№ 3 Coconut Flour

Coconut flour is made by simply grinding dried-out coconut meat until it forms a soft powder. This process involves dehydrating fresh coconut meat after the oil has been extracted, then milling it into a fine, naturally gluten-free flour. It is nutritious due to the higher amounts of fat, fiber, and protein compared to traditional grain flours, making it particularly valuable for low-carb and paleo diets.

You cannot swap out white flour one-to-one for coconut flour when baking due to its unique properties. Coconut flour is extremely absorbent, absorbing up to 6 times more liquid than wheat flour, and much more liquid is needed in recipes. You will need to slightly increase the eggs, oils, and other liquids in the recipe – typically using about 1/4 to 1/3 the amount of coconut flour compared to regular flour, while adding extra eggs and liquids to compensate for the absorption.

The exceptional fiber content (8 grams per 2 tablespoons) creates a net carb count of just 3 grams, which is the star feature of this flour and why it has a remix ranking of #3. This high fiber content supports digestive health, promotes satiety, and helps stabilize blood sugar levels. Additionally, coconut flour retains some medium-chain triglycerides (MCTs) from the original coconut, providing quick energy and potential metabolic benefits.