Due to its distinctive flavor and creamy texture, coconut milk can add a nice touch to coffees, protein shakes, and desserts. Although not as popular as other plant-based milk alternatives in the US, it retains a loyal fan base. But how nutritious is this drink? And can it bring tangible health benefits?
Coconuts are well known for their high content of saturated fat. For decades, this nutrient has been linked to the obesity epidemic and a host of chronic diseases. However, in recent years there has been a sharp increase in studies (opens in a new tab) challenging these findings, and even contradicting them.
If you feel confused, don’t worry. In this article, we’ll discuss the nutritional value and potential health benefits of coconut milk to help you decide if it’s the right plant-based alternative for you.
Coconut milk: nutritional information
| Nutritious | Amount per serving (1 cup) | % Daily value |
|---|---|---|
| Fat | 5g | |
| carbohydrates | 2 g | |
| Protein | 0g | |
| Dietary fiber | 1.9g | 7% |
| Sugar | 0g | |
| Calcium | 360 milligrams | 28% |
| Match | 0 milligrams | 0% |
| Vitamin D | 3.6 micrograms | 18% |
| Potassium | 0 milligrams | 0% |
| Riboflavin (vitamin B2) | 0 milligrams | 0% |
| Cobalamin (vitamin B12) | 2.16 µg | 90% |
Coconut milk in a can vs coconut milk in a carton
There are two types of coconut milk: canned and carton. While they are made from the same ingredient, they differ in terms of consistency, nutritional value, storability, and culinary uses.
Canned coconut milk is a thick, white liquid extracted from the “flesh” of the coconut. Because it is canned and sealed in a sterile container, it does not keep in storage and has a longer expiration date than coconut milk in a carton. It also does not need to be refrigerated. Canned coconut milk is much higher in fat than other types of milk and as such is used primarily as an ingredient in cooking. It is a common staple in many South Asian cuisines and is frequently used to make curries.
Coconut milk from a carton is a white, watery liquid that is extracted from the “flesh” of the coconut and is typically fortified with vitamins, minerals, and added sugars. It is primarily used 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?
Like cow’s milk, coconut milk from a carton can be divided into two categories: UHT (ultra-high temperature)/shelf-stable and fresh/refrigerated. UHT beverages undergo extensive thermal processing to increase shelf life, while refrigerated beverages do not. As a result, they come with different expiration dates and storage guidelines.
Shelf-stable coconut milk generally has a shelf life of six to 12 months. Refrigerated ones tend to have much shorter expiration dates, usually a couple of weeks from when they were produced, and stay fresh for about a week after opening.
What are the health benefits of coconut milk?
When water is not taken into account, saturated fat is the main ingredient in coconut milk. For several decades, saturated fat It has been considered one of the biggest contributors to obesity, cardiovascular disease and degenerative conditions. However, more studies (opens in a new tab) are beginning to contradict this, pointing to the fact that the correlation between cardiometabolic conditions and saturated fat intake remains weak.
There is also growing evidence to suggest that the fatty acids found in coconut oil – lauric acid and medium chain fatty acids in particular – may actually be beneficial to our health. According to a review published in the Journal of the Science of Food and Agriculture (opens in a new tab)Lauric acid has been shown to exhibit important antibacterial and antiviral properties, while medium-chain fatty acids, which resemble fats found in human breast milk, may play an important role in lipid regulation in the blood, improving cognitive function, combating free radicals and reducing inflammationIn addition to reducing the risk of developing type 2 diabetes and various types of cancer.
Compared to animal fats, regular consumption of coconut oil may lead to lower levels of “bad” low-density lipoprotein cholesterol and higher levels of “good” high-density lipoprotein cholesterol, results indicate from a meta-analysis published in Nutrition Reviews (opens in a new tab). However, it is worth noting that another meta-analysis published in Diabetes and Metabolic Syndrome (opens in a new tab) points to more adverse effects of coconut oil on cardiometabolic health.
Moreover, according to a review published in the International Journal of Food Science (opens in a new tab), coconut milk contains several compounds that may provide protection against damage to lipids, proteins, and DNA strands. This drink is also usually enriched with calcium, b12 vitamin Y vitamin D, which can help vegans supplement their intake of these nutrients without resorting to additional supplements. Unsweetened coconut milk is also largely devoid of carbohydrates and sugars, making it a good choice for people who low carb diets.
Coconut milk vs almond milk
According to statist (opens in a new tab), almond milk it is the most popular plant-based milk alternative in the US Unsweetened almond milks tend to be much lower in calories and much lower in fat and protein than coconut milk. When it comes to nutritional values, they are more or less comparable in both drinks, although this obviously varies between brands. As such, almond milk may be a better option for people whose primary goal is weight loss, while coconut milk would be suitable for people looking for a more substantial beverage.
Both almond and coconut milk work well in a variety of foods and drinks. However, coconut milk tends to have a stronger flavor and more overpowering aroma that can overpower other ingredients, so it may need to be used more sparingly when cooking.
From an environmental perspective, the impact of growing coconuts and almonds is quite similar in terms of water and land use, according to a review published in the world food security (opens in a new tab) daily. So it all comes down to your health goals and personal preferences.
