Unsweetened coconut milk is a superfood milk substitute that I often use at home. Almond milk and oat milk are great for certain recipes, but coconut milk adds a rich creaminess. Additionally, commercial forms tend to have fewer ingredients. The creamy texture makes coconut milk a great substitute for milk products like half-and-half and whipped cream.
What is Coconut Milk?
Coconut milk is made by mixing the fresh coconut meat (or “meat”) of mature coconuts with water. (The brown furry ones at the grocery store). The mixture is then passed through a filter to extract the milk. The resulting liquid is thick, creamy and has a natural coconut flavor.
There are a lot of coconut products on the market these days. In addition to coconut milk, you can also find coconut cream, coconut oil, coconut water, coconut flour, coconut sugar, and even coconut aminos.
Although they are all derived from coconut, they have different processing, taste, uses, nutrients, 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. Its low carbohydrate content makes it an excellent milk alternative if you are 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 about 3 to 4 mg of iron.
Phosphorus is essential for bone health and energy production. Coconut milk provides about 60 mg per cup. It also provides potassium, an electrolyte mineral important for maintaining balanced blood pressure. One cup of coconut milk contains about 600 mg of potassium, which is almost the same amount as one banana.
Coconut milk is not a good source of calcium, vitamin A, or vitamin D. Therefore, some commercial brands fortify coconut milk with these nutrients. That’s why you sometimes see these ingredients on the nutrition facts label on boxed coconut milk.
May Reduce Inflammation
The fatty acids in coconut milk may help reduce inflammation. Lauric acid is a medium-chain triglyceride (MCT) found in coconut milk and is also an antioxidant. Scientists have linked lauric acid to a reduction in inflammatory chemicals in the body.
Coconut milk also contains trace amounts of antioxidant nutrients such as vitamin C, vitamin E, and selenium. Although these antioxidants occur in small amounts, they can have powerful anti-inflammatory effects.
We know that chronic inflammation is behind most health conditions. For example, it plays an important role in heart disease, arthritis, and autoimmune diseases. Eating an anti-inflammatory diet that includes coconut products may help.
immune support
Coconut milk may help support your immune system and fight infections. The lauric acid in coconut milk has antibacterial properties. Lauric acid is converted to monolaurin, which fights harmful pathogens such as bacteria, viruses, and mold.
Because lauric acid is a fatty acid, coconut oil has much more lauric acid.
brain health
MCTs in coconut milk can provide a quick source of energy for the brain, which normally uses glucose for fuel. When carbohydrates are not available, MCTs provide an alternative energy source. The brain utilizes ketones well, and some people find improvements in cognitive function and focus. World-renowned neurologist Dr. Dale Bredesen uses MCTs to support patients with Alzheimer’s disease.
Digestive Support
Coconut milk contains dietary fiber, which helps improve digestion and prevent constipation. It may also promote gut health by encouraging the growth of beneficial bacteria in the digestive tract. The fat in coconut milk is easier for some people to digest, especially those who are lactose intolerant, because it is a dairy-free alternative.
What about cholesterol and heart health?
Most of the fat content in coconut milk is saturated fat. The mainstream idea is that saturated fat increases levels of LDL “bad” cholesterol. I’m not that worried about saturated fat, and I don’t believe it causes unhealthy high cholesterol as part of a whole foods diet.
Other problems, such as inflammation and high blood sugar levels, are causes of cardiovascular disease. Coconut milk also contains a specific type of saturated fat called lauric acid.
Lauric acid is known to raise both LDL and HDL, or “good” cholesterol. An increase in HDL may help balance a potential increase in LDL. There is actually no good cholesterol and bad cholesterol. It’s just cholesterol, and if it gets too low, your liver will make it.
Does coconut milk make you fat?
Coconut milk is relatively high in calories, especially full-fat milk. One cup of canned coconut milk contains approximately 400-450 calories. However, the type of fat in coconut milk is mostly medium-chain triglycerides (MCT).
Scientific studies have shown that MCTs are less likely to be stored as fat. In fact, it may promote weight loss by suppressing appetite and promoting fat burning.
However, if you are concerned about weight, use less. Adding just a few spoonfuls to your coffee or smoothie still adds flavor and creaminess. This way, you can enjoy the creamy texture without adding too many calories.
You might even find light coconut milk on the shelf next to the full-fat version. However, because it is diluted in water to make it low-fat, it has fewer calories. If you want to cut calories, add more water to regular coconut milk.
Another important thing is to find unsweetened coconut milk. Many brands of coconut milk have added sugars, which are more likely to promote weight gain. Combining sweeteners with fat is a quick way to gain weight.
Easy Ways to Add Coconut Milk to Your Diet
There are many easy and delicious ways to incorporate coconut milk into your diet. Here are some ideas and a few of my favorites:
drink
soup
curry
dessert
Here it is ten different ways I like to use coconut milk. You may be wondering if it’s possible to use too much coconut milk in a recipe.
Is it safe to drink coconut milk every day?
Excessive consumption of coconut milk may also cause unwanted weight gain. Consuming large amounts of coconut milk, especially in combination with other high-fat foods, may cause obesity over time.
According to the FDA, coconut is considered a “tree nut.” Therefore, people with nut allergies (cashews, walnuts, almonds) are advised to be careful with coconut milk.
Although coconut is technically a fruit, some people with tree nut allergies also react to it. This may be due to cross-reactivity as the immune system becomes highly sensitive. However, it can occur due to cross-contamination at the processing facility. Either way, it’s best to be careful.
Damaged intestines also increase the likelihood of developing a coconut allergy. But this is generally the case with food.
Coconut Milk Conclusion
Coconut milk is one of my favorite non-dairy milks. I think buying it in full-fat form is best for versatility. Drain the water and whip it like whipped cream on top of the dessert. If you need a more diluted version, just add more water and mix gently. Coconut milk’s nutritional content makes it a natural item to always have in your pantry.
Do you use coconut milk at home? What is your favorite way to use it? Please share below!
