Untouched Coconut milk It is an excellent milk substitute that I use frequently in my home. Almond milk and oat milk are good for certain recipes, but coconut milk adds a rich creaminess. It also has fewer ingredients in its commercial form. Because of its creamy content, coconut milk makes a good substitute for cow’s milk products like half-and-half and whipped cream.
What is coconut milk?
Coconut milk is made by mixing fresh coconut meat (or “meat”) with water. (The brown haired ones in the grocery store). Then the mixture is filtered to extract the milk. The resulting liquid is thick and creamy with a natural coconut flavor.
There are many coconut products these days. In addition to coconut milk, you’ll find coconut cream, coconut oil, coconut water, coconut flour, coconut sugar, and even coconut aminos.
While they are all made from coconut, they differ in their composition, taste, usage, ingredients and health benefits.
Health benefits of coconut milk
So what does coconut milk do for your body? Coconut milk is rich in healthy fats, minerals and other nutrients. It’s low in carbohydrates, so it’s a great dairy alternative if you’re on a low-carb or ketogenic diet.
The main minerals in coconut milk are magnesium, iron, phosphorus, potassium and zinc. Coconut milk provides moderate amounts of magnesium and 3-4 mg of iron.
Phosphorus is important for bone health and energy production. Coconut milk has 60 mg per cup. It also provides potassium, an electrolyte mineral that is important to maintain blood pressure balance. One cup of coconut milk contains 600 mg of potassium – about the same as a banana.
Coconut milk is not good source of calcium, Vitamin A or Vitamin D. Therefore, some brands fortify their coconut milk with these ingredients. That’s why you sometimes see them on the nutrition facts on the coconut milk that comes in the carton.
It can reduce inflammation.
The fatty acids in coconut milk help reduce inflammation. Lauric acid a medium chain triglyceride (MCT) in coconut milk which is also an antioxidant. Scientists have linked lauric acid to the reduction of inflammatory chemicals in the body.
Coconut milk contains many antioxidants such as vitamin C, vitamin E and selenium. When they occur in small amounts, these antioxidants can have strong anti-inflammatory effects.
We know that chronic inflammation is behind most health problems. It plays a key role in heart disease, arthritis and autoimmune diseases, for example. An anti-inflammatory diet that includes coconut products can help.
Immune support
Coconut milk can support the immune system and help fight infections. The lauric acid in coconut milk has antimicrobial properties. Lauric acid is converted to monolaurin, which fights harmful pathogens such as bacteria, viruses and fungi.
Since lauric acid is a fatty acid, there is more of it in coconut oil as well.
Mental health
The MCTs in coconut milk can provide a quick source of energy for the brain, which normally uses glucose for fuel. MCTs provide an alternative source of energy when carbohydrates are not available. The brain works better on ketones and some people notice better cognitive function and focus. World-renowned neurologist Dr. Dale Bredesen uses MCTs to help those Alzheimer’s disease.
Digestive support
Coconut milk contains dietary fiber that helps improve digestion and prevent constipation. It can also promote intestinal health by encouraging the growth of beneficial bacteria in the digestive system. The fats found in coconut milk are easier to digest for some people, especially those with lactose intolerance, as it is a dairy-free alternative.
What about cholesterol and heart health?
The fat content of coconut milk is mostly saturated fat. The main idea is that saturated fats increase LDL “bad” cholesterol levels. I’m not too worried about trans fats and I don’t believe they lead to unhealthy high cholesterol like a whole foods diet.
Other issues like inflammation and high blood sugar are behind. Cardiovascular disease. Coconut milk also contains a different type of fat called lauric acid.
Lauric acid is believed to raise both LDL and HDL or “good” cholesterol. An increase in HDL helps balance a possible increase in LDL. There really is no good or bad cholesterol. If it’s too low, your liver can only process cholesterol.
Is coconut milk fattening?
Coconut milk is relatively high in calories, especially full fat. 1 cup of canned coconut milk can contain 400-450 calories. However, the type of fat in coconut milk is mostly medium-chain triglycerides (MCTs).
In scientific studies, MCTs are less likely to be stored as fat. They can promote weight loss by suppressing appetite and increasing fat burning.
However, if you are concerned about weight, use only a small amount. A few spoonfuls in coffee or smoothies still provide flavor and fat. This way, you can enjoy the creamy texture without adding too many calories.
You may have noticed light coconut milk on the shelves 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 reduce calories, add more water to regular coconut milk.
Another important thing is to look for unsweetened coconut milk. Many coconut milk brands have added sugar, which makes it more likely to gain weight. Combining sweets with fat is a quick way to pack on the pounds.
Easy ways to add coconut milk to your diet
There are many easy and delicious ways to include coconut milk in your diet. Here are some ideas and some of my favorites:
Drinks
Soups
Curries
Sweet foods
Here they are. Ten other ways I like to use coconut milk. With all those coconut milk recipes out there, you might wonder if it’s possible to overdo it.
Is it safe to drink coconut milk every day?
Drinking too much coconut milk can lead to unnecessary weight gain. Consuming too much coconut milk, especially with other high-fat foods, can contribute to obesity over time.
According to the FDA, coconuts are considered “tree nuts.” Therefore, those with tree nut allergies (cashews, walnuts, or almonds) may want to be careful with coconut milk.
While coconut is technically a fruit, some people with tree nut allergies react to coconut. This may be due to a cross-reaction, as the immune system becomes hypersensitive. However, it may be due to cross contamination at the processing facilities. Either way, it’s a good idea to be careful.
A weakened gut increases a person’s risk of developing a coconut allergy. But that’s the case with foods in general.
Bottom line on coconut milk
Coconut milk is one of my favorite non-dairy milks. I find that buying it in full fat form is best for versatility. To fill desserts, I pour it out of the water and beat it like a heavy cream. If I need a more blended version, I just add more water and blend it smooth. The nutritional content of coconut milk makes it a no-brainer to always have in the pantry.
Do you use coconut milk in your home? What are your favorite ways to use it? Share with us below!
