椰子粉：营养，福利等等

What is coconut flour?

椰子粉由已干燥和磨碎的椰子肉制成。

It’s a byproduct ofcoconut milk和oil production ( 1 , 2 ).

During manufacturing, coconuts are first cracked open and drained of liquid. The coconut meat is then scraped out, rinsed, grated, and strained to separate the solids from the milk. The solids are then baked at a low temperature until dry before being ground into flour.

The resulting white powder looks and feels similar to flour made from grains such as wheat. Its flavor is mild.

Coconut flour is commonly used in gluten-free and grain-free foods such as cupcakes, bread, and cookies.

It can be found in most grocery stores and在线的.

概括

Coconut flour is made from dried, ground coconut flesh. It has a mild taste and a texture similar to wheat flour.

Nutrition

椰子粉具有令人印象深刻的养分特征，纤维，钾，铁和植物性蛋白质的含量特别高。

A 1/4-cup (28-gram) serving of coconut flour contains ( 3 ):

• Calories:120
• Carbs:18 grams
• 糖：6克
• 纤维：10 grams
• 蛋白质：6克
• Fat:3 grams
• Iron:11% of the Daily Value (DV)
• Potassium:13% of the DV

Compared with wheat flour, coconut flour is higher infiber, protein, and certain vitamins and minerals, such as potassium and iron ( 3 , 4 ).

Potassium and fiber are nutrients that are commonly underconsumed in modern-day diets, which can lead to health issues such as elevated heart disease risk and digestive problems ( 5 , 6 , 7 ).

Adding coconut flour to your diet can help you meet the recommended daily intake for these important nutrients.

Additionally, because coconut flour is lower in carbohydrates and higher in protein than traditional wheat flour, it’s a popular choice for those following low carb dietary patterns.

概括

Coconut flour is high in fiber and is a good source of protein, potassium, and iron.

Benefits

Coconut flour has a diverse nutrient profile and may offer a range of health benefits. That said, few studies have directly examined it.

可能有助于保持血糖稳定

Coconut flour is packed with fiber, which may promote healthy blood sugar levels.

1/4-杯（28克）的服务可为纤维提供高达36％的DV。这是通用面粉的四倍以上（ 3 , 4 ).

Foods rich in fiber help regulate blood sugar levels by slowing down the speed at which sugar enters your bloodstream.

研究表明，较高的纤维饮食受益于糖尿病by reducing blood sugar and insulin levels while promoting a healthy body weight ( 8 ).

Because coconut flour is also lower in carbohydrates and higher in protein than all-purpose flour, it’s better at promoting healthy blood sugar regulation.

更旧的研究表明，添加椰子粉降低其血糖指数（GI）。胃肠道是食物对血糖水平的影响的量度（ 9 ).

促进消化健康

Coconut flour’s high fiber content makes it a good choice for keeping your digestive system healthy.

Most of its fiber isinsoluble，这增加了粪便的大量，并有助于通过肠道顺畅地将食物移动，从而降低了便秘的风险（ 10 ).

研究表明，高纤维饮食可能会降低影响消化道的许多健康状况的风险，包括结肠癌（结肠癌）（ 11 , 12 ).

此外，较旧的研究表明，椰子粉含有少量的可溶性纤维和其他可发酵纤维，可喂养肠道中有益细菌（13).

In turn, these bacteria produce short-chain fatty acids such as acetate, propionate, and butyrate, all of which nourish your gut cells ( 14 ).

May reduce heart disease risk factors

Because of its high fiber and potassium content, consuming coconut flour may support heart health by reducing heart disease risk factors.

Specifically, research suggests that eating coconut flour may help reduce cholesterol and triglyceride levels (13, 15 ).

一项针对42名被认为超重的女性的研究发现，消耗低卡路里饮食，每天包括26克椰子粉，持续9个月降低了总胆固醇和血糖水平。反过来，这可能会降低心脏病的风险（ 15 ).

What’s more, coconut flour is a good source of potassium, which is essential for promoting and maintaining healthy blood pressure levels. Having elevated blood sugar levels increases the risk of developing heart disease ( 16 ).

Still, more research is needed to learn more about this possible benefit.

May help support a healthy body weight

Coconut flour may help you maintain a健康的体重.

It offers both fiber and protein. These nutrients are important for appetite regulation and can help keep you feeling full between meals. This could lead you to reduce your overall calorie intake ( 17 ).

研究表明，蛋白质和纤维含量高的饮食甚至可能促进体重减轻（ 18 , 19 ).

For example, a study in 345 people found that the most influential predictor of weight loss was dietary fiber, independent of calorie and macronutrient intake ( 18 ).

不过,尽管高纤维饮食模式和protein likely enhance weight loss and support a healthy body weight, there’s currently no evidence that directly links coconut flour to weight loss.

Free from gluten and grains

椰子粉不含面筋，因此对于患有腹腔疾病，小麦过敏或非纤维麸质敏感性的人来说，这是一个合适的选择（ 1 ).

Glutenis a group of proteins found in certain grains, including wheat, barley, and rye. People who cannot tolerate gluten may experience symptoms ranging from gas, cramps, or diarrhea to gut damage and nutrient malabsorption after ingesting it ( 20 , 21 , 22 ).

患有腹腔疾病或小麦过敏的人应避免所有含麸质的谷物，而那些具有非胶凝素敏感性的人可以选择减少食用或从饮食中消除蛋白质。

椰子粉可替代小麦和其他含麸质面粉。它也自然不含谷物，因此对于那些以下无谷物饮食（例如古饮食）的人来说，这是一个受欢迎的选择。

概括

Coconut flour may promote stable blood sugar levels and a healthy heart. In addition, it’s a good choice for digestive health and may support a healthy body weight.

用途

You can use coconut flour in a variety of recipes, both sweet and savory. It’s a popular ingredient for those following gluten-free and无谷物饮食.

You can substitute it for other types of flour when making bread, pancakes, cookies, muffins, or other baked goods. However, be mindful that coconut flour tends to absorb more liquid than other types of flour, so you can’t use it as a one-to-one replacement.

For the best results, start by substituting 1/4 cup (28 grams) of coconut flour for every 1 cup (120 grams) of all-purpose flour.

You may also want to increase the liquids by the amount of coconut flour you add. For example, if you use 1/4 cup (28 grams) of coconut flour, pour in 1/4 cup (60 mL) of additional liquids.

Further, remember that coconut flour tends to be denser than other types of flour and doesn’t bind as easily.

Bakers often recommend that you mix it with other types of flour or add 1 egg for each 1/4 cup (28 grams) of coconut flour to give your end product a fluffier, softer texture.

This unique flour can also be used as breading or to thicken soups and stews. What’s more, you can use it as a binding agent in burger or veggie loaf recipes, as well as to make grain-free pizza crust or wraps.

概括

You can use coconut flour in a variety of recipes, including baked goods, pizza crusts, wraps, soups, stews, burgers, and meat and veggie loaves. You may need to add more liquid or eggs or combine it with other flour types for the best results.

How does it compare to other types of gluten-free flour?

Coconut flour is often compared with other types of gluten-free flour, such as almond and brown rice flours.

这是比较这些营养含量的图表（ 3 , 23 , 24 ):

椰子粉的卡路里比糙米和杏仁粉低。纤维也更高。它含有与杏仁粉相同的蛋白质，但蛋白质的蛋白质比糙米粉高。

Those on low carb diets like the酮饮食可能需要选择杏仁粉，因为它仅包含椰子粉中发现的碳水化合物的三分之一。

The most significant benefit of choosing coconut flour over other gluten-free options is its exceptionally high fiber content.

Although all these flours are good options for gluten-free baking, a 2020 study found that using a combination of coconut and almond flour in gluten-free keto-friendly cupcakes resulted in more tender, tasty, and moist cupcakes than using only coconut flour ( 1 ).

概括

椰子粉的卡路里含量低，纤维含量高于杏仁或糙米粉。将杏仁粉添加到椰子粉的烘焙食品中可以改善其质地和可口性。

The bottom line

椰子粉是仅由椰子制成的无麸质面粉。

It’s high in fiber and is a good source of protein. Adding it to your diet may promote stable blood sugar, good digestion, and heart health.

作为营养丰富的一部分，它也可能支持健康的体重均衡饮食.

Plus, it’s delicious and versatile, so it’s a smart choice when choosing a flour alternative.