The thick, creamy, delicious flavor of coconut milk is the backbone of many curries, rice dishes, soups, stews, and desserts. Unlike cow’s milk, coconut milk is lactose-free and can be used as a milk substitute by people with lactose intolerance. It is also popular with vegans as a dairy alternative in smoothies, milkshakes and baking.
What is coconut milk?
- Coconut milk is the liquid resulting from the grated meat of a brown coconut*
- Coconut milk contains minerals, vitamins and electrolytes such as calcium, potassium and chloride.
- A major component of coconut milk is coconut oil.
- The high oil content is responsible for the color and rich taste of coconut milk.
- Most of the fat in coconut milk is saturated fat.
- A popular food ingredient in Southeast Asia, South Asia, Southern China and the Caribbean.
- Once opened, canned coconut milk must be refrigerated and is usually good for a few days. Otherwise, the milk will sour and spoil quickly.
How is coconut milk made?
- The coconut flesh must be finely grated and steeped in hot water.
- Next, the soaked pieces are squeezed through cheesecloth, and the liquid collected is coconut milk. This process may be repeated once or twice to produce lighter coconut milk, since different consistencies are required for different recipes.
- When the first pressing is allowed to sit for a while, coconut cream rises to the top. This ingredient is often used in desserts or rich sauces.
Coconut milk nutrition:
- Coconut milk is very high in calories and saturated fat.
- Rich, thick and more like cream than milk, 1 cup of coconut milk contains 445 calories and 48 grams of fat, 43 grams of which are saturated fat!
- Good points: no cholesterol, very low in sodium, high in manganese.
- Coconut milk is lactose-, soy-, and gluten-free, so people allergic to such substances can also use it.
- A dairy-free alternative, coconut milk can be used as a milk substitute by those with lactose intolerance and animal milk allergies .
- Consuming excessive amounts of coconut milk may lead to weight gain. The high amounts of saturated fat in coconut may also contribute to weight gain. To avoid eating too much fat, limit your daily intake to 25-35 % of your caloric intake.
- Substituting “lite” coconut milk for traditional coconut milk will reduce the fat and calories by two thirds, without sacrificing flavor.
Serving Size: 1 tbsp (15 g)
Per Serving % Daily Value: Based on a 2000 calorie diet
- Calories 35/Calories from Fat 32
- Total Fat 3.6g 6%: Saturated Fat 3.2g 16%/Polyunsaturated Fat 0g/Monounsaturated Fat 0.2g
- Cholesterol 0mg 0%
- Sodium 2mg 0%
- Potassium 39.45mg 1%
- Carbohydrates 0.8g 0%: Dietary Fiber 0.3g 1%/Sugars 0.5g
- Protein 0.3g
- Vitamin A 0%, Vitamin C 1%, Calcium 0%, Iron 1%
| 154 calories | 1.4g protein | 15g fat (13.2g saturates) | 3.4g carbohydrate |
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Coconut milk health concerns:
- Unlike nuts and seeds which are rich in monounsaturated and polyunsaturated fats (which lower bad cholesterol levels) and omega-3 fatty acids, coconuts contain significant amounts of fat mostly in the form of medium chain saturated fatty acids (MCFAs), especially one called lauric acid.
- The saturated fat content in coconut is made up of short and medium chain fatty acids.
- These fatty acids are quickly converted in to energy instead of storing as fat in the body.
- The medium chain fatty acids present in coconut milk are full of lauric acid.
- Lauric acid is converted by the body into a compound called monolaurin, an antiviral and antibacterial that appears to destroy a variety of disease-causing organisms. Consumption of coconut milk may possibly help protect the body from infections and viruses.
- MCFAs are rapidly metabolized into energy in the liver. Unlike other saturated fats, it is believed that MCFAs are used up more quickly by the body and less likely to be stored as fat. This does not exempt them from contributing to heart disease. MCFAs are still a fat, but with 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, consume it in moderation.
- The United States Food and Drug Administration (FDA), World Health Organization (WHO), International College of Nutrition, United States Department of Health and Human Services, American Dietetic Association, American Heart Association, British National Health Service, and Dietitians of Canada all recommend against consuming significant amounts of coconut oil, a major component of coconut milk, due to its high levels of saturated fat.
- The British Heart Foundation recommends avoiding the use of coconut oil for cooking.
- Coconut milk, especially the lower fat version, can be used in moderation (1-2 times per week).
- People who suffer from food allergies, especially tree nut allergies, should consume coconut and it’s components with caution. Coconut is considered a tree nut by the FDA. Manufactured foods that contain coconut usually carry a warning that the product contains tree nuts. Most people who are allergic to coconut react to proteins in the fruit, not the oil. Coconut oil allergies are rare, but may be life-threatening.
Guidelines for selecting coconut milk sold in cartons or cans from the many store brands or other less popular brands:
- Choose brands with no added sugar.
- Choose brands without carrageenan.
- Choose brands made with organic coconut when possible.
- Avoid brands with BPA-lined cans.
- Avoid brands that use preservatives like sulfites (ex., potassium metabisulfite, sodium metabisulfite).
- Be wary of vitamin A palmitate based on your total vitamin A intake.
*Do not confuse coconut milk with coconut water, the clear liquid inside young green coconuts (fruits of the coconut palm).
References:
- “Coconut Milk.” Wikipedia, the free encyclopedia. 08/11/15.
- Lewin, Jo, Associate nutritionist. “The health benefits of…coconut milk.” BBC Good Food. (Source: www.bbcgoodfood.com/howto/guide/ingredient-focus-coconut-milk)
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