Is coconut all that it is cracked up to be?

Coconut is not only delicious, but nutritious. A popular beverage is the coconut milk you can buy in the 1 quart or 1 gallon cartons to replace (cow's) milk in your cereal or in your cup (enjoyed alone or blended in a beverage of your choice).

 

Not to be confused with canned coconut milk, which is quite dense in consistency and calories. And, thus, should not be consumed as a full glass of milk. Rather, it should be consumed sparingly. It is often used in ethnic cuisine for added flavor, mouthfeel. Canned coconut milk contains about 500 calories (and more than 40g saturated fats) per cup.  

 

On the market there are now a variety of brands that are designed as a milk alternatives - relatively low in calories and quite pleasant in taste. One of the lowest calorie coconut milk - milk alternatives is Unsweetened So Delicious Coconut Milk: At just 50 calories per cup, it is low in sodium, has no cholesterol, has no sugars, yet provides adequate calcium and heart-healthy potassium. Other brands may be as caloric as 2% milk (120 cal) which isn't so bad, perhaps these may have a thicker consistency and more full-filling mouthfeel.

 

It is important to always read labels to see the nutritional values your product contains as they may vary in fats, sat fats, sugars, etc. Yes, some of those commercial blends contain more than just health benefits from coconut, such as added sweeteners (ie sugar or a non-nutritive sweetener) and other less-than-healthy additives.  So just like any milk alternative (whether almond, soy or hemp...) you have to read the labels!

 

 

 

It has been widely publicised that the saturated fats contained in coconut milk may help create a favorable cholesterol profile by increasing the good HDL cholesterol. It's Medium Chain Fatty Acids (MCFA) have also shown positive effects in certain studies in terms of less fatty deposits, weight loss and an increase in metabolic rate when compared to LCFA (long chain fatty acids) consumption. But many of these studies are limited. 

 

According to the American Diabetes Association, saturated fats should not be more than 7% of your daily diet. (You may not necessarily be diabetic, but a diabetic diet is a heart-healthy one - in fact I'd recommend it for most Americans). That's about 15g for the average person. Note the daily average and percentage of intake provided in a sample 2000 cal meal plan from MyPlate (on average: 16g/day; 7% of daily diet). That said, it is important to note that even So Delicious Coconut Milk contains 5g of saturated fats per cup and thus the 'cholesterol benefit' should not be taken as liberty to consume quite liberally. One cup is not too much, especially when you compare it just one ounce of cheese which can contain 6-8g of saturated fats.  

 

While a meta-analyisis published in the American Journal of Clinical Nutrition could not provide sufficient evidence to conclude that dietary saturated fat is associated with increased risk for Coronary Heart Disease and Cardio-vascular disease, it is important to note that several studies report decreased risk in cardiovascular disease by reducing amount of saturated fats in diet (often by replacing with poly-unsaturated fats through various plant-based sources). The American Dietetic Association still emphasizes the reduction of saturated fats (and trans fats) and an increase in omega 3 poly-unsaturated fatty acids.

 

In a study reported in the American Journal of Clinical Nutrition, cholesterol levels were 11% higher in those men consuming a diet containing MCFA's (saturated fats) vs those who consumed a diet containing Sunflower Oil (rich in unsaturated fats). The level of LDL was also higher (by 12%). 

 

So enjoy coconut milk (the aternative beverage, not the canned), but be sure to watch your overall daily saturated fat intake. Look for unsweetened and ones with the least amount of additives. Alternate with other great tasting and nutritional beverages such as hemp milk and almond milk - keeping in mind to also be on the lookout for sweeteners and other additives.