Recently coconut milk has become a fairly popular food.
It can replace cow's milk and also brings some health benefits.
This article will give you a detailed view of coconut milk.
What is coconut milk?
Coconut milk made from old coconut fruit is brown. It has a good consistency and fatness.
Coconut milk is often used in Thai cuisine and Southeast Asian countries. It is also commonly used in Hawaii, India and some South American and Caribbean countries.
Coconut milk should not be confused with coconut water in young coconut.
Not like coconut water , coconut milk does not exist in liquid form. To make coconut milk, hard-pressed copra is mixed with about 50% water.
In contrast, about 94% of coconut water is water. It contains less fat and nutrients than coconut milk.
Conclude: Coconut juice is derived from the old brown coconut. It is used in many traditional dishes around the world.
How is coconut milk made?
Coconut milk is divided into two types, which are thick and thin based on the consistency and how well the product is processed.
- Special: Copra is crushed and boiled or simmered in water. The mixture is then filtered through the fabric to create dense coconut milk.
- Washy: After making thick coconut milk, the remaining coconut in the filter cloth is boiled in water and then filtered for water.
In traditional cuisine, condensed coconut milk is used in desserts and thick sauces. Diluted coconut milk is used in thin soups and sauces.
Most canned coconut milk products are a mixture of 2 thick and thick milk. You can also make your own coconut milk at home and adjust the consistency to your liking.
Conclude: Coconut milk is made by soaking the grated old copra in the water and then refining it with a milk-like product.
Nutrients in coconut milk
Coconut milk is a high calorie food.
About 93% of the calories of coconut juice come from fat, including saturated fat named medium-chain triglycerides (MCTs).
This milk is also a good source of vitamins and minerals. A cup of coconut milk (240 grams) contains :
- Calories:
- Fat: 57 grams.
- The protein: 5 grams.
- Carbon hydrate: 13 grams.
- Fiber: 5 grams.
- Vitamin C: 11% RDI.
- Folate: 10% RDI.
- Iron: 22% RDI.
- Magnesium: 22% RDI.
- Potassium: 18% RDI.
- Copper: 32% RDI.
- Mangan: 110% RDI.
- Selenium: 21% RDI.
In addition, some experts believe that coconut milk contains particularly healthy proteins. However, we still need more research on this issue (2).
Conclude: High-calorie coconut milk and saturated fat named medium-chain triglycerides. It also contains many other nutrients.
Effects on weight and metabolism
About half the fat in coconut is a medium-chain fatty acid called lauric acid.
The coconut also contains a small amount of other medium chain fatty acids such as capric acid and caprylic acid.
Unlike longer chain fat, MCT from the digestive tract goes straight to the liver, in the liver they are used to produce energy or ketone. Therefore this substance is less likely to be stored as fat .
Studies have also shown that MCT may help reduce appetite and calorie intake compared to other fats .
In a small study, obese men consumed 20 grams of MCT oil at breakfast, resulting in 272 fewer calories at lunch, compared to those who consumed corn oil .
Moreover, MCT in coconut can increase the consumption of calories and burn fat, at least for a short time .
Some controlled studies in obese people and people with heart disease suggest that eating coconut oil Can help reduce body weight and belly fat. Cardiovascular health signs have also improved .
Although there has not been any direct research on the effects of coconut milk on weight and metabolism, some studies have shown the impressive effects that coconut oil and MCT bring.
Coconut milk also has the same effects, because it also contains similar fatty acids.
Conclude: MCT in coconut milk can reduce appetite, increase metabolism and help reduce belly fat.
Impact on cholesterol and cardiovascular health
Because coconut milk is high in saturated fat, many people wonder if this is a heart-healthy food.
There is very little in-depth research on coconut milk, but one study has shown that this milk is beneficial for people with medium and high cholesterol levels.
An 8-week study in 60 men showed that porridge Coconut milk helps reduce LDL cholesterol more harmful than soy milk porridge. Coconut milk porridge also increased HDL cholesterol by 18%, compared to soy milk porridge that only increased by 3% .
Most studies with coconut oil or copra also show improvements in LDL, HDL and triglyceride cholesterol levels .
However, in some studies, both LDL and HDL cholesterol levels are increased when fat is absorbed from coconut. The amount of triglycerides is reduced compared to other fats (17, ).
Lauric acid, which is the main fatty acid in coconut, can increase LDL cholesterol by reducing the activity of receptors that are able to remove LDL from the blood .
The results of two studies in two similar groups suggest that the reaction of cholesterol with lauric acid may vary depending on the individual as well as the amount of coconut in the diet.
In a study of healthy women, replacing 14% of saturated fat with lauric acid increased about 16% of LDL cholesterol. In another study, replacing 4% of saturated fat with lauric acid had a very small effect on cholesterol (19, ).
Conclude: In general, cholesterol and triglyceride levels will improve when eating coconut. In some cases both LDL and HDL cholesterol levels increase.
Other potential health benefits
Coconut milk is also capable of:
- Reduce inflammation: Animal studies show that coconut extract and coconut oil reduce inflammation and swelling in injured mice .
- Reducing ulcer size: In one study, coconut milk reduced 54% of gastric ulcer size - the same effect as anti-ulcer drugs .
- Anti-virus and bacteria: The MCT in coconut, especially lauric acid, helps reduce the level of infection caused by viruses and bacteria, including bacteria in mouth .
Conclude: Coconut milk can reduce inflammation, reduce ulcer size and fight off viruses and bacteria that cause infections.
Side effects
Except for allergies to coconut, coconut milk does not cause side effects. Compared to almond and peanut allergies, coconut allergies are relatively rare (28).
However, some gastrointestinal experts recommend that people who are unable to tolerate FODMAP only drink .
Many canned coconut milk contains bisphenol A (BPA), a chemical in the packaging that can be absorbed into food. BPA is thought to cause reproductive and cancer problems in animal and human studies .
Fortunately, some brands use packaging that does not contain BPA, you should choose these brands to ensure safety.
Conclude: Coconut milk is safe for most people who are not allergic to coconut. It is best to choose canned products that do not contain BPA.
How to use coconut milk
Although coconut milk is very nutritious, it also contains high calories. Keep this in mind when adding coconut milk to food or using it in recipes.
Here are some ways to add coconut milk to your diet
- Add a few tablespoons of coconut milk to coffee.
- Half a cup of coconut milk on fruit smoothies or Protein smoothie .
- Put a small amount on berries or papaya sliced.
- Add a few tablespoons of coconut milk to oatmeal or ripe cereals.
Recipes with coconut milk
Here are some healthy recipes using coconut milk:
How to choose the best coconut juice
Here are a few tips to choose coconut milk:
- Read the package carefully: If possible, you should choose a product that only contains coconut and water. Avoid ingredients that have not been identified as .
- Choose canned products that do not contain BPA: Buy coconut milk from companies using cans that do not contain BPA, such as Native Forest and Natural Value.
- Use canned milk: Unsweetened coconut milk in carton boxes usually contains less fat and calories than canned products. Choose brands that do not contain carageenan, such as So Delicious and Silk.
- Use low fat: For a low-calorie diet, choose low-fat canned coconut milk. This type is thinner and contains about 125 calories per 120 grams .
- DIY coconut milk: If you want to use the freshest and healthiest coconut milk, do it yourself with the following formula: .
Conclude: Coconut milk can be used in a variety of recipes. Avoid types that contain unknown ingredients, or you can make your own coconut milk at home.
Things to remember
Coconut milk is a delicious, nutritious and versatile food widely used. You can also do it yourself at home.
Adding a sufficient amount of coconut milk to your diet will help improve your health.
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