Month: May 2018
While I’d give most pre-packaged gluten-free flour mixes a firm shake of the head for their empty carb content and (at times) filler ingredients, there’s one I’d recommend as a paleo/Primal and low-carb staple: coconut flour. The obvious benefit is that it’s gluten-free, but it also has a respectable dose of fat, protein and fiber as well as a pleasantly sweet taste. In this post, I’ll explore some of the nutritional benefits of coconut flour along with the many ways in which it can be used. Coconut Flour Benefits As far as flours go, coconut flour is relatively high in nutrients—a fact that sets it a cut above the rest. High Fiber Lab analyses show that coconut flour is 60% fiber; 56% insoluble and 4% soluble. That’s considerably more fiber than almost every other flour on the market, including the other major paleo contender, almond flour. Low Glycemic Value Unlike most of the grain-based flours on the market, all the indigestible fiber in coconut flour makes for a surprisingly low glycemic product. In fact, multiple studies show that adding coconut flour into traditionally high-glycemic products like macaroons, carrot cake, granola bars and multigrain loaf helped to significantly lower blood sugar spikes after eating. And whether you have diabetic tendencies or not, using a flour that doesn’t send your blood sugar levels through the roof is definitely a good thing. Cholesterol Friendly Effects Research shows that coconut flakes (made as part of coconut flour production) can significantly reduce LDL cholesterol and serum triglycerides in those with moderately high cholesterol levels. Low Phytic Acid While the research is a little thin regarding the phytic potential of coconut flour (and coconuts in general), preliminary trials indicate that it’s nothing to be concerned about—certainly not when compared to nut and grain flours. As a case in point, this study showed that coconut flour additions to baked goods didn’t impact mineral availability, which is the key concern when it comes to phytates. Lauric Acid Coconut flour contains a decent dose of lauric acid, a fatty acid often present in high saturated fat content foods. As a precursor to monolaurin, lauric acid can aid in the inhibition of pathogenic species in the body, ward off certain forms of acne, and support a healthy cardiovascular system. Healthy Fats While almond flour, the main contender for paleo flour dominion, has a lot more fat, most of it is pro-inflammatory omega-6 fatty acids. Cooking With Coconut Flour When it comes to baking or culinary creations in general, no one flour is the same. Most of us have spent most of our lives eating and working with wheat flour, which has drastically different qualities to, say, almond flour, which again is completely different to coconut flour. It’s best to adapt your expectations and approach when dealing with coconut flour for the first time. Know that the flour has its own unique features that require certain recipe adaptations. Coconut flour is more sponge-like than most other flours. Due to its high fiber content, … Continue reading “Coconut Flour: Benefits and Uses”
Coffee is a perpetual topic of interest, and for good reason: Almost everyone drinks it, almost everyone is passionate about it, and it’s packed with compounds that are pretty darn good for you. One aspect of coffee I’ve never explored, however, is how coffee brewing methods affect its health effects.
What’s healthier—filtered or unfiltered? Dark roast or light roast? Pre-ground or whole bean? French press or drip? Let’s get to it.
Research of the Week
Intermittent fasting lowers oxidative stress and improves insulin sensitivity even without weight loss in men.
Lower microbiome diversity, more arterial hardening.
Deadlifts, not statins.
Keto is anti-inflammatory and anti-oxidant, and this could help fight neurodegeneration.
It takes less time to make these donuts than it does to drive to your local donut shop, and you’re rewarded with a yummy treat made from simple, pure ingredients. Almond flour, eggs, butter and heavy cream, plus the sweetener of your choice, are the main (and pretty much only) ingredients in these Primal and keto cake donuts.
These keto donuts have a light, springy, cake-like texture. They can be eaten plain, or drizzled with dark chocolate for a really delicious treat. Admittedly, they don’t taste like the sticky-sweet glazed donut at your local donut shop. Expect these donuts to be lighter, less sweet and to not inflict any sort of sugar crash after the last bite.
It’s Friday, everyone! And that means another Primal Blueprint Real Life Story from a Mark’s Daily Apple reader. If you have your own success story and would like to share it with me and the Mark’s Daily Apple community please contact me here. I’ll continue to publish these each Friday as long as they keep coming in. Thank you for reading!
I’ve been wanting to share my success story for a while now, and finally decided to sit down and write one!
A little bit about my background, I grew up in Thailand as a child, and was a competitive swimmer since I was five years old. I was really talented and swimming was pretty much my life. I would go to competitions almost every weekend. I was quite small for my age, therefore my swim coaches and my parents would force me to eat. The “You are not leaving the table until you finish two full plates of rice” kinda thing. My diet since I was young consists of, a lot of rice and noodles, typical Asian diet. Every summer I would attend swimming camp, where most of the days are spent training and pretty much forcing me to eat. I honestly still hold a grudge on my parents about this, but they didn’t know any better.
Folks, I’m excited today. The Keto Reset Instant Pot Cookbook was just released this morning. It’s been a labor of love the same way The Keto Reset Diet book was. I literally threw myself into that project (with my own ongoing keto experiment), and this recipe collection was no different.
With help from co-authors and fellow chefs, Lindsay Taylor, PhD and Layla McGowan, I wanted to put together the perfect tool for keto eating. In short, a tool that would allow anyone to get all the benefits of a keto diet—with the least amount of time, strain and effort in the kitchen. (I’m all about that.) And now it’s here: 75 low-carb, hassle-free, and delicious recipes to get you started (or reinvigorated) in your keto journey.
To celebrate, I thought I’d serve up a sneak peek with two of my favorite recipes from the collection—along with a giveaway.