Get to learn about Coconut milk which is a tasty alternative to the cow’s milk that can provide essential vitamins and nutrients, involving vitamin C and iron. It may also provide a number of health benefits and contains lots of calories and saturated fats.
In this article, we discussed what coconut milk is, the nutrition and health benefits it possesses and how it is made, forms, and used.
What is Coconut milk?
Coconut milk is a milky-white liquid gotten from the white flesh of a mature coconut fruit. It has high oil content of which is mostly saturated fats that is responsible for the rich taste of the coconut milk. Unlike coconut water which is a natural liquid in the coconut fruit, coconut milk is gotten from the fruit’s white flesh and it has a consistency thick and rich, creamy texture.
Coconut milk is usually added to the cookings of the Southeast Asian and also common in Hawaii, India and some South American and Caribbean countries.
Health benefits of coconut milk
- Source of energy:
coconut milk provide certain amounts of fat that is commonly in the form of medium-chain saturated fatty acids (MCFAs), particularly lauric acid. This MCFAs can be digested by the body very quickly and be converted to a ready source of energy.
- May improve cholesterol levels:
Lauric acid is one of the constituents of coconut milk which is a saturated fatty acid that may help in increasing levels of good cholesterol or High-density Lipoprotein (HDL) and in lowering the bad cholesterol or Low-density Lipoprotein levels in the blood stream.
- May improve cognitive function:
Some evidence shows that coconut milk may help to improve cognitive function. Due to the difference in absorption of MCFAs in coconut milk than other fat,one of the studies showed that it is associated with several health benefits like improvements in cognitive function.
- May aid weight loss:
Coconut milk contains medium-chain Triglycerides (MTCs) which may help in weight loss. It boosts insulin sensitivity which may also aid weight loss. Though coconut milk contains high levels of fat which when consumed in excess may aid weight gain.
Nutrition of Coconut milk
One of the constituents of coconut milk is high levels of saturated fat which makes it calorie-rich food. It also contains vitamins and minerals, but based on products, the nutritional contents varies. For example,raw coconut milk drinks is different from canned coconut milk based on nutritional profile.
Let us look at the nutritional profile of one cup which is approximately 240g of raw, unsweetened coconut milk:
- Calories: 552
- Water: 162g
- Protein: 5.5g
- Fat: 57.0g
- Carbohydrates: 13.3g
- Calcium: 38.4mg
- Potassium: 631mg
- Magnesium: 88.8mg
- Iron: 3.94mg
- Vitamin C: 6.72mg
Then, one cup of sweetened coconut milk beverage nutritional profile is as follows:
- Calories: 75.6
- Water 231g
- Protein: 0.51g
- Fat: 5.08g
- Carbohydrates: 7.12g
- Calcium: 459mg
- Potassium: 46.4mg
- No vitamin C.
Preparation and forms of coconut milk
Coconut milk is commonly prepared by grinding/grating the white inner flesh of matured coconut, small amount of hot water is mixed with the shredded coconut pulp to suspend the fat present in the grated pulp. This process can be done manually or with machine. The coconut pulp is then pressed using cheese cloth. It is divided into two grades including coconut cream otherwise known as thick coconut milk, and thin coconut milk. The first squeeze is the thick coconut milk while the subsequent squeeze becomes the thin coconut milk.
The form which coconut milk exist include the raw coconut milk which is unsweetened with no added nutrient, and the sweetened which is further processed and added some nutrient contents and it exists in coconut milk powder, coconut skim milk,milk substitutes, filled milk etc.
Coconut milk can also be added to meals and drinks as an ingredient,for example,it can be used in making the following: cereals, smoothies, soups, oatmeals, and sauces.
Conclusion
To conclude, coconut milk is an excellent milk alternative and a versatile ingredient for meals and drinks. It may provide health benefits just like other coconut products. Though, it may need more research to prove this.
Moderate consumption of coconut milk may help with health issues like lower cholesterol, and promote weight loss. It’s antioxidant content may also help protect the body from certain health problems.
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