Coconut milk has become famous, and it’s a flavorful alternative to dairy milk that may still apply for various health benefits. You should not confuse coconut milk with coconut water, which is inside green coconut kernel. You can blend the coconut flesh and mix it with water to produce the coconut milk, which is about half water. Coconut water involves less fat and is low in calories compared to the coconut milk.
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 coconut milk is likewise a decent wellspring of several vitamins and minerals and has tons of health benefits.
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 coconut milk has unique proteins that may provide health benefits. But we need more research to validate these claims.
Summary: Coconut milk is a nutritious drink with a lot of calories. About 93 percent of its calories come from fat, which comprises saturated fats known as medium-chain triglycerides (MCTs).
Coconut Milk Benefits
Most studies have used the MCT oil that shows coconut milk effects on the human body. There are some experts who argue that coconut products are unhealthy for your heart because of its 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. Some studies actually show that coconut fat might help you maintain both HDL and LDL cholesterol levels. However, we need more comprehensive studies to draw a concrete conclusion.
Coconut milk effects on heart
Since coconut milk is high in saturated fat, people may think if it’s not a healthy idea. One study recommends that coconut milk may provide benefits to 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 compared to the soy milk porridge.
Most studies of coconut oil discovered the improvement of triglyceride levels in humans. Although in various studies, both HDL and LDL cholesterol levels increased in response to coconut fat. Lauric acid, the primary fatty acid in coconut fat, may raise LDL cholesterol by dropping the activity of the receptors, which is believed to clear LDL from the blood.
Summary: According to one study, coconut milk can be beneficial to people with both good and bad cholesterol levels. If you have high LDL levels, consult with your doctor about adding coconut milk to your diet.
Coconut milk effects on metabolism
Is coconut milk good for weight loss? Half of the coconut oil is Lauric acids. Lauric acid is referred as both long-chain and medium-chain fatty acid. However, its metabolic effects and chain length are transitional between the two. The MCTs in coconut travel to your liver, used in energy or ketone production, and it will not store as fat inside the body. The MCTs in coconut milk may also provide appetite suppressing benefits when compared with other fats.
MCTs can boost calorie burning during physical activity. A study shows that MCTs in coconut have no effect on weight loss. It may only give you the potential to burn extra 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.
Summary: MCTs from coconut are transported to the liver and used in the processing of energy or ketone bodies. MCTs have been shown to have appetite suppressing effects and may increase calorie burning during physical activity. There is no conclusive proof that coconut will help you lose weight.
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
Reduces inflammation: Animal studies discovered 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.
Coconut milk benefits for skin: 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.
Summary: Coconut milk exfoliates dead skin cells and brightens and smoothes the skin. According to in vitro studies, the lauric acid in coconut oil can reduce the levels of viruses, bacteria, and information that cause diseases. It is also an excellent source of Vitamin C and E.
Coconut Milk Side Effects
Unless you’re hypersensitive (allergic) to coconut, the milk is rare to have negative effects. Compared to tree nut and peanut allergies, coconut allergies are rare. Experts confirm some digestive disorder in people who have a FODMAP intolerance should 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. BPA is linked to reproductive issues and cancer in animal and human studies.
Summary: Coconut milk is a delicious drink with many health benefits, but it is also high in calories. Coconut allergies are uncommon. Some people with FODMAP intolerance should limit their intake of coconut milk.
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 to 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 for 2 hours. After 2 hours, put the shredded coconut and water in a high-speed blender for one minute and strain it through a cheesecloth.
Coconut milk waste material
You can also make coconut flour from the coconut milk waste material. The waste material is baked at a very low temperature until it is dry. Then the pulp is dried out and grounded in the powdery flour.
Coconut milk is a luscious and nutritious drink, which we can make it readily 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.
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