Unsweetened coconut milk is a superfood milk substitute that I use frequently in my home. While almond milk and oat milk are good for some recipes, coconut milk adds a rich creaminess. It also tends to have fewer ingredients in its commercial form. Because of its creamy texture, coconut milk is a great substitute for cow's 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 a mature coconut with water. (The brown haired ones at the grocery store). Then the mixture is passed through a filter to extract the milk. The resulting juice is thick and creamy with a natural coconut flavor.
These days 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 amino acids.
While they are all derived from coconuts, they differ in 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. It's low in carbs, so it's a great dairy alternative if you're on 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 good source of calcium, vitamin A or vitamin D. So some commercial brands fortify their coconut milk with these nutrients. That's why you'll sometimes see them on nutrition facts labels on canned coconut milk.
May Reduce Inflammation
The fatty acids in coconut milk can help reduce inflammation. Lauric acid is one medium chain triglycerides (MCT) in coconut milk which is also an antioxidant. Scientists have linked lauric acid to a reduction in inflammatory chemicals in the body.
Coconut milk also has small amounts of antioxidant nutrients such as vitamin C, vitamin E and selenium. While they occur 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. Eating an anti-inflammatory diet that includes coconut products can help.
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 into 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 source of energy for the brain, which normally uses glucose for fuel. In the absence of carbohydrates, MCTs provide an alternative source of energy. The brain does very well on ketones and some people notice better cognitive function and focus. World famous neurologist Dr. Dale Bredesen uses MCT to support those with Alzheimer's disease.
Digestive support
Coconut milk has dietary fiber, which can help improve digestion and prevent constipation. It can also promote gut 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, as it is a dairy-free alternative.
What about cholesterol and heart health?
The fat content of coconut milk is mostly saturated fat. The main idea is that saturated fat raises levels of “bad” LDL cholesterol. I don't worry that much about saturated fats and I don't believe they lead to unhealthy high cholesterol as part of a whole foods diet.
Other issues like inflammation and high blood sugar levels are behind cardiovascular disease. Coconut milk also has a specific type of saturated fat called lauric acid.
Lauric acid is believed to increase LDL and HDL or “good” cholesterol. Increasing HDL can help balance the potential increase in LDL. There really is no good or bad cholesterol. It's just cholesterol, which your liver will produce anyway if you sit down too much.
Is coconut milk fattening?
Coconut milk is relatively high in calories, especially the full-fat variety. A 1-cup serving of canned coconut milk can contain about 400-450 calories. However, the type of fat in coconut milk is mostly medium-chain triglycerides (MCTs).
In scientific studies, MCTs are less likely to be stored as fat. They can actually promote weight loss by curbing appetite and promoting fat burning.
However, if you are concerned about weight, just use smaller amounts. A few scoops in your coffee or smoothie will continue to add flavor and creaminess. This 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 is lower in calories because it is diluted with water to make it lower in fat. If you want to cut 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, which makes it more likely to promote weight gain. Combining sweeteners with fats is a quick way to pack on the pounds.
Easy ways to add coconut milk to your diet
There are many easy and delicious ways to include coconut milk in your diet. Here are some ideas and some of my favorites:
Drinks
soups
Curries
CONFECTIONERY
Here they are ten other ways I like to use coconut milk. With all those coconut milk recipes out there, you might wonder if it's possible to overdo it.
Is it safe to drink coconut milk every day?
Consuming too much coconut milk can also lead to unwanted weight gain. Consuming too much coconut milk, especially along with other high-fat foods, can contribute to weight gain over time.
According to the FDA, coconuts are considered “tree nuts.” So those with tree nut allergies (cashews, walnuts or almonds) may want to be careful with coconut milk.
While coconuts are technically a fruit, some people with tree nut allergies also react to the nut of the coconut. This may be due to cross-reactivity as the immune system becomes super sensitive. However, it may be due to cross-contamination in processing facilities. Either way, it's good to be careful.
A compromised gut also increases a person's chances of developing a coconut allergy. But that's the case with foods in general.
Finish in coconut milk
Coconut milk is one of my favorite non-dairy milks. I think buying it in its full fat form is best for versatility. On top of the cakes, I drain the water and beat it like a thick cream. If I need a thinner version, I just add more water and mix it up. The nutritional content of coconut milk makes it a no-brainer to always have in your pantry.
Do you use coconut milk in your home? What are your favorite ways to use it? Share with us below!
