Beyond Gorgeous

Beyond Gorgeous

Making Good-for-You Baked Goods — With Coconut Flour

We are such creatures of habit!  We tend to think the food we always eat is the only edible stuff out there.  Actually, we don’t have to make do with empty calories or starve.  On Thursdays we will be looking at foods that are good for you, low glycemic, and will give you a boost on your journey to a leaner, healthier you.

One problem we have is our attachment to white flour.  And it’s reciprocal.  Because it is high glycemic, white flour attaches itself to us — on the hips and belly!  So how do we wean ourselves off it?  One way is by alternative flours.  Today we’re looking at a surprising healthy flour.  We’ve talked about the benefits of coconut sugar before, and now we learn that flour made from coconuts also does good things for your health.


Coconut flour is low glycemic with a GI index number of 45.  One reason for the low number is the large amount of fiber it provides.  It also is rich in protein and contains fat — all three of the three elements that cause foods to digest slowly so there is not a rush of sugar in the bloodstream and corresponding insulin dump. Remember that insulin instructs your body to save the fat and we want to avoid getting that message!  An added benefit is that protein, fiber, and fat make foods filling.  Foods made with coconut flour  are weapons in your arsenal in your war with hunger.

Other helpful nutrients include lauric acid, a saturated fat that is thought to support thyroid function and the immune system.  And lauric acid contributes to healthy, smooth skin.


It also is a good source of manganese which supports bone health, nervous system function, thyroid health and optimal blood sugar levels.

Coconut flour is gluten free and is less expensive than alternative flours made from nuts and seeds.  You can actually make your own, if you are motivated enough to go to the trouble.  I watched a YouTube video on how to make your own coconut milk and then use the leftovers to make flour.  You need a good food processor, a dehydrator and a lot of time, but it is possible!  Readers who live in an area where fresh coconuts are plentiful and inexpensive may decide the trouble is well worthwhile.

The rest of us can buy the flour at most health food stores.  Some grocery stores will carry it, and, of course, you can order it online.


Be aware, though, that you can’t just substitute coconut flour for white flour in recipes.  It is very absorbent because of the fiber and will alter the liquid to solid ratios.  Tomorrow we will take a look at how to use coconut flour  in baking. I have a recipe I’m trying out for you today — for a good-for-you chocolate cake!

Eating to live and living for Christ,

Susan Jordan Brown

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