Unsweetened coconut milk is a superfood milk substitute that I use frequently at home. While almond milk and oat milk are good for certain recipes, coconut milk adds a rich creaminess. It also tends to have fewer ingredients in its commercial form. Due to its creamy texture, coconut milk is a great substitute for cow’s dairy products like whipped cream and whipped cream.
What is coconut milk?
Coconut milk is made by mixing the fresh coconut meat (or “meat”) of a ripe coconut with water. (The hairy brown ones from the supermarket). The mixture is then passed through a filter to extract the milk. The resulting liquid is thick and creamy with a natural coconut flavor.
Today there are many coconut products. In addition to coconut milk, you’ll see coconut cream, coconut oil, coconut water, coconut flour, coconut sugar, and even coconut aminos.
While they are all derived from coconut, they differ in their processing, flavor, 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. It’s low in carbs, making it a great alternative to milk if you’re following a low-carb or ketogenic diet.
The main minerals in coconut milk are magnesium, iron, phosphorus, potassium and zinc. Coconut milk provides a moderate amount of magnesium and about 3-4 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, almost as much as a banana.
Coconut milk is not a good source of calcium, vitamin A, or vitamin D. That’s why some commercial brands fortify their coconut milk with these nutrients. That’s why you’ll sometimes see them on the nutrition labels of coconut milk that comes in cartons.
May reduce inflammation
The fatty acids in coconut milk can help reduce inflammation. Lauric acid is a medium chain triglyceride (MCT) present in coconut milk that is also an antioxidant. Scientists have linked lauric acid to a reduction of inflammatory chemicals in the body.
Coconut milk also has traces of antioxidant nutrients such as vitamin C, vitamin E, and selenium. Although found in small amounts, these antioxidants can have strong anti-inflammatory effects.
We know that chronic inflammation is behind most health conditions. It plays a key role in heart disease, arthritis and autoimmune disorders, for example. It may be helpful to eat an anti-inflammatory diet that includes coconut products.
Immune support
Coconut milk can support the immune system and help fight infections. The lauric acid in coconut milk has antimicrobial properties. Lauric acid is converted to monolaurin which fights harmful pathogens such as bacteria, viruses and fungi.
Since lauric acid is a fatty acid, there is even more of it in coconut oil.
Brain health
The MCTs in coconut milk can provide a quick energy source for the brain, which normally uses glucose for fuel. In the absence of carbohydrates, MCTs provide an alternative energy source. The brain does very well with ketones and some people notice better cognitive function and concentration. World-renowned neurologist Dr. Dale Bredesen uses MCT to help people with Alzheimer’s disease.
Digestive support
Coconut milk has dietary fiber, which can help improve digestion and prevent constipation. It may also promote intestinal health by encouraging the growth of beneficial bacteria in the digestive tract. The fats in coconut milk are easier to digest for some people, especially those with lactose intolerance, since it is a dairy-free alternative.
What about cholesterol and heart health?
The fat content of coconut milk is mainly saturated fat. It is widely believed that saturated fats increase levels of “bad” LDL cholesterol. I’m not too concerned about saturated fats and I don’t think they lead to unhealthy high cholesterol as part of a whole foods diet.
Other problems such as inflammation and high blood sugar levels are behind cardiovascular diseases. Coconut milk also has a specific type of saturated fat called lauric acid.
Lauric acid is believed to increase both LDL and HDL, or “good” cholesterol. Increasing HDL can help balance the possible increase in LDL. There really is no good or bad cholesterol. It’s just cholesterol, which your liver will produce anyway if your level is too low.
Does coconut milk make you fat?
Coconut milk is relatively high in calories, especially the full-fat variety. A 1-cup serving of canned coconut milk can contain between 400 and 450 calories. However, the type of fat in coconut milk is mainly medium chain triglycerides (MCT).
In scientific studies, MCTs are less likely to be stored as fat. In fact, they may promote weight loss by curbing appetite and increasing fat burning.
However, if you are concerned about weight, use smaller amounts. A few tablespoons in coffee or smoothies will still add flavor and creaminess. That way, you can enjoy the creamy texture without significantly increasing the calories.
You may have noticed light coconut milk on the shelves next to the full-fat version. However, it has fewer calories because it is diluted with water to make it low in fat. If you want to reduce calories, add more water to regular coconut milk.
Another important thing is to look for unsweetened coconut milk. Many brands of coconut milk have added sugar, making it more likely to promote weight gain. Combining sweeteners with fats 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 some of my favorites:
Drinks
soups
curry
Desserts
Here are ten more ways I like to use coconut milk. With all those coconut milk recipes, you may wonder if it’s possible to go overboard.
Is it safe to drink coconut milk every day?
Excessive consumption of coconut milk could also lead to unwanted weight gain. Consuming too much coconut milk, especially along with other high-fat foods, could contribute to obesity over time.
According to the FDA, coconuts are considered “tree nuts.” Therefore, people with allergies to nuts (cashews, walnuts or almonds) should be careful with coconut milk.
While coconuts are technically fruits, some people with nut allergies also react to coconut. This could be due to cross-reactivity as the immune system becomes super sensitive. However, it could be due to cross-contamination in processing facilities. Either way, it’s a good idea to be careful.
A compromised intestine also increases a person’s chances of developing a coconut allergy. But that’s the case with food in general.
Conclusion on coconut milk
Coconut milk is one of my favorite plant milks. I think buying it in its whole form is best because of its versatility. To cover the desserts, I drain the water and beat it as if it were a thick cream. If I need a thinner version, I simply add more water and blend until smooth. The nutritional content of coconut milk makes it an obvious item to always have in your pantry.
Do you use coconut milk in your home? What are your favorite ways to use it? Share it with us below!
