Unsweetened coconut milk is a superfood milk substitute that I often use at home. Almond milk or oat milk are fine in some recipes, but coconut milk adds a rich creaminess. Also, commercially available forms tend to have fewer ingredients. Coconut milk’s creamy texture makes it an excellent alternative to milk products such as half-and-half cream and whipped cream.
What is coconut milk?
Coconut milk is made by blending fresh coconut pulp (or “meat”) from mature coconuts with water. (The brown hairy thing you find at the grocery store). The mixture is then passed through a filter to extract the milk. The resulting liquid is thick and creamy with a natural coconut flavor.
There are a lot of coconut products on the market these days. In addition to coconut milk, it also contains coconut cream, coconut oil, coconut water, coconut flour, coconut sugar, and even coconut aminos.
Although they are all derived from coconut, they differ in processing, taste, uses, nutrients, and health benefits.
health benefits of coconut milk
So, what effect does coconut milk have on the body? Coconut milk is rich in healthy fats, minerals, and other nutrients. It’s low in carbohydrates, making it a great alternative to milk if you’re on a low-carb or ketogenic diet.
The main minerals found in coconut milk are magnesium, iron, phosphorus, potassium, and zinc. Coconut milk contains a moderate amount of magnesium and about 3-4 mg of iron.
Phosphorus is essential for bone health and energy production. Coconut milk provides about 60mg per cup. It also provides potassium, an important electrolyte mineral for maintaining blood pressure balance. One cup of coconut milk contains about 600 mg of potassium, which is about the same amount as a banana.
Coconut milk is not a good source of calcium, vitamin A, and vitamin D. That’s why some commercial brands fortify their coconut milk with these nutrients. Therefore, these ingredients may be listed on the nutritional information label of coconut milk in paper cartons.
May reduce inflammation
The fatty acids found in coconut milk may help reduce inflammation. Lauric acid is a medium chain triglyceride (MCT) found in coconut milk and is also an antioxidant. Scientists believe that lauric acid is involved in reducing inflammatory chemicals in the body.
Coconut milk also contains trace amounts of antioxidant nutrients such as vitamin C, vitamin E, and selenium. Although these antioxidants are present in small amounts, they can have powerful anti-inflammatory effects.
We know that chronic inflammation is behind most health conditions. For example, it plays an important role in heart disease, arthritis, and autoimmune diseases. Eating an anti-inflammatory diet that includes coconut products may help.
immune support
Coconut milk supports the immune system and may help fight infections. Lauric acid contained in coconut milk has antibacterial properties. Lauric acid is converted to monolaurin, which fights harmful pathogens such as bacteria, viruses, and fungi.
Lauric acid is a fatty acid, so coconut oil contains even more of it.
brain health
The MCTs found in coconut milk provide a quick source of energy for the brain, which normally uses glucose as fuel. MCTs provide an alternative energy source when carbohydrates are lacking. The brain processes ketones very well, and some people find that their cognitive function and concentration improve. World-renowned neurologist Dr. Dale Bredesen uses MCTs to support Alzheimer’s patients.
digestive support
Coconut milk contains dietary fiber, which promotes digestion and prevents constipation. It may also promote gut health by promoting the growth of beneficial bacteria in the gastrointestinal tract. The fat found in coconut milk is easier to digest for some people, especially those with lactose intolerance, as it is a dairy-free alternative.
What about cholesterol and heart health?
Most of the fat in coconut milk is saturated fat. The mainstream idea is that saturated fat increases LDL “bad” cholesterol levels. I’m not too concerned about saturated fat, and I don’t think saturated fat as part of a whole food diet leads to unhealthy high cholesterol.
There are other problems behind cardiovascular disease, such as inflammation and elevated blood sugar levels. Coconut milk also contains a specific type of saturated fat called lauric acid.
Lauric acid is thought to raise both LDL and HDL, or “good” cholesterol. Increases in HDL may help balance the potential rise in LDL. In fact, there is no good or bad cholesterol. It’s just cholesterol, and when it gets too low, it’s made in the liver.
Does coconut milk make you fat?
Coconut milk is relatively high in calories, especially the full-fat version. One cup of canned coconut milk contains about 400 to 450 calories. However, the type of fat found in coconut milk is mostly medium-chain triglycerides (MCTs).
Scientific studies have shown that MCTs are less likely to be stored as fat. In fact, it may promote weight loss by suppressing appetite and promoting fat burning.
However, if weight is a concern, use a small amount. You can also add a few tablespoons to your coffee or smoothie for flavor and creaminess. That way, you can enjoy the creamy texture without adding a lot of calories.
You may have noticed that there is light coconut milk on the shelf next to the full-fat version. However, it is low in calories because it is diluted with water to make it low in fat. If you want to cut down on calories, add water to regular coconut milk.
Another important thing is to look for unsweetened coconut milk. Many coconut milk brands have added sugar, which increases the likelihood of promoting weight gain. Combining sweeteners and fats can help you gain weight quickly.
Easy ways to add coconut milk to your meals
There are many easy and delicious ways to incorporate coconut milk into your diet. Here are some ideas and some of my favorites.
beverage
soup
curry
dessert
Here are 10 other ways I use coconut milk. With so many coconut milk recipes out there, you might wonder if it’s possible to overdo it.
Is it safe to drink coconut milk every day?
Excess consumption of coconut milk can also lead to unwanted weight gain. Consuming large amounts of coconut milk, especially with other high-fat foods, can lead to obesity over time.
According to the FDA, coconut is considered a “tree nut.” Therefore, people with tree nut allergies (cashews, walnuts, almonds) may want to be careful about consuming coconut milk.
Although coconut is technically a fruit, some people with tree nut allergies also react to coconut. It may be due to cross-reactivity, which makes the immune system very sensitive. However, cross-contamination at the processing facility may be the cause. In any case, it’s better to be careful.
If your intestinal function deteriorates, you are also more likely to develop a coconut allergy. But that’s true of food in general.
coconut milk conclusion
Coconut milk is one of my go-to non-dairy milks. Given its versatility, I think it’s best to buy it in full-fat form. For dessert toppings, drain the water and whip it like fresh cream. If you want a more diluted version, add more water and blend smoothly. Coconut milk is packed with nutrients and is a must-have item in your pantry at all times.
Do you use coconut milk in your house? What is your favorite way to use it? Share below!
