Health Benefits Of Coconut Milk

What is coconut milk?

Coconut milk is similar to other plant-based milks like almond milk, yet still manages to provide comparable benefits to other dairy milks from cows or sheep. It is made by blending the flesh of the mature coconut fruit, mixing it with water, and subsequently separating the solids from the resulting liquid. This produces a smooth creamy liquid that is widely termed “coconut milk”. 

Health benefits of coconut milk

• Antioxidant properties

Studies show that coconut milk has antioxidant and anti-inflammatory properties.¹ It has more antioxidant properties than cow’s milk. Antioxidants are chemicals naturally produced by our bodies to fight free radicals. They have been shown to slow ageing and play a role in the prevention of cancers

• Improves cognition

Lauric acid is a medium-chain saturated fatty acid present in foods like coconut milk, butter, palm kernel oil, and even breast milk. Studies have shown that it plays a role in improving dementia in people with Alzheimer’s disease.² It is also thought to help increase the good cholesterol (HDL) in the blood

• Stabilises blood pressure

Coconut milk is rich in the mineral copper, and electrolytes like magnesium and potassium which help support healthy blood pressure and immune function. It is a good source of iron which is an essential component of red cell production

Nutritional facts 

Some of coconut milk’s nutrition depends on the method of production. A process that produces a thicker product would result in a higher nutritional profile than a thinner product. The majority of calories in coconut milk come from fat, most of which is saturated. It contains little protein and negligible amounts of carbohydrates. It has a low glycemic index and is a good addition to a low-carb diet.³

• Calories

A 100ml serving of coconut milk ( ¼ cup) contains about 183 calories of energy. This is much higher than other plant-based milk like soy milk or almond milk. It is important to pay attention to serving size when consuming it. While high in calories, it does have a lot of great nutritional benefits and can be included as part of a healthy diet in moderation. There are lower calorie versions like reduced-fat or light coconut milk which have less fat and fewer calories

• Carbohydrates

As most of the calories in coconut milk come from fat, it has a relatively low amount of carbohydrates. It only contains 3.3 grams per 100ml compared to whole cow’s milk which has 4.6 grams per 100ml serving 

• Protein

Coconut milk contains a negligible amount of protein; therefore, compared to eggs, meat, or dairy, it cannot be considered a viable protein source

• Fats

With the bulk of total calories coming from fat, coconut milk is high in fat and should be consumed in moderation. There are 18.3 grams of fat in a serving, with the majority of the fats being saturated, and monounsaturated fats accounting for a third of the total content

• Sugars

Naturally occurring sugars glucose and fructose account for a small percentage of the calories in coconut milk. However not all commercially sold milk have the same amount of total sugar as some may contain added sugars or sweeteners. A 100ml serving of sugar-free milk contains about 1.7 grams of sugar

• Minerals & Electrolytes

Packed with minerals and electrolytes essential for maintaining blood pressure, muscle function, and fluid balance, a 100ml serving of coconut milk contains 0.33mg of iron, a mineral essential for the production of red cells. Potassium is the most abundant electrolyte in coconut milk with approximately 50 mg per serving, It helps regulate fluid balance and nerve signalling. Another electrolyte that is present in small amounts is sodium, averaging about 17 mg per serving. Overall, coconut milk is an excellent  source of electrolytes for maintaining good health

• Fatty acids

Not all fats are created the same. Medium chain fatty acids (MCFAs) like lauric acid, capric acid, and caprylic acid found in coconut milk are good for the gut. They help increase beneficial bacteria in your gut. Several studies have described their role in improving immunity, nerve function, and cognition in patients with Alzheimer’s disease. There are 15 g of fatty acids in a serving of coconut milk⁶

Uses of coconut milk

• Food

Coconut milk is a great alternative to dairy milk for people who are lactose sensitive or intolerant. Many vegan and vegetarian baked goods contain coconut milk as a dairy substitute. Its smooth and creamy texture adds body to soups and stews. It can also be used as a dairy-free coffee creamer. Coconut milk beverages are a popular health drink in Asia

• Animal Feed

Some farmers feed their dairy cattle coconut meal which is the leftover byproduct of coconut milk production as it has been observed to enhance milk production⁴

• Cosmetics
  • Hair products: Coconut milk is often used in hair conditioners as its high-fat content enriches hair follicles and allows hair to retain moisture. Its mild and pleasant smell makes it a popular ingredient in hair and skincare products
  • Skincare: Coconut milk is a popular ingredient in lotions, soaps, and bath bombs. Some sunscreen brands include coconut milk in their products for its soothing and hydrating properties and mild protection from UV rays

Side effects and other concerns

• Allergies

Allergies to coconuts and its products, though uncommon, are possible. It is best to introduce new foods or products in small amounts at the beginning 

• Fat content 

Coconut milk is quite calorie-dense. Volume for volume, it has more calories than dairy milk and even more when compared with other plant-based milks like almond milk. As most of its calories come from saturated fat, this makes it a less ideal choice for people with cholesterol-related health concerns

Other coconut products

• Coconut cream

Though similar to coconut milk, they differ in the way they are made, their consistency, and their nutritional content. While coconut milk is made by mixing blended coconut flesh with water and then straining, coconut cream is made by cooking the coconut flesh in water. This results in a creamier, denser liquid that contains more fat. Both are used in cooking

• Coconut oil

This is done by crushing dried coconut meat or dissolving it in solvents to extract it. Coconut oil contains about 86g of saturated fat per 100g - it is recommended that adults consume no more than 20-30g of saturated fat a day, thus it must be consumed in moderation.⁵ It is also widely used in the cosmetics industry

• Coconut meat

This is by far the most versatile part of the fruit. It is the base from which all coconut products are made. From coconut milk and cream to coconut oil and flakes, it may also be dried and ground into coconut flour which is a good low-carb, gluten-free, flour option

• Coconut water

Arguably the most nutritious of all the components, coconut water is gotten from young green coconuts. It is an excellent source of hydration, low calorie, and contains many beneficial nutrients like vitamin C and calcium. It aids in digestion and has been touted as a hangover cure due to its hydrating properties and electrolyte content

Summary

Coconut milk is a relatively inexpensive, calorie-dense and nutritious dairy alternative. It also has a longer shelf life than regular milk and can be stored in a variety of ways. 

Many manufacturers make bottled, canned, and powdered versions of coconut milk. It is ideal for plant-based diets. However, it should be consumed in moderation as it is high in calories and rich in saturated fats.