Let's Compare Milks Day 1: COCONUT MILK

 

First some information on coconuts!

Coconuts are an excellent source of manganese, molybdenum, and copper. A 2-by-2- by-5-inch piece provides 0.68 mg of manganese (38 percent of the recommended daily intake), 13.28 mcg of molybdenum (30 percent of the RDI), and 0.2 mg of copper (22 percent of the RDI). Coconut is also a good source of selenium and zinc, with the same size piece of coconut meat containing 4.54 mcg of selenium (8 percent of the RDI) and 0.5 mg of zinc (6 percent of the RDI).

Like most nuts, coconuts contain significant amounts of fat, but unlike other nuts, which contain mostly long-chain polyunsaturated fatty acids, coconuts provide fat that is almost all in the form of "health-promoting" medium chain saturated fats.  Fresh, mature coconut meat contains more than 50 percent water and approximately 35 percent coconut oil, 10 percent carbohydrates, and 3.5 percent protein.  One cup of the nutmeat provides approximately 500 calories.  Fresh coconut milk provides about 600 calories per cup and is composed of 67 percent water, 25 percent coconut oil, 5 percent carbohydrates, and 3 percent protein.  Dried or creamed coconut meat provides nearly 900 calories per cup and is composed of 65 percent fat, 23 percent carbohydrate, and 7 percent fat.

I have mixed feelings about coconut milk because I can’t exactly get over the fact that it is chalk full of saturated fat, the fat that clogs arteries and raises LDL “lousy” cholesterol. 

Coconut milk that comes in cans isn’t for drinking.  It is mostly for cooking (such as Thai food) and baking so hopefully you won’t be consuming the entire can on your own because one cup (depending on the source) contains around 450 calories and 48 grams of fat where majority of that fat (about 43 grams) is saturated.  That equates to 214% of the Daily Value when we are not to consume greater than 10% of saturated fats each day.  Canned coconut milk also comes in lighter versions but the fat is still saturated. Regular non-canned Coconut Milk has around 50-100 calories and 5 grams of fat per serving.  Again this fat is saturated some research says it is a good kind of saturated fat that is metabolized quickly.  I haven’t done much research on this area so I will stick with what I have studied and what does has scientific backing, by choosing unsaturated fats more often than saturated fats. Until I know more about coconut milk, I will continue to enjoy my fat free milk....it's SO refreshing!

So why do so many people choose to drink coconut milk?  Is it because they love the taste?  Or have they heard of some of the health benefits?  Coconut milk contains lauric acid, antimicrobial lipids and capric acid, which have antibacterial, antifungal and antiviral properties. The body converts lauric acid into monolaurin, which is believed to fight the viruses and bacteria.  Coconut milk is highly nutrient when ingested, as well as when used topically on skin and hair. Applying coconut milk to the hair supplies it with necessary nutrients to grow and provides optimal conditioning. Massaging the scalp with coconut oil can treat dandruff and dry, itchy skin. Applied to the rest of the body, coconut milk moisturizes and restores healthy skin and repairs wrinkles and sagging, and can also treat skin infections and wounds as an antifungal and antibacterial.

Reference: Coconut research center