You should not confuse coconut milk with coconut water, which is inside green coconuts. However, they blend the coconut flesh with water to produce the milk, which is about half water. Where coconut water is about 95% of water. Coconut water involves less fat and is low in calories than the milk. However, you can also make coconut flour from the waste material. This material is baked at a low temperature until it is dry. Then the pulp is dried out and grounded into the powdery flour.
Nutrients in Coconut Milk
The milk of coconut is very high in calories, about 93% of its calories originate from fat, comprising saturated fats known as medium-chain triglycerides (MCTs). The milk is likewise a decent wellspring of several vitamins and minerals. One glass 200ml approximately contains:
- 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 professionals believe it has unique proteins that may provide benefits. But it requires more research.
Coconut Milk Effects on Heart
Since coconut milk is so high in saturated fat, people may think if it’s not a healthy idea. One study recommends that it may benefit people with both bad or good cholesterol levels.
An eight-week study on 60 people discovered that coconut milk porridge brought down “bad” LDL cholesterol more than soy milk porridge. Coconut milk porridge raised “good” HDL cholesterol by 18%, linked to only 3% for soy.
Most studies of coconut oil discovered the improvement of triglyceride levels in humans. Although in various studies LDL cholesterol levels increased in response to coconut fat, HDL cholesterol also increased. Triglycerides reduced compared to other fats.
Lauric acid, the primary fatty acid in coconut fat, may raise LDL cholesterol by dropping the activity of the receptors that clear LDL from the blood.
Coconut Milk Effects on Metabolism
Half of the coconut oil is Lauric acids. Therefore, they refer to it as both long-chain fatty acid and medium-chain fatty acids. However, its metabolic effects and chain length are transitional between the two.
Nevertheless, coconut oil still contains 12% as Capric acid and Caprylic acid. MCTs, go to your liver, where used as energy or ketone production. However, it will not store a fat inside the body. Research also recommends that MCTs may help reduce hunger compared with other fats.
MCTs can boost calorie burning during physical activity. A study shows that MCTs in coconut has no effect directly on weight loss. It only gives you the potential to burn more calories during HIIT (high-intensity interval exercises).
Two controlled studies in obese peoples and people with coronary disease show that eating coconut oil can reduce belly fat. However, there is no solid evidence that shows coconut reduces body weight. No studies have analyzed how the milk influences weight loss and digestion.
Other Health Benefits
Reduces inflammation: Animal studies discovered that coconut extracts may reduce inflammation and swelling in mice.
Decreases stomach ulcer size: In one study, coconut milk reduced stomach ulcer size in rats by 54% a result similar to the effect of an anti-ulcer drug.
Fights viruses and bacteria: Test-tube studies recommend that lauric acid in coconut oil may reduce the levels of viruses and bacteria that produce diseases.
Keep in mind that not all studies were on the effects of coconut.
Unless you’re hypersensitive (allergic) to coconuts, the milk is rare to have negative effects. Compared to tree nut and peanut allergies, coconut allergies are rare. However, some digestive disorder experts confirm that people who have a FODMAP intolerance limit coconut milk to 1/2 cup (100 ml) at a time. Many canned varieties also contain bisphenol A (BPA), a synthetic that can form linings into food. It links BPA to reproductive issues and cancer in animal and human studies.
How to Use Coconut milk?
As you can see, it is nutritious, but it is also high in calories. Remember, this is when including it to meals.
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.
Make Your Own Coconut Milk
For the purest, healthiest coconut extract, make your own milk by shredding 2 cups of coconut and put it in 4 cups of boiling water (not boiling) for 2 hours. Then blend it on high speed for one minute and strain through a cheesecloth.
Coconut milk is a luscious, and nutritious drink we can make it at home. It contains essential nutrients like manganese and copper. Including moderate amounts in your diet may boost your heart’s health and provide other benefits.
References+ 6 references
Harry Belafonte and the secret proteome of coconut milk. J Proteomics. 2012.
Lymphatic absorption of glucose and fatty acids as determined by direct measurement. J Pediatr Surg. 1999.
The Properties of Lauric Acid and Their Significance in Coconut Oil. J Am Oil Chem Soc 2015.– 6 references