What is the paleo diet?
The paleo diet, also known as the paleolithic or caveman diet, is a nutritional plan based on the presumed ancient diet of wild plants and animals that our ancestors ate during the Paleolithic era. The paleo diet avoids processed foods, grains, legumes, dairy products, salt, refined sugar, and oils – foods that became common after the agricultural and industrial revolutions. Instead, the paleo diet focuses on lean meats, fish, eggs, vegetables, fruits, nuts, seeds, and healthful oils like olive oil. The goal is to eat real, unprocessed foods and mimic the way your hunter-gatherer ancestors ate.
What are the principles of the paleo diet?
The paleo diet is based on the following key principles:
– Eat whole, unprocessed foods – The paleo diet emphasizes eating beef, poultry, fish, eggs, vegetables, fruits, nuts, seeds, and healthy fats and oils. Anything processed, refined or from a package is avoided.
– Avoid grains and legumes – Grains like wheat, barley, rice, oats, and corn are avoided on paleo because humans didn’t start cultivating them until after the agricultural revolution. Legumes like beans, peanuts, peas, and lentils are also excluded.
– Avoid dairy – Dairy products like milk, cheese, yogurt, cream, and butter are omitted from the paleo diet as they were not consumed by our paleolithic ancestors.
– Avoid added sugar – Products with added sugars, which became common after the industrial revolution, are eliminated on paleo. The only sweeteners allowed are natural options like raw honey or pure maple syrup.
– Avoid vegetable and seed oils – Processed seed and vegetable oils like canola, sunflower, soybean, cottonseed, and corn oil did not exist in paleolithic times, so they are excluded from the paleo diet. The only fats allowed are olive oil, coconut oil, avocado oil, and animal fats like lard or tallow.
What foods can you eat on paleo?
Here is a list of the main foods allowed on the paleo diet:
Proteins
- Meat: Beef, lamb, pork, bison
- Poultry: Chicken, turkey, duck
- Fish: Salmon, tuna, sardines, mackerel, trout
- Eggs
Vegetables
- Leafy greens: Spinach, kale, lettuce, etc.
- Cruciferous vegetables: Broccoli, cauliflower, cabbage, brussels sprouts
- Root vegetables: Carrots, sweet potatoes, turnips, parsnips
- Onions and garlic
- Tomatoes, peppers, squash, zucchini
Fruits
- Berries: Blueberries, strawberries, raspberries
- Citrus fruits: Oranges, grapefruit, lemons
- Stone fruits: Peaches, plums, nectarines
- Tropical fruits: Bananas, mango, pineapple, papaya
- Pome fruits: Apples, pears
Nuts and Seeds
- Almonds, walnuts, macadamia nuts
- Pumpkin seeds, sunflower seeds
- Nut butters
Oils and Fats
- Olive oil, avocado oil, coconut oil
- Ghee, tallow, duck fat, bacon fat
- Olives, avocado
What is coconut flour?
Coconut flour is a gluten-free flour made from dried, ground coconut meat. After whole coconuts are harvested, the meat is extracted from the shell, then dried and ground into a very fine powder.
Coconut flour is high in fiber, protein and healthy fats. Just 2 tablespoons provides 5 grams of fiber and 3 grams of protein. It’s also low in digestible carbs and a good source of minerals like manganese, copper, iron and selenium.
Compared to other gluten-free flours, coconut flour absorbs a lot more liquid. So it can’t be swapped 1:1 for wheat flour in recipes. More liquid is required when using coconut flour.
Is coconut flour paleo?
Yes, coconut flour is considered paleo-friendly and can be included in a paleo diet. Here’s why:
It’s unprocessed
Coconut flour fits into the paleo diet’s emphasis on eating whole, unprocessed foods. It’s simply dried, ground coconut meat with no added ingredients.
It doesn’t contain grains or gluten
Coconut flour is naturally gluten-free and grain-free. Since paleo excludes all grains and gluten, coconut flour is an acceptable substitute for regular wheat flour.
Coconuts are considered a paleo food
Coconuts and coconut products were available in tropical regions during the Paleolithic era, so they can be enjoyed in moderation on a paleo diet. Other paleo-approved coconut products include coconut milk, coconut oil and coconut butter.
It provides nutrients
Coconut flour is rich in fiber, protein and manganese – all nutrients emphasized in the paleo diet. So coconut flour can boost the nutritional quality of paleo baked goods and other recipes.
Benefits of coconut flour on paleo
Adding coconut flour to your paleo recipes offers several benefits:
Increases fiber intake
With 5 grams of fiber per 2 tablespoons, coconut flour helps increase fiber intake on paleo. This promotes healthy digestion and regularity.
Provides protein
Coconut flour contains a moderate amount of plant-based protein to help meet protein needs on a paleo diet where grains and legumes are excluded.
Naturally gluten-free
Coconut flour offers a gluten-free alternative to regular wheat flour for paleo baking needs.
Low glycemic index
Despite being low in carbs, coconut flour has a very low glycemic index, meaning it won’t lead to spikes in blood sugar. This makes it suitable for those following a paleo diet for blood sugar regulation.
Versatile and absorbent
Coconut flour can be used to make pancakes, breads, muffins and more on paleo. Its high absorbency also gives baked goods a moist texture.
Tips for using coconut flour
When baking and cooking with coconut flour on paleo, keep these tips in mind:
Use more liquid
Coconut flour soaks up a lot of moisture. Use at least 4 eggs and 1 cup liquid per 1/4 cup coconut flour in recipes.
Start with small amounts
Coconut flour has a strong flavor. Start with 1-2 tablespoons coconut flour for every 1 cup almond flour or arrowroot starch.
Mix with other flours
For the best texture, use coconut flour alongside almond flour, tigernut flour or arrowroot starch in paleo recipes.
Don’t over-mix batters
Over-mixing batters with coconut flour can make them sticky. Gently fold wet and dry ingredients together.
Adjust cooking times
Recipes with coconut flour often require slightly longer bake times to fully cook through. Watch closely and add a few extra minutes if needed.
| Coconut flour | Measurement | Net carbs |
|---|---|---|
| 2 tablespoons | 14 grams | 4 grams |
| 1/4 cup | 30 grams | 9 grams |
| 1/2 cup | 60 grams | 18 grams |
Paleo coconut flour recipes
Here are some delicious paleo recipes that use coconut flour:
Coconut Flour Pancakes
Ingredients:
- 3 eggs
- 1/4 cup coconut flour
- 1 tsp baking powder
- 1 tbsp coconut oil, melted
- 1/4 cup unsweetened almond milk
- 1 tsp vanilla extract
Instructions:
- In a blender, combine all ingredients until smooth.
- Heat a skillet over medium heat and coat with coconut oil.
- Pour batter into skillet in circles to form pancakes.
- Cook 2-3 minutes per side until golden brown.
- Top with fresh fruit and enjoy!
Coconut Flour Bread
Ingredients:
- 6 eggs
- 1/4 cup coconut flour
- 1/4 cup almond flour
- 1 tbsp honey
- 1 tsp baking soda
- 1/4 cup coconut oil, melted
Instructions:
- Preheat oven to 350°F. Grease a loaf pan.
- In a blender, blend eggs until frothy. Add remaining ingredients and blend again.
- Pour batter into prepared pan and bake 35-40 minutes.
- Allow to cool before slicing. Store leftovers in the refrigerator.
Coconut Flour Cookies
Ingredients:
- 3 eggs
- 1/4 cup coconut flour
- 1/4 cup coconut oil, melted
- 1 tsp vanilla
- 1/4 cup sliced almonds
Instructions:
- Preheat oven to 325°F.
- Whisk eggs in a bowl, then stir in coconut flour, coconut oil and vanilla.
- Fold in sliced almonds.
- Scoop batter onto a parchment lined baking sheet in tablespoon rounds.
- Bake 12-15 minutes until lightly browned.
Potential downsides of coconut flour
While coconut flour fits into a paleo diet, there are some potential downsides to keep in mind:
- It’s high in calories and fat – Each 2 tablespoon serving of coconut flour contains 90 calories and 5 grams of fat. This is higher than other grain-free flours.
- May cause GI distress – The high fiber content can cause digestive upset in some people when eating large amounts.
- Has a strong flavor – Coconut flour has a noticeable coconut taste that may overpower some recipes.
- Expensive – Coconut flour tends to be pricier than other gluten-free flours like almond or tapioca flour.
- Requires more liquid – Significantly more eggs or liquid are needed in recipes to account for the absorbent texture.
Conclusion
Coconut flour can be included as part of a paleo diet. It fits within paleo guidelines since it’s completely unprocessed, grain-free, gluten-free and derived from coconuts.
Coconut flour offers benefits like boosting fiber intake, providing plant-based protein and containing nutrients like manganese. It can be used for baking paleo breads, muffins, pancakes and other grain-free treats.
However, coconut flour does come with some downsides to consider. It’s high in calories and fat for a flour, and the taste and absorbent quality may not work well in all recipes. Using coconut flour in moderation along with other paleo-friendly flours can help minimize any potential issues.
Overall, coconut flour can be a tasty addition to the paleo diet when used properly. It gives paleo followers a nutritious, gluten-free flour option for grain-free baking.