NEWS

Coconut Milk: Health Benefits and Uses

Coconut milk has recently become very popular. It's a tasty alternative to cow's milk that may also provide a number of health benefits. This article takes a detailed look at coconut milk.

What Is Coconut Milk?

Coconut milk comes from the white flesh of mature brown coconuts, which are the fruit of the coconut tree.

The milk has a thick consistency and a rich, creamy texture.

Thai and other Southeast Asian cuisines commonly include this milk.

Thecoconut milk does not occur naturally. Instead, solid coconut flesh is mixed with water to make coconut milk, which is about 50% water.

By contrast, coconut water is about 94% water. It contains much less fat and far fewer nutrients than coconut milk.

SUMMARY Coconut milk comes from the flesh of mature brown coconuts. It is used in many traditional cuisines around the world.

How Is It Made?

Coconut milk is classified as either thick or thin based on consistency and how much it's processed.

Coconut milk is made by grating flesh from a brown coconut, soaking it in water and then straining it to produce a milk-like consistency.

Nutrition Content

Coconut milk is a high-calorie food.

About 93% of its calories come from fat, including saturated fats known as medium-chain triglycerides (MCTs).

The milk is also a good source of several vitamins and minerals. One cup (240 grams) contains (1):

Calories: 552

Fat: 57 grams

Protein: 5 grams

Carbs: 13 grams

Fiber: 5 grams

Vitamin C: 11% of the RDI

Folate: 10% of the RDI

Iron: 22% of the RDI

Magnesium: 22% of the RDI

Potassium: 18% of the RDI

Copper: 32% of the RDI

Manganese: 110% of the RDI

Selenium: 21% of the RDI

SUMMARY Coconut milk is high in calories and saturated fat. It also contains many other nutrients.

Effects on Weight and Metabolism

There's some evidence that the MCT fats in coconut milk may benefit weight loss, body composition and metabolism.

Lauric acid makes up about 50% of coconut oil. It can be classified as both a long-chain fatty acid or a medium-chain, as its chain length and metabolic effects are intermediate between the two (3Trusted Source).

Coconut oil also contains 12% true mediumchain fatty acidscapric acid and caprylic acid.

Effects on Cholesterol and Heart Health

Very little research examines coconut milk specifically, but one study suggests that it may benefit people with normal or high cholesterol levels.

An eight-week study in 60 men found that coconut milk porridge lowered “bad” LDL cholesterol more than soy milk porridge. Coconut milk porridge also raised “good” HDL cholesterol by 18%, compared to only 3% for soy.

Other Potential Health Benefits

Coconut milk may also:

Animal and testtube studies suggest that coconut milk may reduce inflammation, decrease ulcer size and fight viruses and bacteria that cause infections -though some studies did not solely examine coconut milk.

Potential Side Effects

Coconut milk is likely safe for most people who are not allergic to coconuts. It is best to choose BPA-free cans.

How to Use It

Although coconut milk is nutritious, it's also high in calories. Keep this in mind when adding it to foods or using it in recipes.

Ideas for Adding It to Your Diet

Include a couple of tablespoons (30–60 ml) in your coffee.

Add half a cup (120 ml) to a smoothie or protein shake.

Pour a small amount over berries or sliced papaya.

Add a few tablespoons (30–60 ml) to oatmeal or other cooked cereal.

SUMMARY Coconut milk can be used in a variety of recipes. It’s generally best to choose coconut milk in cartons or make your own at home.