You should not confuse coconut milk with coconut water, which is found inside the green coconut kernel.
To make coconut milk, blend the coconut flesh and mix it with water, which is about half water.
Coconut water involves less fat and is lower in calories compared to coconut milk.
Here are the health benefits of coconut milk and its other uses.
In This Article
Nutrients in Coconut Milk
The milk of the coconut is very high in calories. 93% of calories come from fat, which contains saturated fats known as medium-chain triglycerides (MCTs).
Coconut milk is also a decent wellspring of several vitamins and minerals and has tons of health benefits. One glass of approximately 200 ml contains (1):
- Calories 500
- Protein 5 grams
- Fat 45 grams,
- Carbs, 13 grams,
- Fiber, 5 grams,
- Vitamin C 10% of the RDI
- Iron 20% of the RDI
- Folate 10% of the RDI
- Potassium 15% of the RDI
- Magnesium 20% of the RDI
- Copper, 30% of the RDI
- Manganese 110% of the RDI
- Selenium 18% of the RDI
Besides that, some people believe coconut milk has unique proteins that may have beneficial health effects. But we need more studies to validate these claims (2).
Most studies on the beneficial health effects of coconut milk have used MCT oil. Some people believe coconut products are unhealthy because of their high saturated fat content.
In fact, 87% of coconut fat is saturated fat, which makes it alarming for people with high levels of LDL cholesterol.
Coconut Milk Effects on Heart
Since coconut milk is high in saturated fat, you may wonder if it’s not a healthy idea. One study suggests that coconut milk may provide benefits to people with both bad and good cholesterol levels.
An eight-week study on 60 people discovered that coconut milk porridge brought down “bad” LDL cholesterol compared to soy milk porridge (3).
Most studies of coconut oil have discovered an improvement in triglyceride levels in humans.
However, it also increased HDL cholesterol. When compared to other fats, coconut fat reduces triglycerides.
Lauric acid, the primary fatty acid in coconut fat, may raise LDL cholesterol by decreasing the activity of the receptors, which is believed to clear LDL from the blood (11).
Coconut Milk Effects on Metabolism
Is coconut milk good for weight loss? Half of the coconut oil is lauric acid (12).
Lauric acid is referred to as both a long-chain and a medium-chain fatty acid. However, its metabolic effects and chain length are transitional between the two.
The MCTs in coconuts travel to your liver, where they are used in energy or ketone production, and they will not store fat inside the body (13).
However, MCTs in coconut milk are very low and will not affect metabolism. It may only give you the potential to burn extra calories during HIIT (high-intensity interval training).
Before consuming coconut milk, consult with a certified nutritionist and discuss the effects. This is because coconut milk may affect individuals differently.
Other Health Benefits of Coconut Milk
In one study, coconut milk reduced stomach ulcer size in rats by 54%, a result similar to the effect of an anti-ulcer drug (24).
Coconut milk contains vitamin C and vitamin E. It exfoliates dead skin cells and makes your skin brighter and smoother.
You can also make a natural cream from coconut milk. To reap the skin whitening benefits, apply a thin layer of coconut cream to your face before bed. Continue until you get the results (1).
Coconut Milk Side Effects
Unless you’re hypersensitive (allergic) to coconut, the milk is unlikely to have negative effects. Compared to tree nut and peanut allergies, coconut allergies are rare (28).
Experts agree that some people with digestive disorders and FODMAP intolerance should limit their consumption of coconut milk to 1/2 cup (100 ml) at a time.
Canned varieties contain bisphenol A (BPA), which can leach into and form linings in food.
Some studies on coconut oil have found that it improves triglyceride levels in humans. Although, in several studies, both HDL and LDL cholesterol levels increased in response to coconut fat, Lauric acid, found in coconut milk, has been shown to increase calorie expenditure during HIIT (high-intensity interval training). Consuming coconut has been shown in several trials to lower waist size. Other health benefits of coconut milk include reduced inflammation and edema in mice, as well as reduced levels of viruses and bacteria that cause disease. Coconut fat contains 87% saturated fat, which is worrying for people with high LDL cholesterol levels, which can lead to heart disease.Naeem Durrani
How to choose coconut milk?
Read the label. Take an item that contains just coconut and water, with no artificial flavors added.
Always go for BPA-free cans. purchase that uses BPA-free packaging.
How Do You Make Your Own Coconut Milk?
For the purest, healthiest coconut juice, make your own milk by shredding 2 cups of coconut and putting them in 4 cups of boiling water for 2 hours.
After 2 hours, put the shredded coconut and water in a high-speed blender for one minute and strain it through cheesecloth.
You can also make coconut flour from the waste material of coconut milk.
The waste material is baked at a very low temperature until it is dry.
Then the pulp is dried out and grounded into the powdery flour.
Coconut milk is a luscious and nutritious drink that you can readily make at home. It contains essential nutrients like manganese and copper.
Coconut milk may provide health benefits such as improved heart and brain function. Always speak to your doctor before adding coconut products to your diet.