Unsweetened coconut milk is a superfood milk substitute I frequently use in my home. While almond milk and oat milk are good for certain recipes, coconut milk adds a rich creaminess. It also tends to have fewer ingredients in its commercial form. Due to its creamy texture, coconut milk makes an excellent substitute for cow’s milk products like half-and-half and whipped cream.
What is Coconut Milk?
Coconut milk is made by blending the fresh coconut flesh (or “meat”) of a mature coconut with water. (The brown hairy ones at the grocery store). Then the mixture is put through a filter to extract the milk. The resulting liquid is thick and creamy with a natural coconut flavor.
There are a lot of coconut products out there these days. Besides coconut milk, you’ll see coconut cream, coconut oil, coconut water, coconut flour, coconut sugar, and even coconut aminos.
While they’re all derived from coconuts, they differ in their processing, taste, uses, nutrients, and health benefits.
Health Benefits of Coconut Milk
So, what does coconut milk do for your body? Coconut milk is rich in healthy fats, minerals, and other nutrients. It’s low in carbohydrates, so it’s an excellent milk alternative if you’re on a low-carb or ketogenic diet.
The main minerals in coconut milk are magnesium, iron, phosphorus, potassium, and zinc. Coconut milk provides a moderate amount of magnesium and about 3-4 mg of iron.
Phosphorus is essential for bone health and energy production. Coconut milk provides about 60 mg per cup. It also provides potassium, an important electrolyte mineral for maintaining balanced blood pressure. One cup of coconut milk contains around 600 mg of potassium — almost as much as a banana.
Coconut milk isn’t a good source of calcium, vitamin A, or vitamin D. So, some commercial brands fortify their coconut milk with these nutrients. That’s why you’ll sometimes see them in the nutrition facts labels on the coconut milk that comes in cartons.
May Reduce Inflammation
The fatty acids in coconut milk may help reduce inflammation. Lauric acid is a medium chain triglyceride (MCT) in coconut milk that’s also an antioxidant. Scientists have linked lauric acid to a reduction of inflammatory chemicals in the body.
Coconut milk also has trace amounts of antioxidant nutrients like vitamin C, vitamin E, and selenium. While they occur in small quantities, these antioxidants can have strong anti-inflammatory effects.
We know chronic inflammation is behind most health conditions. It plays a key role in heart disease, arthritis, and autoimmune disorders, for example. Eating an anti-inflammatory diet that includes coconut products may help.
Immune Support
Coconut milk may support the immune system and help fight infections. The lauric acid in coconut milk has antimicrobial properties. Lauric acid is converted into monolaurin which fights harmful pathogens like bacteria, viruses, and fungi.
Since lauric acid is a fatty acid, there’s even more of it in coconut oil.
Brain Health
The MCTs in coconut milk can provide a quick energy source for the brain, which usually uses glucose for fuel. In the absence of carbohydrates, MCTs provide an alternative energy source. The brain does really well on ketones and some people notice better cognitive function and focus. World-renowned neurologist Dr. Dale Bredesen uses MCTs to support those with Alzheimer’s disease.
Digestive Support
Coconut milk has dietary fiber, which can help improve digestion and prevent constipation. It may also promote gut health by encouraging the growth of beneficial bacteria in the digestive tract. The fats in coconut milk are easier to digest for some people, especially those with lactose intolerance, as it’s a dairy-free alternative.
What About Cholesterol and Heart Health?
Coconut milk’s fat content is mostly saturated fats. Mainstream thinking is that saturated fats increase LDL “bad” cholesterol levels. I don’t worry so much about saturated fats, and I don’t believe they lead to unhealthy high cholesterol as part of a whole foods diet.
Other issues like inflammation and high blood sugar levels are behind cardiovascular disease. Coconut milk also has a specific type of saturated fat called lauric acid.
Lauric acid is believed to raise both LDL and HDL or “good” cholesterol. The increase in HDL may help balance the potential rise in LDL. There’s really no good or bad cholesterol. It’s just cholesterol, which your liver will make anyway if you get too low.
Is Coconut Milk Fattening?
Coconut milk is relatively high in calories, especially the full-fat variety. A 1-cup serving of canned coconut milk can contain around 400-450 calories. However, the type of fat in coconut milk is mostly medium-chain triglycerides (MCTs).
In scientific studies, MCTs are less likely to be stored as fat. They may actually promote weight loss by curbing appetite and boosting fat burning.
However, if you’re concerned about weight, just use smaller amounts. A few tablespoons in coffee or smoothies will still provide flavor and creaminess. That way, you can enjoy the creamy texture without significantly increasing calories.
You may have noticed light coconut milk on the shelves next to the full-fat version. However, it’s lower in calories because it’s diluted with water to make it low-fat. If you want to cut calories, add more water to regular coconut milk.
Another important thing is to look for unsweetened coconut milk. Many coconut milk brands have added sugar, which makes it more likely to promote weight gain. Combining sweeteners with fats is a quick way to pack on the pounds.
Easy Ways to Add Coconut Milk to Your Diet
There are many easy and delicious ways to incorporate coconut milk into your diet. Here are some ideas and some of my favorites:
Beverages
Soups
Curries
Desserts
Here are ten other ways I like to use coconut milk. With all those coconut milk recipes, you might wonder if it’s possible to overdo it.
Is It Safe to Drink Coconut Milk Every Day?
Overconsumption of coconut milk could also lead to unwanted weight gain. Taking in a lot of coconut milk, especially alongside other high-fat foods, could contribute to obesity over time.
According to the FDA, coconuts are considered “tree nuts.” So, those with tree nut allergies (cashew, walnut, or almond) may want to be careful with coconut milk.
While coconuts are technically fruits, some people with tree nut allergies also react to coconut. That could be due to cross-reactivity as the immune system becomes super sensitive. However, it could be due to the cross-contamination at the processing facilities. Either way, it’s a good idea to be careful.
A compromised gut also increases a person’s chances of developing a coconut allergy. But that’s the case with foods in general.
Bottom Line on Coconut Milk
Coconut milk is one of my favorite non-dairy milks to use. I find that buying it in its full-fat form is the best for versatility. To top desserts, I drain off the water and whip it like heavy cream. If I need a more diluted version, I just add more water and blend it smooth. Coconut milk’s nutritional content makes it a no-brainer item to always have in the pantry.
Do you use coconut milk in your home? What are your favorite ways to use it? Share with us below!