Coconut milk is a creamy, white liquid made from puréed coconut flesh. The nutritional breakdown of 1 ounce 30 (mL) of plain canned or fresh coconut milk is about 7 grams of fat, 1.5 grams of coconut milk carbs, and also 0.5 grams of protein.
A white, creamy fluid known as coconut milk is obtained from the mature coconut’s flesh. It might improve health in a number of different ways, including by encouraging weight loss and also decreasing cholesterol.
Top Health Benefits of Coconut Milk Carbs
Medium-chain triglycerides are a form of fat that is present in coconut milk (MCTs). MCTs, promote energy by producing heat, a process known as thermogenesis.
According to research, MCTs may benefit:
Reducing body weight and fat accumulation makes people feel fuller for longer after eating and also raising insulin sensitivity may help people lose weight.
Coconut Milk Carbs Increase physical endurance
An important hormone, insulin breaks down glucose and also regulates blood sugar levels.
According to a study from 2020, rats who consumed coconut milk had a higher likelihood of losing weight and visceral fat than rats that consumed other milk varieties or other diet combinations. The findings imply that consuming coconut milk alongside a high-protein diet may help lower or regulate levels of belly fat, weight increase, food consumption, and also cholesterol.
However, a person’s weight can be influenced by a variety of variables, such as their degree of physical activity and their dietary intake. Furthermore, coconut milk has a tendency to be high in fat and carbohydrates, thus taking too much of it may result in weight gain.
It is important to remember that additional research is required to determine how coconut milk may impact body weight.
Lauric acid, an antioxidant found in coconut milk, may help reduce heart disease and stroke, according to some studies. Additionally, some studies on rodents suggest that consuming coconut milk along with a high-protein diet may help control cholesterol levels.
The benefits of coconut milk for the heart, however, are not sufficiently supported by research. Additionally, coconut oil and coconut milk both contain the same fat, which is primarily saturated fat. Saturated fat carries the chance of increasing cholesterol levels.
Coconut oil is not recommended by the American Heart Association (AHA), as there is evidence that it may raise levels of LDL, or “bad,” cholesterol in the body.
Coconut Milk Carbs Utilizing Antibiotics to Fight Infections
Lauric acid is a lipid found in coconuts. Lauric acid appears to have antibacterial and anti-inflammatory characteristics, which suggests they may assist the immune system, according to some research.
The researchers isolated different bacterial strains and exposed them to lauric acid in a lab as part of a study on the antibacterial properties of lauric acid from coconuts.
They discovered that Staphylococcus aureus, Streptococcus pneumonia, and Mycobacterium tuberculosis could all grow more slowly when lauric acid was present.
Other researchers discovered that lauric acid causes breast and also endometrial cancer cells to undergo apoptosis, or cell death, which raises the possibility that it can stop the proliferation of cancer cells. Coconut milk contains a small quantity of lauric acid, which is not sufficient to claim that it prevents cancer.
How to Make Coconut Milk Carbs
A quick, 2-ingredient recipe for homemade coconut milk! Creamy, naturally sweet, and also the perfect dairy free alternative to milk!
The creamy, homemade coconut milk is made with 2 ingredients in 10 minutes! Let me show you how.
- 2 cups (~160 g) shredded unsweetened coconut
- 3-4 cups (720-960 ml) water (use less water for thicker, creamier milk!)
- Pinch salt
- Optional: 1 date or 1 Tbsp. (15 ml) maple syrup for sweetness
- Optional: 1/2 tsp vanilla extract
- Optional: 2 Tbsp. (10 g) cocoa or cacao powder for chocolate “milk” or 1/4 cup fresh berries for berry “milk”
- Add coconut, 3 cups (720 ml) water, salt, and any additional add-ins (optional) to a high-speed blender. Top with a lid and cover with a towel to ensure it doesn’t splash. Blend for about 2 minutes or until the mixture seems well combined
- Scoop out a small sample with a spoon to test flavor/sweetness. Add more dates, salt, or vanilla as needed. Add remaining 1 cup (240 ml) water if too thick
- Pour the mixture over a large mixing bowl or pitcher covered with a nut milk bag, a thin towel, or a clean T-shirt. In my experience, it benefits from a single strain either through a skinny towel or a nut milk bag. You can save pulp for baked goods or add it to oatmeal, smoothies, or energy bites
- Transfer to a sealed container and refrigerate. Keep in the refrigerator for up to 5 days (sometimes more). Enjoy cold or hot and shake before use, as it can separate in the fridge (due to no preservatives!)
*Nutrition information is a rough estimate for 1 of 6 (1/2 cup) servings calculated with 3 cups of water and also the leftover coconut pulp nutritional content subtracted.
Adding Coconut Milk Carbs to Your Meals
There are many ways to add coconut to your diet. If cooking is your passion, then coconut milk is a delight. From sweets to curries, from soups to appetizers, you can also add coconut milk to a whole variety of delicacies.
- Coconut milk is a common ingredient in foods popular in Southeast Asia. For example, people often use it for flavoring rice. Coconut rice, coconut chutney, and also coconut laddoos are a few dishes made in and around India.
- It is also a popular dairy alternative, much like almond milk. You can add it to your coffee and other creamy drinks as an alternative to animal milk. In addition, you can also use it in place of traditional cream or also flavored creamers.
- People prepare many Indian curries using coconut milk carbs to add that royal creaminess. Paneer Kolhapuri with coconut milk is a popular recipe.
- You can also enjoy your oatmeal with coconut milk and sprinkle some almonds. It is a perfectly refreshing breakfast.
- Thai coconut curry chicken is one of the many recipes that include coconut milk as a flavoring agent. Serve this classic South Asian dish over cauliflower rice to keep the calories and also carbohydrates low and benefit from the added fiber.
Side Effects of Coconut Milk Carbs
On the one hand, you can call it the elixir of youth because of its nutritional benefits. But, on the other hand, it can cause you some painful trips to the washroom. In addition, there are some well-researched side effects of coconut milk, from constipation to severe allergic reactions.
1. Coconut Milk Carbs Weight gain
Coconut milk in large quantities can be harmful. Don’t go overboard! Excess of coconut milk means an excess of saturated fats. Combining this with a carbohydrate-rich diet will surely add a few pounds to your body. Remember, healthy eating is balanced eating. If you disrupt that balance by overeating or eating irresponsibly, your body will suffer.
Suppose your body is void of high dietary fiber. In that case, a sudden addition of coconut milk to your diet might cause constipation. In addition, drinking or having excess coconut milk may lead to severe gas formation and diarrhea. Fasting and then binging on coconut milk can also cause stomach problems. It will lead to abdominal pain and stomach cramps.
3. Coconut Milk Carbs Cause High cholesterol
As we know, coconut milk in moderate quantities may raise good cholesterol. However, at times this ratio between LDL and HDL gets imbalanced. As a result, it increases LDL and HDL. Therefore, people at risk of developing cardiovascular disease have to be cautious when drinking coconut milk for this very reason.
Coconut milk and cream are sources of healthy fats called medium-chain triglycerides (MCTs). Several studies have found that consuming MCTs promotes weight loss by decreasing appetite and increasing energy.
Regarding coconut milk vs. milk, coconut milk has fewer nutrients than dairy milk. While many brands of coconut milk provide calcium, vitamin A, vitamin B12, and vitamin D, these nutrients are all fortified.
Side Effects of Coconut Milk
Weight gain. Coconut milk in large quantities can be harmful. Don’t go overboard!
Constipation. Suppose your body is void of high dietary fiber.
High cholesterol. As we know, coconut milk in moderate quantities may raise good cholesterol.
Allergic effects. Coconut allergy is a rare phenomenon.
In moderation, coconut milk can have health benefits, but consuming too much can have some undesirable effects. Coconut milk contains high levels of calories and fats. Combining a high intake of coconut milk with a carbohydrate-rich diet can result in weight gain.
Naturally low carb and high fat
Coconut milk is a creamy, white liquid made from puréed coconut flesh. The nutritional breakdown of 1 ounce 30 (mL) of plain canned or fresh coconut milk is about 7 grams of fat, 1.5 grams of carbs, and also 0.5 grams of protein.
A white, creamy fluid known as coconut milk is obtained from the mature coconut’s flesh. It might improve health in a number of different ways, including by encouraging weight loss and decreasing cholesterol. Reducing body weight and fat accumulation makes people feel fuller for longer after eating and also raising insulin sensitivity may help people lose weight.
Coconut milk and also cream are sources of healthy fats called medium chain triglycerides (MCTs). Several studies have found that consuming MCTs promotes weight loss by decreasing appetite and increasing energy. It is important to remember that additional research is required to determine how coconut milk may impact body weight.
In moderation, coconut milk can have health benefits, but consuming too much can have some undesirable effects. Coconut milk contains high levels of calories and also fats. Combining a high intake of coconut milk with a carbohydrate rich diet can result in weight gain.
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