Due to its unique flavor and creamy texture, coconut milk can add a nice twist to coffee, protein shakes and desserts. It’s not as popular as other plant-based milk alternatives in the United States, but it maintains a loyal fan base. But how nutritious is this drink? And can it bring tangible health benefits?
Coconut is well known for its high content of saturated fat. For decades, this nutrient has been associated with obesity epidemics and many chronic illnesses.However, in recent years there has been a sharp increase. the study (Opens in a new tab) Challenge these discoveries and even contradict them.
Don’t worry if you get confused. This article discusses the nutritional value and potential health benefits of coconut milk to help you determine if coconut milk is the right plant-based alternative for you.
Coconut milk: nutritional information
| Nutrients | Amount per serving (1 cup) | % Daily value |
|---|---|---|
| thick | 5g | |
| carbohydrate | 2g | |
| protein | 0g | |
| Dietary fiber | 1.9g | 7% |
| sugar | 0g | |
| calcium | 360 mg | 28% |
| Rin | 0mg | 0% |
| Vitamin D | 3.6 mcg | 18% |
| potassium | 0mg | 0% |
| Riboflavin (vitamin B2) | 0mg | 0% |
| Cobalamin (vitamin B12) | 2.16 µg | 90% |
Coconut milk in cans and coconut milk in cartons
There are two types of coconut milk, canned and carton. They are made from the same ingredients, but with different consistency, nutritional value, storage capacity, and cooking uses.
Canned coconut milk is a thick white liquid extracted from the “meat” of coconut. Because it is canned and sealed in a sterile container, it is a shelf-stable food and has a longer best-by date than coconut milk in a carton. Also, there is no need to refrigerate. Canned coconut milk is mainly used as a cooking ingredient because it has much more fat than other types of milk. It is a staple of South Asian cuisine and is often used for curry.
Coconut milk from carton is a watery white liquid extracted from the “meat” of coconut and is usually rich in vitamins, minerals and sugar. It is primarily used as a milk substitute for coffee, smoothies, shakes and cereals. In contrast to canned coconut milk, the carton version is significantly less fat, more moist and most often needs to be refrigerated before and after opening.
How long does coconut milk last?
Like dairy milk, coconut milk from cartons can be divided into two categories: UHT (ultra-high temperature) / shelf-stable foods and fresh / refrigerated. UHT beverages undergo extensive heat treatment to extend shelf life, while refrigerated beverages do not. As a result, they come with different expiration dates and storage guidelines.
Coconut milk stored at room temperature usually has a shelf life of 6-12 months. Refrigerated items tend to have a much shorter expiration date (usually a few weeks after they are manufactured) and remain fresh for about a week after opening.
What are the health benefits of coconut milk?
When water is not taken into account, saturated fat is the main component of coconut milk. For decades Saturated fat It is considered to be one of the leading causes of obesity, cardiovascular disease, and degenerative conditions.But more the study (Opens in a new tab) It is beginning to contradict this, pointing out the fact that the correlation between cardiac metabolic status and saturated fat consumption remains weak.
There is also increasing evidence of fatty acid found in Coconut oil – Especially lauric acid and medium chain triglycerides – may actually be beneficial to our health.According to the review published in Food and Agriculture Scientific Journal (Opens in a new tab)Although lauric acid has been shown to exhibit important antibacterial and antiviral properties, medium-chain triglycerides resemble the fats found in human breast milk, regulating blood lipids, improving cognitive function, and fighting. May play an important role in Free radicals And reduction inflammationAnd not only reduce development risk Type 2 diabetes And some types of cancer.
Regular intake of coconut oil, when compared to animal fats, can lower levels of “bad” low-density lipoprotein cholesterol and increase levels of “good” high-density lipoprotein cholesterol. Nutrition review (Opens in a new tab)..However, another meta-analysis Diabetes and metabolic syndrome (Opens in a new tab) It points out more adverse effects of coconut oil on the health of heart metabolism.
In addition, according to the reviews published in International Journal of Food Science (Opens in a new tab), Coconut milk contains several compounds that may provide protection against damage to lipids, proteins and DNA strands.This drink also tends to be concentrated calcium, Vitamin B12 When Vitamin D, This can help vegans supplement their intake of these nutrients without resorting to additional supplements. Unsweetened coconut milk contains very little carbohydrate or sugar, so Low carb diet..
Coconut milk and almond milk
according to Statista (Opens in a new tab), Almond milk The most popular plant-based milk alternative in the United States. Unsweetened almond milk has much less calories and tends to have a much lower fat and protein content than coconut milk. When it comes to nutritional value, it’s clearly different from brand to brand, but it’s about the same for both drinks. So while almond milk may be a better option for people whose primary goal is weight loss, coconut milk is suitable for individuals after drinking more drinks.
Both almond milk and coconut milk are suitable for a variety of foods and drinks. However, coconut milk should be used sparingly in cooking as it has a strong taste, an overwhelming aroma and tends to overwhelm other ingredients.
From an environmental point of view, the effects of coconut and almond growth are quite similar in terms of water and land use. Global food security (Opens in a new tab) journal. So it really comes down to your health goals and personal tastes.
