Coconut Milk – Everything you need to know about this vegan milk

‘Coconut milk’ is an ancient discovery that’s been an integral part of many cuisines. But along with the aroma and flavour, it has incredible health benefits.

It is an excellent alternative to cow milk and has many health benefits.

This white elixir is full of surprising benefits. Yet not many people know about it. They are so obsessed with cow, goat milk, camel milk, donkey milk and all. That this ancient ingredient is slipping off the list!

Coconut milk is a great choice for vegans and lactose intolerants.  

Also Read: 7 Different Types of Milk – Everything you need to know

What is coconut milk?

We get this milky white liquid from the flesh of mature coconuts. No doubt it’s a delicious ingredient in desserts, soups and sauces. But it offers an impressive array of health benefits. 

Moreover, it is an excellent alternative to dairy products. It makes a great choice for people who are allergic or sensitive to regular milk. 

Coconut milk vs coconut water

Firstly, Coconut water is the clear, thin liquid inside the coconut. Whereas, the milk is an emulsion of ground coconut meat and water. Secondly, Coconut water is rich in electrolytes. Whereas coconut milk is high in protein and fat. 

Also Read: Is coconut water safe in diabetes?

How is coconut milk made?

This amazing fruit milk is derived from the flesh of coconut.

Grate the white flesh of the coconut and soak it in hot water. The cream formed on the surface of the liquid is called coconut cream. Sieve the liquid and separate it from the pulp to get the vegan milk. 

The preparation of this milk can be thick or thin. Squeezing the grated coconuts through cheesecloth extracts thick liquid. And squeezing it through the cheesecloth for the second time gives you thin liquid.

Nutrition Facts

Coconut is one magical fruit that offers many benefits. The fibrous, fleshy coconut has many nutritional perks. It is rich in vitamins C and E which contains anti-oxidant properties.

Check out the rich nutritional profile of raw one cup of coconut milk:

• Calories: 445
• Water: 164.71 grams (g)
• Protein: 4.57 g
• Fat: 48.21 g
• Carbohydrates: 6.35 g
• Calcium: 41 milligrams (mg)
• Potassium: 497 mg
• Magnesium: 104 mg
• Iron: 7.46 mg
• Vitamin C: 2.30 mg

Benefits of coconut milk

A unique pot of beneficial nutrients, it can treat many diseases. From bronchitis to burn wounds to intestinal worms, this liquid can cure it all. In modern-day, researchers are studying it for its antimicrobial and antioxidizing properties.

Check these 8 wonders of this vegan milk

1. Weight loss

It contains more than 90% saturated fat, yet it does not make you fat! 

The plant milk contains medium-chain triglycerides (MCTs) which are linked to weight loss. Medium-chain triglycerides prolong the feeling of satiety and curbs cravings.  Research suggests that MCTs could induce modest weight loss. 

Findings of a 2018 study suggest that MCTs increase insulin sensitivity. Insulin is an essential hormone that breaks down glucose. It controls blood sugar levels and promotes weight loss. 

Also Read: Beetroot for weightloss

2. Electrolyte balance

Coconut is a rich tub of electrolytes like potassium, magnesium and phosphorous. Firstly, Potassium aids in the maintenance of healthy heart rhythm and muscle functioning. Secondly, Magnesium helps in building a healthy immune system. It aids in maintaining normal nerve and muscle function. Thirdly, Phosphorus is essential for bones and teeth health. 

3. Healthy Heart

Coconut increases the ‘good cholesterol’ (HDL) while resisting the bad cholesterol. HDL has anti-inflammatory properties that protect the blood vessel lining. LDL cholesterol promotes the formation of plaques in blood vessels causing pathological narrowing. 

4. Sturdy immunity 

Coconut contains lauric acid which has antiseptic, antimicrobial and anti-inflammatory properties. It helps in fighting infections caused by bacteria, viruses, and fungi. 

5. Prevention of anaemia

Coconut contains a significant quantity of iron. Iron is essential for the formation of healthy red blood cells. Consuming a regulated amount of coconut milk helps avoid anaemia, a condition of iron deficiency.

6. Anti-inflammatory actions

Coconut has anti-inflammatory, analgesic and antipyretic actions that aids in combating joint pain and inflammation. It has a sweet taste that makes it a great natural substitute for sugar which is pro-inflammatory.

The fats in coconut milk may further help prevent blood sugar fluctuations and oxidative stress, which are big contributors to insulin resistance and type 2 diabetes. Thus, switching for this vegan milk is a healthy alternative.

I recommend coconut milk to patients suffering from autoimmune inflammatory conditions such as rheumatoid arthritis and lupus arthritis.

7. Healthy gut 

Coconut milk is a great food for the gut. The fatty acids in coconut can significantly impact the bad pathogens but they do harm the good bacteria. In simple words, coconut milk feeds the good gut bacteria and eliminates harmful pathogens.

8. Strong bones

Oxidative stress and free radical damage can increase the risk of osteoporosis. Coconut is an antioxidizing agent that kills off free radicals and combat the damage done by oxidative stress thus inhibiting free radical-induced bone loss. 

Also, healthy saturated fats in coconut milk enhance the absorption of calcium which is a crucial bone-building mineral. 

Further studies are analyzing the role of coconut milk in preventing obesity, diabetes, Alzheimer’s and cancer. With new findings coming to light, coconut milk promises to be the ‘next big thing’ in healthy nutrition.

Caution!

Though coconut milk is replete of benefits, it may not be everyone’s nectar! People with coconut allergy should avoid this. It also contains fermentable carbohydrates which can cause digestive issues in some people.

This milk also contains fermentable carbohydrates. These can cause digestive issues, such as diarrhoea or constipation, in people with irritable bowel syndrome.

Also, overeating even the best foods can cause problems. Coconut milk contains high levels of calorie and fats and consuming too much can result in weight gain.