Coconut milk or water is now gaining popularity around the world. They are packed with so many beneficial nutrition, vitamin and minerals for your overall health. This flavourful milk is a delicious alternative to cow’s milk to enjoy the morning cereal or the dessert.
At present, they are easy to get in the grocery store and helpful for your entire health. They are famous in Asia and come in the various form, as canned, cream version because people in Asia use coconut milk in several dishes like curry or soup to increase food taste. Another version of coconut milk is a beverage item.
What are the coconut milk health benefits? Which form of coconut is better for your health beverage or creamy? What are the benefits of lauric acid? Is coconut milk increases cholesterol level? Why is it so famous? What is the side effect of coconut milk? What should you consider before consuming coconut milk? Here we will learn about all these answers.
Now, Let’s discuss some of the excellent benefits of coconut milk.
Before move on to coconut milk health benefits, we should know about the Source of coconut in brief. Have a look.
What is coconut?
Coconut belongs to the palm family and mainly known as a one-seeded drupe. Most people confuse it with nuts and fruits, and It grows in abundance in Malaysia, Polynesia and Asia. Besides, it is famous for all the parts that it belongs to. Now coconut milk and oil are gaining popularity for enormous benefits.
Why is coconut milk so famous?
Coconut milk is a milky white liquid that is extracted from the mature coconut. This milk is famous
for having saturated fat, antioxidants and other health benefits property. Most cook now uses
it as a traditional food ingredient.
Moreover, coconut milk provides you with a higher amount of good fat as23.8 gm, protein 2.3 gm and dietary fibre 2.2 gm in every 100 gm. Besides, it serves you with numerous vitamins, and It has a higher amount of water too, as 67.6gm.
In 100 ml coconut milk, you find:-
- 230 kilocalories
- 24% total fat,
- 6% carbohydrates,
- and 2% protein.
The fat composition includes:-
- 21 grams of saturated fat, half of which is lauric acid.
How to drink coconut milk?
Coconut milk health benefit:
Here we come to know about 6 key health benefits of consuming coconut milk. Have a look.
Helpful in weight management and metabolism:
Medium-chain fatty acid or MCT is such an ingredient that helps energy and ketone production. They don’t store as much fat in your body. This nutrient helps to decrease appetite and to reduce calory intake in your body.
Moreover, they also boost calorie burning and don’t let you to overweight. Coconut milk contains a medium amount of MTC, which is excellent for weight loss and building metabolism.
Reduce cholesterol level:
Most people think that coconut milk is responsible for increasing cholesterol level in your body as they are high in saturated fat and can affect the heart health. Still, various researchers disagree that and consider coconut fat content to be neutral for your health.
“A 2016 study in the European Journal of Nutrition proved that it didn’t affect triglycerides, cholesterol, or other cardiometabolic risk markers. Coconut milk is not that much harmful; rather, it improves cholesterol and reduces the risk of heart diseases.”
With the high amount of saturated fat or LCT besides MCT, this drink helps lower LDL, bad cholesterol levels and raise good cholesterol levels. Even, Lauric acid in coconut Acts as a Heart-Healthy Saturated Fat without Links to Cardiovascular Disease. According to a study, Lauric acid helps to improve cholesterol levels.
Fight any viruses and bacteria:
Coconut milk contains antibacterial, antifungal and antiviral property like lauric acid. The body converts it into monolaurin, which helps fight the viruses and bacteria that cause herpes and influenza.
“The findings also suggested that this acid inhibits cancer cell growth by stimulating certain receptor proteins that regulate the growth of cells.” Medically reviewed by Natalie Butler, R.D., L.D. — Written by Jamie Eske on November 20, 2018
- Improve digestive system:
Coconut milk has vitamin B that improves your digestive system and relieves the particular digestive-related ailment. They also promote your digestive lining with the help of hydrating electrolytes and healthy fats.
- Reduce inflammation:
Coconut milk also aids in reducing inflammation throughout your entire body with the help of lauric acid having anti-inflammatory properties.
- Alleviate constipation:
Those who suffer from irritable bowel syndrome and constipation can have this milk to get relief. Staying hydrated is essential to keep your stool soft and to move everything along in the right direction. Coconut milk is hydrating and does not contain the milk sugar lactose.
Benefits of lauric acid in your body:
Coconut milk has a higher amount of lauric acid to provide you with so many benefits. Let’s see the core benefits of lauric acid at a glance:-
- Reduce bad cholesterol level
- Increase good cholesterol level
- Lower blood pressure
- Promote the overall health of our blood vessels.
Coconut milk side effects:
Coconut milk can be harmful as it has too much fat, especially in canned coconut resulting in indigestion symptoms including fullness, bloating, and nausea. One cup of canned coconut milk contains 48 grams of fat per cup; on the other hand, beverage coconut milk has only 5 grams. Whether coconut milk has benefited or not depends on the product that you select.
“The International Foundation for Gastrointestinal Disorders says that foods high in fat may cause abdominal cramps and diarrhea. This situation could account for any coconut milk laxative properties that some people may experience.” LIVE STRONG.COM, Jody Braverman, CPT, FNS, RYT, Reviewed by Sylvie Tremblay, MSc
Besides, the coconut milk that you get from the market as canned or beverage milk comes with preservatives, added sugars, and substances used as stabilizers, thickeners, and emulsifiers such as guar gum, locust bean gum, and gellan gum. These are harmful to your health and can cause gas, bloating, cramps, and other undesirable effects.
According to a report published in Clinical Medical Reviews and Case Reports in 2015, they considered gum to affect your health negatively. Elsewhere, The calorie intake of coconut milk is higher as445 calories per cup than regular milk that contain only 161 calories per cup.
Things to consider before having coconut milk:
- For the cooking purpose, you can choose to use light coconut milk with less fat content.
- Make sure to purchase organic varieties with added preservatives or sweeteners.
- Always read the labels before buying.
As a whole, considering coconut milk health benefits, we can say, coconut milk has some drawbacks, too, besides benefits. You need to have it in moderate number, considering its opposing sides but don’t avoid it. It can provide you with such health benefits that outweigh its drawbacks.
But as a recommendation, we can say you can get limited nutritional benefits only from a beverage that contains only 5 percent coconut.