Per 100 Grams — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/coconut-flour

Coconut flour

CARBS

18g

PROTEINS

19g

FATS

12g

Coconut flour is a low-carbohydrate alternative to traditional grain-based flours, making it suitable for managing diabetes.

Quantity: 100g

Glycemic Index: Low

Glycemic Load: Low

Fiber: 38g

Key Nutrients: Fiber, protein, healthy fats

Health Impact: Due to its low carbohydrate content and high fiber, coconut flour has a minimal impact on blood sugar levels and supports sustained insulin response.

💉 Suggested Bolus

If using insulin, consider a smaller bolus due to the low glycemic load and high fiber content.

🍽️ Best Paired With (Veg)

Avocado – High in healthy fats which can help slow the absorption of carbohydrates.
Spinach – Low in carbs and high in fiber, adding bulk and nutrients without spiking blood sugar.
Tofu – Provides a high-quality protein source that helps balance the meal without adding excess carbohydrates.

🍽️ Best Paired With (Non Veg)

Grilled chicken – Lean protein helps moderate blood sugar levels and enhances satiety.
Salmon – Rich in omega-3 fatty acids, which can improve insulin sensitivity and reduce inflammation.
Eggs – Provide high-quality protein and fats, which help to slow digestion and stabilize blood sugar levels.

🥄 Smart Substitutes

Almond flour – Lower in carbs and higher in fat, which can help maintain a stable blood sugar level.
Flaxseed meal – High in omega-3 fatty acids and fiber, aiding in blood sugar control and providing anti-inflammatory benefits.
Chia flour – Rich in fiber and protein, helps in slow digestion and stabilizing blood sugar spikes.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as coconut flour is low in carbohydrates and high in fiber.
30–60 min: Slight increase may occur depending on the overall meal composition, but generally stable due to high fiber content.
2–3 hr: Blood sugar levels should remain relatively stable, with no significant spikes, thanks to the low digestible carb content and high fiber.

“Many in the low-carb community find that using coconut flour in baking provides a satisfying alternative to traditional flours, helping to manage cravings without causing significant blood sugar spikes.”
— BCDF community member

🧠 Lowering Impact Tip

Combine with fiber-rich and protein-rich ingredients to slow digestion and reduce blood sugar spikes.

🤔 FAQs about Coconut flour

Can coconut flour replace wheat flour in all recipes?

Coconut flour cannot directly replace wheat flour due to its high absorbency. Generally, you need less coconut flour and more liquid. It's best used in recipes specifically designed for it.

Is coconut flour suitable for all types of diabetes?

Yes, coconut flour is suitable for people with all types of diabetes as it is low in carbohydrates and high in fiber, aiding in blood sugar control.

How does coconut flour affect digestion?

Coconut flour is high in fiber, which can aid digestion but may cause bloating or discomfort if not used to high-fiber diets. It's advisable to increase intake gradually.

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