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The fats present in coconut milk can be very beneficial to your health. Understand:

Edited and resized image by Alberto Bogo is available on Unsplash

Coconut milk is a tasty, vegan alternative to cow's milk that offers several health benefits. It is made from the pulp of ripe coconut, and has a thick consistency and creamy texture.

Coconut pulp is solid, to be liquid it is mixed with water in the proportion of 50%. It is classified as thick or thin based on its consistency. Thick coconut milk is often used in desserts and thick sauces. Fine coconut milk is used in fine soups and sauces. And it can also be made at home.

• How to make coconut milk

Nutritional content

About 93% of coconut milk's calories come from fat, such as medium-chain triglycerides (MCTs), which are saturated fats. It is also a good source of vitamins and minerals. A cup (240 grams) contains:

• Calories: 552
• Fat: 57 grams
• Protein: 5 grams
• Carbohydrates: 13 grams
• Fiber: 5 grams
• Vitamin C: 11% of the RDI (Recommended Daily Intake)
• Folate: 10% of the IDR
• Iron: 22% of the IDR
• Magnesium: 22% of the IDR
• Potassium: 18% of the IDR
• Copper: 32% of the IDR
• Manganese: 110% of the IDR
• Selenium: 21% of the IDR

Possible Benefits of Coconut Milk

There is evidence that the fats in coconut milk can help you lose weight and improve metabolism. This is because the fatty part of coconut milk goes from the digestive tract directly to the liver, where it is used to produce energy or ketone, being less likely to be stored as fat (see study about it here: 1).

Some studies that analyzed coconut fats, more specifically coconut oil, suggest that they have the property of reducing appetite and decreasing calorie intake compared to other fats (see the studies about it here: 2, 3, 4, 5).

In one study, overweight men who consumed 20 grams of coconut oil for breakfast ate 272 fewer calories at lunch than those who consumed corn oil (see study on this: 6).

In addition, coconut oil fats can increase caloric expenditure and fat burning - at least temporarily (see study on this: 7, 8, 9).

However, the amounts of these fats present in coconut milk are unlikely to have the same effects as they have being present in coconut oil.

Some controlled studies in obese individuals and in people with heart disease suggest that ingesting coconut oil reduced waist circumference. But coconut fat had no effect on body weight (see studies about it here: 7, 8, 9).

No studies have specifically examined the effects of coconut milk on weight and metabolism.

Effects on cholesterol and heart health

Because it's so high in saturated fat, some people question whether coconut milk is good for the heart.

One study suggests it may benefit people with normal or high cholesterol levels. The study that examined the effects of coconut milk in 60 men found that coconut milk porridge lowered "bad" LDL cholesterol more than soy milk porridge. Coconut milk porridge also increased “good” HDL cholesterol by 18%, compared to just 3% for soy.

Coconut milk can also:

• Decrease stomach ulcer size: In one study, coconut milk reduced stomach ulcer size in rats by 54% - a result comparable to the effect of an anti-ulcer drug;
• Protects against viruses and bacteria: Test tube studies suggest that lauric acid (also present in coconut milk) can reduce the levels of viruses and bacteria that cause infections. This includes those that reside in the mouth (see studies about it here: 10, 11, 12).

Possible side effects

Unless you have an allergy to coconut, coconut milk is unlikely to have adverse effects. Compared to nut and peanut allergies, coconut allergies are relatively rare (see study on this: 13).

Uses for coconut milk

Before using coconut milk, it is necessary to choose the best option. Making your own coconut milk from an organic fruit at home would be ideal. But, if you need to buy your coconut milk, prefer those that come in glass containers rather than those that come in cans or plastic containers. Thus, in addition to avoiding the use of plastic, which is a material that is very harmful to the environment, you increase the chances of avoiding contact with a carcinogenic and endocrine disrupting substance called bisphenol, which is present in plastics and canned food coatings. Understand these themes better in the articles:

• What are organic foods?
• Know the types of bisphenol and their risks
• Understand the environmental impact of plastic waste on the food chain

Some uses for coconut milk include:

• Add two tablespoons (30 to 60 ml) to your coffee;
• Add half a cup (120 ml) to one smoothie or protein shake;
• Place in fruit salad;
• Use in cashew, mushroom or heart of palm stew;
• Use in tapioca cake;
• Add a few scoops (30 to 60 ml) to the oats.