour.

For people that are on a Paleo diet coconut flour is also a great choice.  The Paleo diet is based on the types of foods eaten by early humans.  This includes meats, fish, fruits and vegetables and excludes grains, dairy and any processed foods.

Coconut flour is low in sugar, high in fiber and has a low glycemic index.  The glycemic index ranks foods in terms of their effect on blood glucose levels.  Coconut flour is absorbed and digested slowly which does not cause a spike in blood glucose and decreases insulin release.  Because of its high fiber content this adds to its slow absorption and is a great choice for diabetics and individuals that want to lose weight.  Coconut flour has soluble and insoluble fiber.  Soluble fiber absorbs water and helps to soften the stool and has the ability to absorb cholesterol and sugar.  Soluble fiber helps to populate the gut with good bacteria and helps boost the immune system.  The insoluble fiber is commonly referred to as “roughage” and provides bulk to the stool, helping to prevent constipation. Fiber helps to remove toxins from the body and both sources of fiber are helpful for general good health.  A study published in the Archives of Internal Medicine found that over a nine-year period, consuming more dietary fiber lowered the risk of death from many causes. People who ate the most fiber (which ranged from about 25 grams a day for women and 30 grams for men) were 22% less likely to die compared to those who consumed less fiber (10 grams per day for women and 13 grams for men). Researchers looked at deaths from cardiovascular disease, infectious and respiratory diseases, and discovered that individuals ingesting high fiber diets had as much as a 50% reduction in risk for these disorders. High fiber diets are also associated with a lower risk of colon cancer. Coconut flour has the highest amount of fiber than any of the flours-containing 48%. 

Coconut flour is high in minerals, vitamins and high in protein as well. Coconut flour is rich in manganese, calcium, selenium, phosphorous and potassium.  These minerals can help lower blood pressure and aid in activating detoxification pathways.  Phosphorus and potassium are necessary minerals that support bone and nerve health as well as a healthy digestive system. Coconut flour is very heart healthy and is a natural anti-inflammatory. Coconut meat is rich in lauric acid which is converted to monolaurin in the body- this has a profound antibacterial, antiviral and antifungal effect in the body.   

Coconut meat is also rich in Medium Chain Fatty Acids (MCFA’s). These fatty acids boost metabolism, help detoxify the liver and aid in weight loss.  They are quickly absorbed, provide energy and help to stabilize glucose levels. Overall, coconut flour is a very nutritious choice that supports many areas of health.


  • healthy fats
  • immune booster
  • supports detoxification
  • heart healthy
  • natural anti-inflammatory
  • natural antimicrobial, antiviral and antifungal
  • high in fiber
  • supports healthy glucose levels
  • low glycemic index
  • high in protein
  • low in carbs
  • supports the liver
  • gluten free
  • rich in vitamins and minerals
  • good for paleo diet

Organic Coconut Flour (what is this?)

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Written by Dr. Becky Maes | 03-21-2018

Written by Dr. Becky Maes
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