No Bake Coconut Balls Recipe (1g Net Carbs) (2024)

FAQs

How much coconut can you eat on keto? ›

6) Coconuts

Therefore, a cup of coconut has about five grams of net carbs. You can enjoy just half a cup to be even more keto-friendly. You can buy an entire coconut and scoop the meat out yourself or buy it dried or canned. Ensure no extra sugar has been added if you opt for the canned variety.

Coconut flour

Next to almond flour, it's one of the most popular and commonly used keto flours. A 2-tablespoon (15-gram) serving provides 9 grams of total carbs and 4 grams of net carbs ( 4 ). In most recipes, you need only a small amount of coconut flour.

Nutrition Facts

As you can see, almond flour is far higher in fat than coconut flour, making it superior for those following a Ketogenic Diet, or a Low Carb High Fat (LCHF) diet. Coconut flour is far higher in carbohydrates than almond flour.

Adding coconut flour to your diet can help you meet the recommended daily intake for these important nutrients. Additionally, because coconut flour is lower in carbohydrates and higher in protein than traditional wheat flour, it's a popular choice for those following low carb dietary patterns.

Unsweetened shredded coconut with only 2 net carbs per 1/4 cup! Dehydrated and ready to use in your favorite recipes! Unsweetened shredded coconut is rich in saturated fat!

Aim for two to three tablespoons per day, but consider the amount of other fats in your diet. For ketosis, fats must provide about 75 percent of daily calories. Try our app to track your nutrient intake. But since fats are very satiating, it's very hard to overeat them.

Canned Coconut Milk (1 cup) contains 6.4g total carbs, 6.4g net carbs, 48.2g fat, 4.6g protein, and 445 calories.

You can enjoy shredded unsweetened dried coconut in moderation as part of a balanced keto diet, and it can be a delicious addition to recipes like smoothies, baked goods, and snacks.

Almond flour is often considered the keto “all-purpose” flour. Generally, you can use almond flour at a 1:1 ratio with regular flour.

What is the best low calorie keto flour? ›

Almond flour has been a number one keto flour for a long time. This is for good reason! It creates a soft crumb with a good structure in cakes and cookies, plus almonds are nutrient rich and naturally gluten-free.

A good rule of thumb is 1/4 to 1/3 cup of coconut flour for 1 cup of regular flour. When flour absorbs water, the starches gelatinize, but when coconut flour absorbs liquid it becomes soggy, resulting in a heavier, denser baked good.

Bob's Red Mill Coconut Flour (2 tbsp) contains 8g total carbs, 3g net carbs, 2g fat, 2g protein, and 60 calories.

Coconut flour appears to have a low glycaemic index of 51 which means it should cause less of a spike in blood sugar levels than wheat flour, which has a glycaemic index of 69. This is because coconut flour is high in fat and fibre, which work to slow down the release of sugar in the bloodstream.

The most commonly used flour which is the lowest in carbs is coconut flour. Note: Psyllium has the lowest carbs, however, psyllium is generally not used to bake entire cakes or cookies, it's used in smaller quantities to add bulk, fiber, and elasticity.

Coconut oil is perfectly keto-friendly. Because it's pure fat, it can help you meet your increased fat needs without adding any carbs to your diet. Coconut oil also contains saturated fats, most of which are medium-chain triglycerides (MCTs), a type of fat that may boost fat burning ( 3 , 4 ).

Coconut milk is a popular dairy alternative that has gained significant attention within the realm of ketogenic diets. Derived from the flesh of mature coconuts, this creamy liquid is naturally low in carbohydrates and high in healthy fats, making it an ideal choice for those following a ketogenic lifestyle.

A 55-gram serving of coconut has 9 grams of carbohydrates. Its glycemic index, or GI, is 42. The glycemic index measures how much some foods and drinks raise your blood sugar when compared to pure glucose.