Coconut milk health benefits

Coconut milk or water is now getting popularity around the world. They are packed with so many beneficial nutrition, vitamin, and minerals for your overall health. This flavorful milk is a delicious alternative to cow’s milk to enjoy in the morning cereal or in the dessert. Coconut milk health benefits

At present, they are easy to get in the grocery stores and helpful for your entire health. They come in various forms as canned, cream versions especially in Asia because people in Asia use coconut milk in several dishes like curry or soup to increase the taste of food. Another version of coconut milk is a beverage item.

Which form of coconut is better for your health beverage or creamy? Is coconut milk good for fatty liver? Is coconut milk increases cholesterol levels? Why it is so famous? Here we will learn about all these answers. Now, Let’s discuss some of the amazing 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 one-seeded drupe. Most people confused it with nuts and fruits. It grows in abundance in Malaysia, Polynesia and Asia. Besides, it is famous for all the parts that it belongs. Now coconut milk and oil are gaining popularity for enormous benefits of it.

Why coconut milk is 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 properties. Most cooks now use

it as a traditional food ingredient.

Moreover, coconut milk provides you a higher amount of good fat as23.8 gm, protein 2.3 gm, and dietary fiber 2.2 gm in every 100 gm. Elsewhere, it serves you with numerous vitamins and It has higher amount of water too as 67.6gm.

In 100 ml coconut milk, you find:-

230 kilocalories
68%water,
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:

Now we come to know about 6 key health benefits of consuming coconut milk. Have a look.

1. Helpful in weight management and metabolism:

Medium-chain fatty acid or MCT is such an ingredient that is helpful for energy and ketone production. They don’t store as fat in your body. This nutrient aids in decreasing appetite and reducing 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 great for weight loss and building metabolism.

2. 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 but various research 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 reduce the risk of heart diseases.”

With the high amount of saturated fat or LCT besides MCT, this drink helps to lower LDL, bad cholesterol level and raise good cholesterol level. 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.

3. Fight any viruses and bacteria:

Coconut milk contains antibacterial, antifungal, and antiviral properties like lauric acid. The body converts it into monolaurin, which helps fight the viruses and bacteria that cause herpes and influenza.

Other researchersTrusted Source found that lauric acid triggers apoptosis, cell death, in breast and endometrial cancer cells.

“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

4. Improve digestive system:

Coconut milk has special vitamin B that helps to improve your digestive system and relieve the certain digestive-related ailments. They also promote your digestive lining with the help of hydrating electrolytes and healthy fats.

5. Reduce inflammation:

Coconut milk also aids in reducing inflammation throughout your entire body with the help of lauric acid that has anti-inflammatory property too.

6. Alleviate constipation:

Those who suffer from irritable bowel syndrome and constipation can have this milk to get relief. Staying hydrated is important to keep your stool soft and moving 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 being too fatty especially in canned coconut which results in symptoms of indigestion, 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 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 considered gum as negative effect on your health. Elsewhere, The calories 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 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, Coconut milk has some drawbacks too besides benefits. So, you need to have it in moderate numbers considering its negative sides but don’t avoid it. It provides you 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.