“The two basic items to sustain life are sunshine and coconut milk,” says Dustin Hoffman, a well-known American director and actor. But does it really deserve all the hype? In this article, we look at the nutritional profile of coconut milk, its benefits, potential side effects, how to make it at home, and more. Read on! Let’s begin!
What Is Coconut Milk?
There are four edible components to coconut: coconut water, coconut cream, coconut meat, and coconut milk. Coconut water is the milky water that comes out when you break open a fresh coconut (and is about 94% water). Coconut milk is not “milk” in the conventional sense. It is the thick liquid that you get when you blend coconut meat with water and then strain it (about 50% water). One of the best ways to obtain coconut milk is to buy older, mature coconuts. As coconuts age, the water in them gets replaced by the meat, making them better for coconut milk. In the following section, we will see if coconut milk can be good for you.
Is Coconut Milk Good For You?
Don’t let the fact that coconuts are high in fat deter you. Coconut milk, when consumed in moderation, can be part of a healthy diet and beauty routine. Coconut milk is used in a variety of recipes and skin and hair treatments. It is used as a base ingredient in almost every dish in South East Asia. If you have Thai food regularly, you know what I am talking about. It’s also popular in Hawaii, India, and certain South American and Caribbean countries. Coconut milk is used in cooking not only because of its taste but also because of the wide range of nutrients it contains. Let’s look at a rundown of coconut milk’s nutrient profile.
Coconut Milk Nutrition Facts
Coconut milk is a high calorie food as it is rich in Medium Chain Triglycerides (MCTs), a type of saturated fat. It is also a good source of vitamins and minerals like manganese and copper. Check out the nutritional profile* of coconut milk below (serving size: 1 cup, 240 grams). *values sources from USDA, coconut milk, raw The trace elements present in coconut milk are responsible for the regulation of electrolytes, nerve control, muscle relaxation, and the production of energy in the body. Let’s now talk about the possible health benefits of this tasty non-dairy alternative.
What Are The Health Benefits Of Coconut Milk?
Coconut milk may play a role in maintaining a healthy heart, aids digestion, and strengthens the immune and nervous systems. Keep reading for more details about its benefits.
1. Effects On Heart Health
Did you ever imagine that consuming something rich in fat can help promote a healthy heart? Coconut milk contains lauric acid, a medium-chain fatty acid that might have a positive effect on serum lipid and cholesterol levels in men and women(1). A study was conducted on 60 healthy people for 8 weeks. For 5 days a week, they were fed coconut milk porridge, and their cholesterol levels were tested. The researchers found that the “bad cholesterol” (LDL) levels of the participants considerably decreased and “good cholesterol” (HDL) levels increased. The study concluded that coconut milk did not have a negative effect on lipid profiles (2).
2. Effect On Weight Loss
Coconuts contain 12% medium-chain triglycerides (MCTs), and capric and caprylic acid that are less likely to be stored as fat. They also promote the production of ketones, and induce satiety, which prevents overeating. This quality may be beneficial in long-term weight loss. In a study in 2003, 24 overweight individuals were given diets rich in MCT and long-chain fatty acids (LCT) for 4 weeks. Their body composition was tested at the end of the time frame. It was noticed that consuming MCTs resulted in decreased levels of adipose tissue as compared to LCTs. The study further stated that MCTs could be considered as agents that help in the prevention of obesity (3). No studies have directly examined how coconut milk affects weight and metabolism. Further studies are needed before any claims can be made.
3. Helps Control Diabetes
The virgin coconut oil that is prepared from coconut milk has been shown to affect blood glucose levels positively. It contains antioxidant properties that improve the insulin secretion in the body (4). Another paper researched in Thailand talked about the benefits of coconut oil for diabetes. It suggested that virgin coconut oil increases the efficiency of cellular response to insulin, reduces blood sugar levels, stimulates metabolism, and decreases the glycemic index of food, thereby helping control diabetes (5).
4. May Help Deal With Alzheimer’s Disease
Coconut milk contains a modest amount of medium-chain triglycerides (MCTs). These MCTs are easily absorbed by the liver and get converted to ketones. Ketones have been identified as an alternative source of energy for the brain and can be beneficial for people with Alzheimer’s disease or those who are at the risk (5).
5. Has Antibacterial, Antiviral, And Antifungal Properties
Several studies have been conducted on coconut and its various forms to test their abilities on inflammation and microbes. Virgin coconut oil, the pure form of oil extracted from coconut milk, is rich in MCTs and lauric acid. Due to this, virgin coconut oil has excellent anti-inflammatory, antibacterial, antiviral, and antifungal properties (6). Another study performed in Chiang Mai, Thailand, investigated the pharmacological effects of virgin coconut oil. The results suggested that the oil possessed anti-inflammatory, analgesic, and antipyretic properties (7).
6. May Prevent Ulcers
If you are suffering from stomach ulcers, drinking coconut milk can help in significantly reducing and preventing ulcers altogether. Coconut milk contains anti-ulcer and antibacterial properties that fight the bacteria causing the ulcers. Drinking a glass of coconut milk at least once a week can give positive results in no time. A study was carried out in Chennai, India, to test the efficacy of a polyherbal cream, containing coconut milk as one of its main ingredients, on diabetic patients with foot ulcers. The study suggested that due to the anti-inflammatory and antibacterial properties of coconut milk and some other ingredients, this cream was highly effective in healing the ulcers (8).
7. May Promote The Health Of Prostate Glands
Coconut milk is a great source of a lot of vitamins and minerals. Among those nutrients is zinc, an element that helps to maintain the health of the prostate gland and reduce the risk of prostate cancer (9). The prostate gland already contains a high amount of zinc in its soft tissues, but drinking coconut milk regularly makes sure that the zinc levels in the body are replenished. These were the health benefits of coconut milk, and now…
What About The Benefits Of Coconut Milk For Skin?
Coconut milk is extremely healthy for the skin as well. It imparts a nourishing glow to the skin on regular use and also treats several skin conditions.
8. Moisturizes The Skin
People have been indulging in milk baths for centuries. Whether it is for infants or brides, it is a commonly known fact that milk moisturizes our skin and makes it soft and supple. Maybe it is time to switch to coconut milk now. Applying coconut milk to your skin does more than just moisturizing it. Coconut milk combats dryness, itchiness, swelling, and redness, soothes the skin, and promotes healthy, glowing skin. Add 1 cup of coconut milk, ½ cup of rose water, and 1 cup of rose petals to warm water and bathe with it. Do this often, and you will be amazed by the results.
9. Treats Sunburns
Applying coconut milk on sunburns can effectively heal the skin in no time due to its anti-inflammatory properties. The fats in this milk reduce pain, redness, and swelling on the skin. You can apply a thin layer of coconut milk on the affected area at night before you go to bed and rinse it in the morning for best results.
10. Prevents Premature Aging
Want to feel and look young? Use coconut milk! This milk is packed with vitamin C and copper, which help to maintain the elasticity and flexibility of the skin while improving its appearance and health. Make a paste of a few drops of coconut milk mixed with 6-7 peeled almonds and apply this as a face mask for about 15 minutes. Wash it off with cold water. Doing this 2-3 times a week will improve your skin health and reduce the signs of aging significantly.
11. Treats Skin Ailments
Using coconut milk on the skin can help reduce and prevent acne. The antimicrobial properties of the milk prevent breakouts, and its fats prevent the skin pores from clogging.
12. Is A Good Makeup Remover
Why use expensive makeup removers on your skin when you can use something so healthy and natural? Mix 2 measures of olive oil and 1 measure of coconut milk and gently rub on your skin with a cotton ball. This will not only remove your makeup but also deeply nourish your skin.
13. Exfoliates Your Skin
Coconut milk is one of the best and most natural ways to exfoliate your skin. can make a paste of oatmeal powder with coconut milk and use it on your face as a scrub one to two times a week to achieve the best results. Now that we learnt about the benefits of coconut milk for the skin, here is the next obvious question…
Are There Any Benefits Of Coconut Milk For The Hair?
Of course, there are! Coconut milk can be used regularly on the hair to give shiny and smooth tresses. It also provides the following benefits:
14. Promotes Hair Growth
Coconut milk contains a wide range of essential nutrients that nourish the hair follicles and boost hair growth. All you need to do is massage coconut milk into your hair and leave it on for about 20 to 30 minutes before shampooing as usual.
15. Restores Dry, Damaged Hair
Just like how coconut milk provides moisture and nourishment to the skin, it works similarly on the hair too. Coconut milk, when used regularly on dry and damaged hair, helps to restore its shine. It also helps to soothe and treat itchiness and dandruff on the scalp. Place unsweetened coconut milk in the refrigerator overnight to harden it a little. In the morning, apply the milk from roots of the hair to the tips, section by section. Leave it on for about 20 to 30 minutes and shampoo as you normally would. Try this treatment once or twice a week, and you will start noticing a change in a month’s time.
16. Is A Hair Detangler And Natural Conditioner
Coconut milk acts as a brilliant hair conditioner to provide softer, thicker, and longer hair. Not only that, it also helps to detangle your hair. Just apply a little milk to your hair and comb out the tangles in a jiffy. You can also use it as a leave-in conditioner to add volume to your hair. Now that you have read about all the amazing benefits of coconut, you must be curious to know how you can make this milk at home.
How To Make Coconut Milk At Home
Making this delicious milk takes just about 10 minutes. It is an inexpensive and healthier substitute for regular milk. The process is as described below.
4 cups of water 1 ½ to 2 cups of unsweetened shredded coconut
Let’s now understand how you can use this milk.
How To Use Coconut Milk
There are plenty of creative ways you can use coconut milk in your daily cooking and beauty regimens. Here are a few suggestions: Want to know some innovative ways to use this milk in your cooking? Here are some of our favorite recipes, just for you.
What Are Some Healthy Coconut Milk Recipes?
1. Coconut Shrimp Curry
½ kg large shrimp (peeled and deveined) ¼ teaspoon salt ¼ teaspoon black pepper ¼ teaspoon cayenne pepper 2 tablespoons lemon juice
1 tablespoon coconut oil 1 medium onion (chopped) 3 cloves garlic (minced) 1 tablespoon ginger (minced) ½ teaspoon black pepper Salt to taste ½ teaspoon turmeric 2 teaspoons coriander powder 1 teaspoon curry powder 410 grams diced tomatoes 385 ml coconut milk Fresh cilantro for garnishing
2. Coconut Milk Chocolate Mousse
2 cans full-fat coconut milk 4 tablespoons cocoa powder 4 tablespoons sweetener (maple syrup, coconut nectar or honey) 2 teaspoons vanilla extract A pinch of salt 100 grams dark chocolate
It’s important for you to know how to select and store coconut milk so that your recipes come out well.
How To Select and Store
Selection
When buying coconut milk from the store, there are a few things you need to look out for: The best way is to make your own coconut milk. If you follow the method in the article, you’ll have fresh and healthy coconut milk ready in a few minutes.
Storing
How do you store coconut milk, whether it is homemade or store-bought? First things first – make sure you use the homemade one more often instead of relying on the store-bought one. Make enough quantity that you will entirely use up at one go. If you absolutely need to store coconut milk, we recommend that you pour it in a glass jar, cover it tightly and refrigerate it until you use it again. Shake the jar thoroughly before your next use. You can also freeze a large portion of the milk. This way, it will stay fresher longer. All good things do come with their share of side effects. Let’s find out if coconut milk has any.
Are There Any Side Effects Of Coconut Milk?
There can be harmful effects when you consume coconut milk in excess quantities. Some of its side effects are:
1. High Blood Pressure
It can cause high blood pressure. Since coconut milk is high in fats, it can elevate the cholesterol levels in the body, which can lead to cardiovascular problems and high blood pressure. A cup of coconut milk contains about 55 to 60 grams of fat, most of which is saturated.
2. Allergies
It may lead to allergies. If you are allergic tree nuts, experts suggest that you avoid drinking coconut milk since it may lead to a life-threatening situation.
3. Weight Gain
Coconut milk is high in fat, so if you are following a restricted diet and trying to lose weight, it may not be for you.
4. Constipation
Drinking large amounts of coconut milk every day may cause digestion troubles and constipation. Can I substitute coconut milk for cow’s milk? Check out the infographic below to learn more about the benefits of applying coconut milk to your skin. Of course, you can. Coconut milk is a great alternative, especially if you are lactose intolerant. Why does coconut milk separate? When coconut milk becomes very cold, its protein and fats may separate from the liquid. You can heat it up a little or whisk it thoroughly in a bowl. Coconut milk is high in saturated fat. Is it bad for me? No, it isn’t. Coconut milk has vegetable fat, not animal fat. This means that it melts at room temperature and goes through your system without clogging your arteries. Can pregnant women drink coconut milk? Yes, they can! Coconut milk can be very healthy for the development of the fetus due to the wide variety of nutrients it offers. However, it has to be consumed in moderation. How much coconut milk can I consume daily? Coconut milk contains saturated fats, which should be limited to less than 10% of your daily calorie intake. Therefore, you may drink 1-2 cups of coconut milk daily. Does coconut milk have Omega 3? No, it does not contain Omega 3 fatty acids.
