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Coconut milk is a nutrient-dense beverage that is often substituted for cow’s milk. This article will give us a detailed look at coconut milk and its benefits.
1. What is coconut milk?
Coconut milk comes from the white flesh of a mature coconut. Milk has a thick consistency and rich creamy texture. Thai and Southeast Asian cuisines often include this milk. It is also common in Hawaii, India and some South American and Caribbean countries. Unlike coconut water, coconut milk has to undergo processing with condensed coconut meat mixed with water to make, so the water content is about 50%. In contrast, coconut water is about 94% water. It contains less fat and fewer nutrients than coconut milk.
2. How is coconut milk made?
Coconut milk is classified as thick or liquid based on its consistency and degree of processing. Condensed coconut milk is coconut meat that is finely ground and boiled or simmered in water. This mixture is then filtered through a cheesecloth to create a thick coconut milk. Thin coconut milk is after making condensed coconut milk, the grated coconut remaining in the thin cloth is simmered in water. The pressing process is then repeated to produce liquid milk.
In traditional dishes, thick coconut milk is used in desserts and sauces. Thin coconut milk is used in soups and liquid sauces. Most canned coconut milk contains a combination of condensed and liquid milk.
3. Is coconut milk good?
The answer is yes. Since coconut milk is a calorie-dense food, about 93% of its calories come from fat, including saturated fats known as medium-chain triglycerides (MCTs).
Coconut milk is also a good source of several vitamins and minerals. One cup (240 grams) of coconut milk contains:
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
Bronze: 32% of RDI
Manganese: 110% RDI
Selenium: 21% of the RDI
Additionally, some experts believe that coconut milk contains unique proteins that may offer health benefits.
4. Benefits of coconut milk
4.1 Does coconut milk have an impact on weight and metabolism?
There is some evidence that the MCT fats in coconut water may help with weight loss, boosting metabolism between body compositions. Unlike long-chain fats, MCTs travel from the digestive tract directly to the liver, where they are used to produce energy or ketones. They are less likely to be stored as fat.
In one small study, overweight men who consumed 20 grams of MCT oil at breakfast ate 272 fewer calories at lunch than those who consumed corn oil. Furthermore, MCTs can increase calorie expenditure and fat burning. However, the small amounts of MCTs found in coconut milk do not appear to have any significant effect on body weight or metabolism. A few controlled studies in obese people and people with heart disease found that eating coconut oil reduced waist circumference. But coconut oil has no effect on body weight.
4.2 Coconut milk has effects on cholesterol and heart health
Because coconut milk has a lot of saturated fat. One study found it may be beneficial for people with normal or high cholesterol levels. An 8-week study in 60 men found that coconut milk porridge lowers bad LDL cholesterol more than soy milk porridge. Coconut milk porridge also increased good HDL cholesterol by 18%, compared to just 3% for soy. Most of the studies on coconut oil also found improvements in “LDL” cholesterol, “good” HDL cholesterol, or triglycerides.
4.3 Other health benefits of drinking coconut milk
- Reduces Inflammation: Animal studies show that coconut extracts and coconut oil reduce inflammation and swelling in injured rats .
- Reduce gastric ulcer size: In one study, coconut milk reduced gastric ulcer size in rats by 54%.
- Fights viruses and bacteria: Test-tube studies show that lauric acid can reduce levels of viruses and bacteria that cause infections. This includes the bacteria that reside in your mouth. However, these studies are not all about the effects of coconut milk.
5. Risk of side effects
Allergy to coconuts is quite rare compared to allergies to tree nuts and peanuts, but it is entirely possible. Some digestive disorders experts recommend that people with FODMAP intolerance limit coconut milk to 1/2 cup (120ml) per serving. Many canned coconut milks contain bisphenol A (BPA). BPA has been linked to fertility problems and cancer. Therefore, you should be careful to buy from some brands that use BPA-free packaging if you choose to consume canned coconut milk.