Due to its characteristic taste and creamy texture, coconut milk can add a nice note to coffee, protein shakes and desserts. Although not nearly as popular as other herbal alternatives to milk in the United States, it retains a loyal fan base. But how nutritious is this drink? And can it bring any tangible health benefits?
Coconuts are known for their high content of saturated fats. For decades, this nutrient has been associated with the obesity epidemic and a number of chronic diseases. However, in recent years there has been a sharp increase studies (opens in new tab) challenging these findings, and even contradicting them.
If you feel confused, don’t worry. In this article, we will discuss the nutritional value and potential health benefits of coconut milk to help you decide if this is the right herbal alternative for you.
Coconut milk: nutrition information
| Nutrient | Quantity per serving (1 cup) | % Daily Value |
|---|---|---|
| Thick | 5g | |
| Carbohydrates | 2g | |
| Protein | 0g | |
| Dietary fiber | 1.9г | 7% |
| Sugar | 0g | |
| Calcium | 360 mg | 28% |
| Phosphorus | 0 mg | 0% |
| Vitamin D | 3.6 mcg | 18% |
| Potassium | 0 mg | 0% |
| riboflavin (vitamin B2) | 0 mg | 0% |
| cobalamin (vitamin B12) | 2.16 Yug | 90% |
Canned coconut milk versus coconut milk in a carton
There are two types of coconut milk - canned and cardboard. Although they are made from the same ingredient, they differ in terms of consistency, nutritional value, storage ability and culinary use.
Canned coconut milk is a thick, white liquid extracted from coconut ‘meat’. Since it is canned and sealed in a sterile container, it is stable on the shelf and has a longer shelf life than coconut milk in cardboard. It also does not need to be cooled. Canned coconut milk has much more fat than other types of milk and as such is primarily used as a cooking ingredient. It is a common food in many South Asian cuisines and is often used to make curry.
Cardboard coconut milk is an aqueous, white liquid extracted from coconut ‘meat’ and is usually enriched with vitamins, minerals and added sugar. It is used primarily as an alternative to milk in coffees, smoothies, shakes and cereals. Unlike canned coconut milk, the carton version contains significantly less fat and more water, and in most cases must be refrigerated before and after opening.
How long does coconut milk last?
Just like milk milk, cardboard coconut milk can be divided into two categories: UHT (ultra-high temperature) / stable on the shelf and fresh / in the refrigerator. UHT beverages undergo extensive heat treatment to extend their shelf life, while those in the refrigerator do not. As a result, they come with different shelf life and storage guidelines.
Coconut-stable coconut milk usually has a shelf life of six to 12 months. Chilled ones usually have a much shorter shelf life - usually a few weeks from the time they are produced - and stay fresh for about a week after opening.
What are the health benefits of coconut milk?
When water is not counted, saturated fats are the main ingredient in coconut milk. For decades, Saturated fats is considered one of the biggest contributing factors to obesity, cardiovascular disease and degenerative conditions. However, more studies (opens in new tab) they begin to contradict this, pointing to the fact that the correlation between cardiometabolic conditions and saturated fat consumption remains weak.
There is also growing evidence that fatty acids are found in coconut oil - Lauric acid and especially medium chain fatty acids - can actually be good for our health. According to a review published in Journal of Food Science and Agriculture (opens in new tab)Lauric acid has been shown to show significant antibacterial and antiviral properties, while mid-chain fatty acids, reminiscent of fats found in human milk, may play an important role in regulating blood lipids, improving cognitive function, and combating free radicals and reduction inflammationas well as reducing development risks type 2 diabetes and several types of cancer.
Compared to animal fats, regular consumption of coconut oil can lead to lower levels of “bad” low-density lipoprotein cholesterol and higher levels of “good” high-density lipoprotein cholesterol, as shown by the results of a meta-analysis published in Nutrition Reviews (opens in new tab). However, it is worth noting that another meta-analysis was published in Diabetes and metabolic syndrome (opens in new tab) indicates several harmful effects of coconut oil on cardiometabolic health.
Moreover, according to a review published in International Journal of Food Science (opens in new tab), coconut milk contains several compounds that can provide protection against damage to lipids, proteins and DNA strands. This drink also tends to be enriched calcium, vitamin B12 i Vitamin D, which can help vegans supplement their intake of nutrients without resorting to additional supplements. Unsweetened coconut milk is also largely devoid of carbohydrates and sugars, making it a good choice for people on a low-carb diet.
Coconut milk against almond milk
According to A statesman (opens in new tab), almond milk is the most popular alternative to plant-based milk in the United States. Unsweetened almond milk usually has much fewer calories, as well as much less fat and protein than coconut milk. When it comes to nutrient values, they are roughly comparable in both drinks, although this is clearly different from the brand. As such, almond milk may be a better option for people whose primary goal is weight loss, while coconut milk would suit individuals who want a more plentiful drink.
Both almond and coconut milk have good results in various foods and drinks. However, coconut milk usually has a stronger taste and an irresistible aroma that can overpower other ingredients, so it may need to be used more sparingly in cooking.
From an environmental perspective, the impact of coconut and almond cultivation is quite similar in terms of their water and land use, according to a review published in Global food security (opens in new tab) magazine. So, it really comes down to your health goals and personal preferences.