Coconut milk is another of the drinks obtained naturally, from the fruit of the coconut tree, and whose preparation provides wonderful benefits to the body.
In the following article, we give you all the necessary information about this beneficial drink and learn how to prepare it, since due to its high saturated fat content, it is considered an energy drink that is beneficial for health.
What is coconut milk?
Coconut milk is a drink of vegetable origin, which is obtained from the mixture of water with meat or endosperm of crushed mature coconut. It is a highly energetic drink due to its high carbohydrate content.
Note: Coconut milk should not be confused with milk of animal origin, such as cow’s.
Traditionally it has been described as milk, but in reality it is a vegetable preparation whose result has the same characteristics as animal milk in terms of color and texture, but different in terms of its nutritional composition. Milk as such is of animal origin, since it comes from the secretion of the mammary glands.
One of the advantages of coconut milk is that it does not contain lactose , so it is very beneficial for those who are lactose intolerant.
Important: We must be very careful in its consumption, since it contains a high percentage of saturated fats, not recommended for those with cholesterol problems.
Nutritional properties of coconut milk
The nutritional information from the literature indicates that the beneficial properties of coconut milk come from its chemical components and various nutrients, which we mention below:
1. Vitamins
Coconut milk contains important vitamins such as: vitamin C or ascorbic acid, vitamin E or tocopherol, vitamin B1 or thiamin, vitamin B3 or niacin , vitamin B5, pantothenic acid and vitamin B6. The most representative vitamin in this drink is ascorbic acid, which provides 2.8 mg per 100 ml.
2. Minerals
Among the minerals provided by coconut milk are: calcium, iron, phosphorus, potassium, selenium and sodium. The most prominent mineral among the micronutrients in this drink is phosphorus, with a contribution of 10% per 100 ml.
Note: Coconut milk contains a large amount of dietary fiber, a large amount of water (coconut water), vegetable protein, carbohydrates and saturated fats (35% per 100 ml of this drink), with a large presence of lauric acid. .
What are the benefits of coconut milk?
Here we list the main health benefits of consuming coconut milk:
1. Boosts the immune system
The vitamin C content in coconut milk gives it antioxidant properties, in addition to containing selenium, a mineral to which properties against the elimination of free radicals have been conferred .
It also contains a medium-chain fatty acid called lauric acid, in whose investigations benefits are attributed to it on certain pathologies caused by some viruses and bacteria (1) . That is why this drink has been described as healthy for the human organism.
2. Improves heart health
Coconut milk’s antioxidant content helps keep low-density cholesterol levels low.
Saturated fats of vegetable origin are slightly different from saturated fats of animal origin, since they are medium-chain fatty acids, such as lauric acid, which have the property of not being broken down in the body.
To highlight: Lauric acid promotes the increase of high density cholesterol or good cholesterol, improving our heart health.
3. Controls blood sugar
Another of the benefits of coconut milk is that it does not promote the production of insulin in the blood despite its energy content. Lauric acid acts like simple carbohydrates in providing energy, but without negatively affecting insulin-related aspects. (two)
Important: Coconut milk, thanks to its medium chain fat content, prevents the accumulation of body fat, preventing obesity, an incident factor in diabetes.
4. Reduces muscle and joint inflammation
Coconut milk is a natural drink that does not contain refined sugars , considered elements that promote inflammation.
In addition to this, the medium chain fatty acids present in this drink also act against inflammatory processes in the joints.
5. Improves digestive functions
The contribution of dietary fibers and the large amount of coconut water that this drink contains helps in digestive function , facilitating the transit of both nutrients and feces through the intestines.
Note: Coconut milk is recommended to avoid gastrointestinal discomfort such as constipation.
6. Fights anemia
Although the iron content is not important, its contribution contributes to the contribution of the recommended daily intake of this mineral. Remember that iron is essential in the body for the formation of red blood cells.
Note: The vitamin C contained in this drink helps the absorption of iron in the body.
7. Increases physical energy
The medium chain fatty acids present in coconut milk (lauric acid) provide a source of energy that is quickly metabolized by the liver.
Likewise, this medium-chain acid increases high-density cholesterol levels, associated with the reduction of cardiac pathologies, enhancing the use of energy accumulated through daily activity.
8. Contributes to weight loss
The medium chain fatty acids contained in coconut milk reduce the possibility of storing them in the form of fat, being a viable alternative to control body weight.
Highlights: In one study, researchers suggested that medium-chain fatty acids exhibit a similar metabolic response to low-fat, high-carbohydrate diets. (3)
How to make homemade coconut milk?
For the benefit and reinforcement of your health, we show you below a recipe to prepare homemade coconut milk and you can enjoy the benefits of coconut :
Ingredients
- shredded dried coconut
- Hot water
Preparation and consumption
- First, place the dry grated coconut in a container or in a blender and add the hot water.
- Next, beat or blend the mixture until the ingredients are well integrated.
- Then, let it rest for a few minutes until the temperature of the mixture drops.
- Using a strainer or bag for non-dairy milks, strain the mixture to separate the grated coconut from the coconut milk. You can press the mixture into the strainer or bag to get the maximum drink.
- You can serve it hot or cold. You can also use it for different sweet and savory preparations.
Tip: Instead of water, you can use coconut water to get the maximum nutritional benefits from this mix.
Key Findings
- Coconut milk is considered a very healthy drink.
- It is an immediate source of energy.
- It is easy to prepare and digest and has very few contraindications for its consumption.
- Contains antioxidants that help strengthen the protective function of the immune system.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.