Coconut culinary flour (fine ground high fat)

  • Flour Hight Fat Better Taste Lower Carbs GI
  • Copra Leaf Texture GI
  • Pineapple Upside Down Cake (Coconut Dietary Fibre) GI
  • Copra Texture GI
  • Flour Hight Fat Better Taste Lower Carbs GI
  • Copra Leaf Texture GI
  • Pineapple Upside Down Cake (Coconut Dietary Fibre) GI
  • Copra Texture GI

Coconut culinary flour (fine ground high fat)

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Coconut Culinary Flour is the result of work we have done around the concept of a high fat 'coconut flour'. The aim has been to produce a 'flour' that could be used in cooking and baking that retained the health benefits of the coconut fat medium-chain fatty acids (MCFAs). Plus we having been looking to provide our coconut gourmets with additional culinary options.

It has taken a degree of experimentation but we can now offer you a high fat coconut flour that we have called Coconut Culinary Flour (fine ground/high fat). The medium-chain fatty acid (MCFA) content of this flour is 65%.

Our Coconut Culinary Flour is milled coconut meat with a low moisture content (3%) that has been ground to a fine enough consistency to be suitable in a range of cooking and baking applications.

The secret in baking with Coconut Culinary Flour is that the milled flour particles are fine enough to trap air, other cooking ingredients and moisture which has the effect of giving a light, moist texture to food cooked with Coconut Culinary Flour.

Additionally with the high fat content the flour behaves differently to standard coconut flour.

The flour has been tested on a number of recipes. Our chocolate brownies have been consumer tested at a number of markets and the reaction when people are told they are made of coconut flour, coconut oil and coconut sugar is one of disbelief with some people. You can check out some of the recipes in the Recipe section.

Normal coconut flour is generally the de-fatted by-product of virgin coconut oil extraction. Coconut Culinary Flour has been specifically milled from mature coconut flesh using processes that retain much of the MCFAs and the nutritional profile.

Like ordinary coconut flour, Coconut Culinary Flour is low in digestible carbohydrate and gluten free. It has the added advantage of being high in MCFAs, amino acids and essential minerals.

Coconut Culinary Flour has a unique nutritional profile. 100 grams of the Coconut Culinary Flour (Fine Ground High Fat) contains:

  • Only 24.6 grams of carbohydrate
  • Of the 24.6 grams 12.72 grams (51%) is dietary (insoluble fibre)
  • The digestible carbohydrate is only 11.8 grams or 12% of the total flour

 There are a range of advantages in using Coconut Culinary Flour in your cooking:

  • It is easy to work and most recipes require only minimal hand beating
  • It is hypoallergenic and gluten free
  • It is a convenient and delicious way of adding the benefits of MCFAs into your diet, particularly for treats to take to work or for the children at school
  • It is magic for diet and appetite control. The healthy MCFAs give that full feeling
  • It lends itself to making a range of tasty MCFA Bombs that add variety to the Eat Fat, Lose Fat diet
  • The high percentage of dietary fibre means that Coconut Culinary Flour actively supports your gut health and immune system. This is an excellent source of food for our gut flora
  • It is relatively high in protein, and
  • Can be made into some absolutely delicious treats that will work to support a healthy weight balance

This product is exclusive to Natural Abundance and we will provide a money back guarantee if you are not completely satisfied.

Generally coconut flour is a byproduct of the manufacture of coconut milk or coconut oil and it's primary value is the fact that it is gluten free and extremely high in dietary fibre. Coconut Culinary Flour (fine ground high fat) combines the benefits of the dietary fibre with an expanded nutritional profile:

Dietary fibre

Insoluble Fibre
Dietary fibre is the part of the coconut that does not break down in our stomach but passes through our system undigested. All dietary fibres are either soluble or insoluble.

Coconut Culinary Four (fine ground high fat) contains approximately 35 grams of fibre per 100 grams. Of that fibre around 93% (or 32.5 grams) is insoluble and 7% (or 2.5 grams) is soluble.

Insoluble fibre is a gut-healthy fibre due to the laxative effect it produces. It adds bulk to the diet and helps prevent constipation. The fibres do not dissolve in water so they pass through the gastrointestinal tract intact.

They have the effect of facilitating the passage of food and waste through the gut.

Soluble Fibre
Soluble fibre dissolves in water and attracts water and forms a gel, which has the action of slowing down digestion. Soluble fibre delays the emptying of the stomach and makes you feel full and thus has the ability to help in weight control.

The slower stomach emptying also has an effect on blood sugar levels and a positive effect on insulin sensitivity. Soluble fibre can also lower LDL (or the bad) cholesterol by interfering with the absorption of dietary cholesterol.

Medium-chain fatty acids (MCFA's)

High MCFA Content
Consuming Coconut Culinary Flour means that you are adding healthy coconut fat and MCFA's into your diet.

The MCFA's in coconut culinary flour provide a range of health benefits, that includes:

  • Quick metabolisation. MCFA's are metabolised quickly and calories are burned more quickly which has a range of health advantages including weight loss
  • Antibacterial, antimicrobial and antiprotozoal qualities that strengthen and sustain your immune system
  • Contributing directly to the level of 'good' bacteria in your gut as well as supporting the survival of other 'friendly' bacteria and overpowering and killing 'unfriendly' gut bacteria
  • Providing the body with the free electrons it uses to kill invaders
  • Facilitating the movement of oxygen throughout the cells of your body
  • Aiding in the development and regeneration of cells
  • Keeping your skin young and healthy, and
  • Stimulating the thyroid gland

30 grams (1 tablespoon) of Coconut Culinary Flour contains 17.9 grams of MCFA's

Lauric acid

Rich Source of Lauric Acid
Coconut Culinary Flour is a rich source of lauric acid. One tablespoon or 30 grams of flour provides 9.6 grams of lauric acid.

Lauric acid coverts to monolaurin in the body. Monoglycerides like monolaurin are 'active' fats. The 'activity' of monolaurin is expressed in its antiviral, antimicrobial and antifungal powers.


  • Acts by disrupting the lipid membranes in organisms like fungus, bacteria and viruses which leads to their destruction
  • Effectively treats a number of conditions that can be impossible to treat otherwise, including hepatitis C, HIV, Avian Bird Flu, measles and herpes, and
  • It is one of the MCFA's responsible for increasing the rate of metabolism due to the influence it has on the functioning of the thyroid

Coconut oil is the richest source of lauric acid on the planet. The body cannot produce lauric acid, other than it is produced in breast milk by lactating mothers, so must be obtained from a food source.


Mineral Rich
Coconut culinary flour is rich in a range of essential minerals including:

The New Zealand diet, due to a deficiency in the soil, tends to be lacking given selenium generally comes from plants.

Selenium is an essential trace element that is important for health due to its ability to:

  • Support the proper functioning of the thyroid
  • Protect the body from free radicals and oxidative stress which it does through the activation of the enzyme Glutathione, and
  • Its ability to generally strengthen the immune system

Magnesium is another essential mineral that regulates a range of metabolic reactions. It is used by the body in:

  • The production of energy. Without magnesium, adenosine triphosphate (ADT) which is a central molecule in the body’s production of energy, does not work to optimum potential. ADT exists as a compound inside the mitochondria (the energy plants inside all cells) as a compound with magnesium
  • Protein synthesis. Without magnesium a number of enzymes involved in synthesis of carbohydrates and lipids (fat) would not be able to carry out their roles
  • Transporting ions across cell membranes, particularly potassium and calcium, and
  • Chromosome, cell and bone structure

Common signs of magnesium deficiency include:

  • Lacking in energy, a general feeling of weakness and being easily fatigued
  • Irritability, confusion and nervousness
  • Poor digestion
  • Trouble sleeping
  • Cramps, muscle tightness and spasms
  • A weakening of the bones, and
  • Hormonal imbalances including PMS

The 65% fat content of Coconut Culinary Flour (Fine Ground High Fat) means that a significant number of the benefits that flow from the consumption of raw virigin coconut oil will apply with additional benefits of the high insoluble fibre content.

Daily health & wellbeing

Keeping out the Cold
The medium-chain fatty acids (MCFA's) in Coconut Culinary Flour have a thermogenic effect; meaning your body temperature is raised. This has an impact on your body's ability to burn fat and one of the flow-on effects is that you are better able to handle the colder winter weather.

The temperature at which you begin to feel cold is noticably lower.

Weight management

Decrease Body Fat and Hunger
Coconut Culinary Flour is rich medium-chain fatty acids (MCFA's) which have a range of studies link with decreases in body mass and hunger. The majority of animal studies have shown that after a number of months of consuming MCFA's the animals in the study lose weight.

Similarly farmers in the US attempted to take advantage of low crude coconut oil prices in the 1940's and 50's to fattern their cattle but the reverse happened and the animals lost weight.

Substituting MCFA's for other fats that may be in your diet (particularly the hidden polyunsaturated fats that are in virtually all commercially produced cakes and breads) will result in weight loss.

Coconut Culinary Flour (65% fat)
This high fat coconut culinary flour is not a straight swap for traditional coconut flour and will not work in all recipes.

The courser grains and higher fat means that it has different cooking charactteristics. Because it is a new product the full range of uses has not been explored but a couple of general principles hold:

  • It works best with sweet rather than savoury
  • Best used where you are looking for the final result to be rich and moist, rather than dry and fine, and
  • It lends itself to a variety of raw dishes

Some examples where the high fat version of coconut culinary flour works well includes:


Moist, Rich Cakes
Flavoursome, moist, rich cakes is a standout. We have cooked Banana Cake and Carrot Cake with this flour and they are a couple of the best cakes of that type I have ever tasted.

The reaction when people have tasted the cakes, which is now over 100 people, has always been positive. A typical reaction is that we should be selling the cakes to restaurants rather than the flour.

Along with taste there are a couple of considerations to take into account when using the culinary flour to bake cakes. Generally for a cake baked in a single loaf tray you will put in 1 1/2 to 2 cups of flour. This equates to:

  • 135 grams of flour of which 88 grams is medium-chain fatty acids (MCFA's) leaving 47 grams of fibre of which only 21 grams is digestible fibre. Put another way, a single loaf tray makes about 13 generous slices of cake which contain 1.6 grams of digestible fibre per serve
  • 26 grams of insoluble and soluble fibre which supports digestion and gut health, and
  • It is gluten free

The recipes for the Banana Cake and Carrot Cake are in the recipe section.


Chocolate Brownies
We made one batch of chocolate brownies that was the best chocolate brownie I have ever tasted.

Typically of the cakes made with the high fat coconut culinary flour, and this was no exception, are very filling and satisfying. You are not tempted to continually pick.

There is a recipe for Chocolate Brownies in the Recipe section.

Raw vegan cooking

Raw Dairy Free Cheesecake
W have used the coconut culinary flour (high fat) in a number of raw dairy free cheesecakes, as part of the base, and the results have been outstanding.

It combines well with crushed nuts and fruit to form the base layer for a number of deserts and cakes. It enhances the texture and flavour.

The recipe for the Dairy Free Cheesecake is in the Recipe section.

Gravey thickener

Cornflour Alternative
Coconut culinary flour is a great alternative to traditional gravy thickeners. It provides a better taste than using thickeners like corn starch and tends to accentuate the other flavours rather than overpower them.

It is quite hydroscopic (absorbs large amounts of water) so you need to be careful about how much you use. It adds a delicious sweetness that complements many meat and vegetable dishes.

Muesli bars

Muesli Bars
The high fat coconut culinary flour works amazingly well in muesli bars. It helps provide a perfect texture and is a much better option than any traditional flour.

It also allows you to 'bulk' out the bars with a healthy filler which not only makes them cheaper but also helps with creating the feeling of fullness.

Making the muesli bars also demonstrated the fact that the flour is incredibly easy to work with. You virtually cannot much up a recipe.

The recipe for the Muesli Bars is in the Recipe section.

Eat fat lose fat

Eat Fat Lose Fat Bombs
Part of the Eat Fat, Lose Fat diet is having a tablespoon of raw virgin coconut oil twenty minutes before each meal. Which has the effect of providing a sense of fullness which leads to a limiting of what is eaten at the meal.

The high fat flour is great for making little Eat Fat Lose Fat Bombs that can replace a tablespoon of coconut oil and add a bit of variety. Or simply to be eaten as a healthy snack when the hunger urge arises.

Low glycemic index

Low Glycemic Index (GI)

Blood triglyceride levels

Plasma Triglycerides
Are part of your cholesterol profile. They are fatty molecules that can be found floating in the blood along with other fatty molecules such as cholesterol. Elevated levels of triglycerides in the blood are assicuated with atherosclerosis (blocked arteries), heart disease and other diseases.

A cumulative risk factor is the combination of eleveated tricglycerides and low HDL (the good cholesterol).

A study was carried out on 20 healthy men who were given either a 71 grams dose of medium-chain triglycerides (MCT's) which is a concentrated form of the medium-chain fatty acids (MCFA's) found in coconut oil or 71 grams of long-chain triglycerides (LCT's) in the form of canola oil.

The results were:

  • A 15% decrease in triglyceride levels in the group that consumed MCT's
  • A 47% increase in the level of triglycerides in the group that ingested canola oil

Elevated triglycerides are also indicative of insulin resistance and diabetes.

HDL cholesterol

HDL Cholesterol Levels
The medium-chain fatty acids (MCFA's) in coconut oil have the effect of increasing the levels of HDL (the good) cholesterol.

High-density lipoproteins act as cholesterol scavengers by collecting excess cholesterol in the blood and transporting it back to the liver where it is broken down. Experts like the Mayo Clinic advise of HDL levels, 'the higher the better'

There is also a close relationship between HDL and triglycerides and many of the risk factors (such as long-chain triglycerides) not only work to decrease the level of HDL but also increase the level of triglycerides in the blood.

This product is offered in non-standard weight amounts due to the unique physical characteristics of the flour.

This product has a unique volume to weight ratio. 650 grams of Coconut Culinary Flour (high fat) occupies the same volume area as 1 kg of normal coconut flour. Similarly the 1.25 kg comes in a foil pack designed for 2kg of flour.


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