Carob flour
Category: Legumes & Legume Products
Nutrition Highlights
Serving Size
Calories
229
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 366 (100%) |
| Protein | 19 (8.3%) |
| Fat | 6.0 (2.6%) |
| Total | 229 (100%) |
Serving: 1 cup [103g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 92 (88.9%) |
| Protein | 4.8 (4.6%) |
| Water | 3.7 (3.6%) |
| Ash | 2.3 (2.3%) |
| Fat | 0.7 (0.7%) |
| Total | 103 (100%) |
Serving: 1 cup [103g]
Benefits
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High in fiber and helps promote regularity and digestive health
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Rich in antioxidants that help protect cells from damage
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Contains calcium, magnesium and potassium which are important minerals for bone and heart health
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Low in fat and calories making it a healthier alternative to chocolate
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Sweet taste without the caffeine content of chocolate making it suitable for children
Risks
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Carob flour is high in calories and can contribute to weight gain if consumed in large quantities. 100 grams of carob flour contains around 350 calories
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It is high in natural sugars like sucrose and fructose. Consuming too much can spike blood sugar levels and insulin response in diabetics or pre-diabetics
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It is low in protein and many essential amino acids. Relying on carob flour as a primary source of protein or amino acids can lead to nutritional deficiencies
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It is high in oxalates which can inhibit absorption of certain minerals like calcium, magnesium and iron. This may negatively impact bone health and anemia risk
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It contains no vitamin C, vitamin D, vitamin B12 or healthy fats. Consuming carob flour in isolation without other foods risks developing deficiencies in these important nutrients
Additional Information
Carob flour, derived from the pods of the carob tree (Ceratonia siliqua), is a versatile and nutritious alternative to traditional flours. With its unique flavor and impressive nutritional profile, carob flour offers several benefits while also presenting a few considerations to keep in mind.
One of the primary attributes of carob flour is its rich content of dietary fiber. High in both soluble and insoluble fiber, carob flour can support digestive health by promoting regular bowel movements, preventing constipation, and aiding in overall gut function. The fiber in carob flour also helps to regulate blood sugar levels, promoting a steady release of glucose into the bloodstream and preventing sudden spikes or crashes.
Furthermore, carob flour is naturally low in fat, making it an excellent choice for individuals looking to reduce their overall fat intake. This can be particularly beneficial for those aiming to maintain a healthy weight or manage conditions such as high cholesterol or cardiovascular diseases.
Another notable attribute of carob flour is its naturally occurring antioxidants. Antioxidants play a crucial role in neutralizing harmful free radicals in the body, reducing oxidative stress, and protecting against chronic diseases such as cancer, heart disease, and inflammation. Carob flour contains polyphenols, including gallic acid and flavonoids, which contribute to its antioxidant properties.
Carob flour is also a good source of essential minerals, including calcium, magnesium, and potassium. Calcium is essential for maintaining strong bones and teeth, while magnesium supports various bodily functions such as nerve and muscle function, blood pressure regulation, and energy metabolism. Potassium, on the other hand, helps maintain fluid balance, supports proper heart function, and aids in muscle contractions.
While carob flour offers numerous nutritional benefits, it is important to consider potential risks or considerations associated with its consumption. Firstly, carob flour is relatively high in carbohydrates, so individuals following a low-carbohydrate or ketogenic diet may need to moderate their intake accordingly. Additionally, carob flour does contain naturally occurring sugars, albeit in smaller amounts compared to other sweeteners. Therefore, individuals with diabetes or those closely monitoring their blood sugar levels should be mindful of their overall carbohydrate and sugar intake.
Furthermore, it is worth noting that carob flour may not be suitable for individuals with specific allergies or sensitivities. Although rare, some individuals may experience allergic reactions to carob, similar to other legumes. Additionally, carob contains tannins, which can interfere with mineral absorption in some individuals. If you have a history of mineral deficiencies or absorption issues, it is advisable to consult with a healthcare professional before incorporating carob flour into your diet.
In summary, carob flour offers several nutritional benefits, including high fiber content, low fat content, antioxidant properties, and essential mineral content. It can be a valuable addition to a well-balanced diet, supporting digestive health, weight management, and overall well-being. However, individuals with specific dietary restrictions, allergies, or mineral absorption concerns should exercise caution and seek professional advice when considering the inclusion of carob flour in their diet.