The health benefits of... coconut milk

  • By
    Jo Lewin - Nutritional therapist

Consumed in moderation, this ingredient can benefit your health and help fight infection...

Coconut

Coconut (Cocos nucifera) belongs to the Palm family (Arecaceae). Grown in abundance in Malaysia, Polynesia and southern Asia, Spanish explorers named the cocos - meaning 'grinning face', because of the three little eyes on the base which they thought resembled a monkey.

Classed as a fruit and frequently confused for being a nut, the coconut is actually a one-seeded drupe. In Sanskrit, the coconut palm is known as kalpa vriksha - 'tree which gives all that is necessary for living' because nearly all parts can be used, the water, milk, flesh, sugar and oil. Even the husks and leaves are used as materials in furnishings and decoration. Palm trees produce coconuts up to 13 times a year and although it takes a year for the coconuts to mature, a fully blossomed tree can produce between 60-180 coconuts in a single harvest.

...Watch your head!
Rumour has it 150 people worldwide die each year from falling coconuts!

Coconut cream

How it's made

Creamed coconut and coconut milk are made in a way surprisingly akin to their dairy counterparts. Coconut flesh (the white part) is grated and soaked in hot water. The coconut cream rises to the top and can be skimmed off. The remaining liquid is squeezed through a cheesecloth to extract a white liquid that is coconut milk. By repeating this process, the coconut milk becomes thinner. The thicker version is used for desserts and rich sauces. Thin coconut milk is used for cooking curries and soups. In the UK, fresh coconut milk is unavailable and coconut milk is bought in cans.

A note on coconut water...
Coconut milk is different to coconut water. The latter has received a great deal of attention for it's perceived health benefits, and is an important treatment for acute diarrhoea in the developing world. Research suggests the clear liquid has the same electrolyte balance found in isotonic drinks, proving useful for rehydration or after long periods of intensive exercise.
 

CoconutNutritional highlights

Coconuts are highly nutritious and rich in fibre, vitamins C, E, B1, B3, B5 and B6 and minerals including iron, selenium, sodium, calcium, magnesium and phosphorous. Unlike cow's milk, coconut milk is lactose free so can be used as a milk substitute by those with lactose intolerance. It is a popular choice with vegans and makes a great base for smoothies, milkshakes or as a dairy alternative in baking.

Coconuts are one of those foods that oscillate between the 'good' food and 'bad' food camps. Coconut milk, especially the lower fat variety, can be used in moderation (1-2 times per week). However, The British Heart Foundation recommend avoiding the use of coconut oil for cooking.

 

A 100ml serving of canned coconut milk
 
154 calories1.4g protein15g fat 
(13.2g saturates)
3.4g carbohydrate


Coconuts contain significant amounts of fat, but unlike other nuts, they provide fat that is mostly in the form of medium chain saturated fatty acids (MCFAs) in particular, one called lauric acid. Lauric acid is converted in the body into a highly beneficial compound called monolaurin, an antiviral and antibacterial that destroys a wide variety of disease causing organisms. It is therefore now thought that consumption of coconut milk may help protect the body from infections and viruses.

MCFAs are rapidly metabolised into energy in the liver. It is thought that unlike other saturated fats, MCFAs are used up more quickly by the body and are less likely to be stored as fat. This does not exempt them from contributing to heart disease - they are still a fat - but they have a different effect than saturated fats.

The link between excessive consumption of dietary saturated fats and coronary heart disease (CHD) is well established. Because of coconut milk's high content of saturated fatty acids, it is still seen as a food that should be consumed in moderation.               


CoconutHow to select and store

If you are able to get fresh coconut milk be aware that it goes bad very quickly and should be used the same day as pressing. The canned variety is a useful store cupboard ingredient and can be stored at room temperature for a long time. Be careful to check the use by dates and look out for damage or dents in the cans. Once opened, transfer the contents to a resealable container and refrigerate. Use within a few days. The high oil content makes coconut quickly turn rancid if not stored under proper conditions.

...DIY coconut milk (from desiccated coconut)
Try making your own with just water and unsweetened coconut flakes. Heat the water (make sure it doesn't boil), add the flakes and blend. Pour through a colander to filter out the coconut pulp, then squeeze through a cheese cloth to filter out the smaller pieces of coconut. Use immediately or store in the fridge for 3-4 days.


Recipe suggestions

Coconut milk has become a highlight of many cuisines in the tropical and subtropical countries where they are grown. Coconut milk is a fantastic dairy free alternative, popular in curry dishes.

Jersey potatoes and cauliflower make a great pairing so why not try this tempting curry:
Cauliflower, egg & potato curry

Try lamb as part of a pilau dish:
Lamb, coconut & mango pilau

One pan, five ingredients, 20 minutes, too good to be true:
Spicy prawn soup

Feeling the pinch? Try these soups, perfect for packed lunches or light suppers:
Spiced red lentil soup
Lightly spiced carrot soup

Coconut loves Caribbean, Thai and Indian cuisines:
Easy jerk chicken with rice & peas
Thai coconut & veg broth
Kerala prawn curry
Red Thai meatball curry

Sticky rice - a Thai classic:
Sticky rice & mango

A yummy dairy and gluten-free dessert:
Forest fruits clafoutis

A creamy and simple dessert:
Coconut & chocolate bananas

 

Jo Lewin holds a degree in nutritional therapy and works as a community health nutritionist and private consultant. She is an accredited member of BANT, covered by the association's code of ethics and practice.

All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact  your local health care provider. See our website terms and conditions for more information.

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Life Of Diva's picture

Health benefits of coconut – The Fruit of Life

Coconut is one fruit on this planet that provides both nutritious food as well as drink at the same time. Coconut is a perfect storehouse of various nutrients, minerals, vitamins and dietary fibres. Coconuts are also regarded as wonder foods because of their life saving properties. Because of the various health benefits of coconut it is also called as functional food. Coconut is used in variety of cultures and in some parts of the world; it is also a staple food. Coconut has also been used as effective traditional medicine from past thousand of years. The health benefits of coconut are numerous and are discussed as follows:
http://www.lifeofdiva.com/eating-healthy/health-benefits-of-coconut/

coristone's picture

This article is now outdated and misleading in its' health information - it is now known that fats do NOT contribute to heart disease unless there is accompanying inflammation - which coconut in all its forms would reduce. Therefore it is a healthy fat and should not be linked with heart disease.
The sentence "The link between excessive consumption of dietary saturated fats and coronary heart disease (CHD) is well established", should be re-addressed as this is now being proven wrong.
It would also be interesting to cite some of the research around Alzheimer's and coconut fat.

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