Coconuts are the largest nuts in the world and are thought to have evolved in south Asia. Humans and other animals eat the very inner layer of the nut, called the endosperm, which includes coconut water and coconut meat. The meat can be eaten fresh, dried into flakes, or ground into flour. Coconut meat is extremely high in fiber, which is an important part of any healthy diet and is especially important for blood glucose control in diabetes.
Diabetes and Fiber
Everyone needs fiber to assist in digestion and keep the gastrointestinal tract healthy, but it also can help keep your blood sugar stable. Fiber slows down the release of glucose during digestion, so cells require less insulin to absorb that glucose. The American Diabetes Association recommends that people with diabetes consume 25 to 50 grams of fiber per day.
Coconut Fiber
Coconuts are considered a high-fiber food, although that fiber is found in the meat of the coconut, not the water. Coconut flour is a better source of fiber than the shredded raw coconut meat; coconut flour contains 5 grams of fiber per 2 tbsp., while raw, shredded coconut contains 1.3 grams of fiber in the same amount. A food is considered a good source of fiber if it contains 5 or more grams of fiber per serving.
Glycemic Index
The glycemic index ranks foods by their effects on blood glucose levels. Foods with a low glycemic index have a smaller impact on blood glucose and insulin levels than foods with a higher glycemic index. A study done by the Philippine Coconut Authority in 2003 concluded that cakes, cookies and pastries supplemented with coconut flour had a lower glycemic index than foods without added fiber.
Cooking With Coconut Fiber
Coconut fiber can be included in any healthy diet. A delicious and nutritious diabetic diet includes lean meats, legumes, fruits, vegetables, nuts, low-fat dairy, and of course, adequate fiber. Shredded coconut or coconut flour can be added to bran muffins, cookies and other pastries to slow down glucose absorption and lower the glycemic index of the food. Replace up to 20 percent of the flour in your favorite recipe with coconut flour for rich flavor and an extra fiber kick--just remember to add liquid equal to the flour you replaced, because coconut flour is more absorbent than grain flour.
Warning
Coconut is high in saturated fat and should be eaten in moderation, especially by people with cholesterol above 200 mg/dL. Coconut flour and shredded coconut should not be eaten every day; instead, include coconut as part of a balanced and varied diet, along with other high-fiber foods such as legumes and whole grains.
References
- "On Food and Cooking"; Harold McGee; 2004
- Nutrient Data Laboratory: 14 g Raw Shredded Coconut
- Bob's Red Mill: Coconut Flour
- "Innovative Food Science"; Dietary Fiber from Coconut Flour; T. Trinidad, A et. al. December 2006.
- American Diabetes Association: Diabetes Research Summary- Carbohydrate and Fiber Recommendations for People with Diabetes
