Nutrition
Per 100 ml of natural, unfortified coconut milk
Energy 230 kcal
Fat - 24 g.
Proteins - 2.3 g.
Carbohydrate - 6 g.
Sugars- 3.3 g.
Fiber - 2.2 g.
Vitamins - Vitamin C 4%,
Minerals - Calcium 1%, Iron 38%, Magnesium 9%
Benefits
Better Heart Health
The fat in coconut milk contains large amount of lauric acid which relate to the improvement cholesterol levels. Minerals found in coconut milk such as iron and magnesium also help promote circulation, lowering blood pressure, make blood vessels elastic and prevent plague building up.
Improve Immune System
Another benefit of lauric acid as it enters your body and turns into an antiviral, antifungal and antibacterial substance. This means that coconut milk can lower the chance of some diseases from viruses and bacterias such as Influenza.
Help Controlling Weight and Build Muscle
The high healthy fat content in coconut milk makes you feel fuller for longer and prevent overeating. Medium-Chain Triglycerides (MCT) in coconut milk also helps with greater physical performance and fat loss due to increasing energy expenditure from MCT.
Healthy Hair and Skin
Coconut has been known to improve hair and skins it is packed with vitamins and minerals that is good for the skin and hair. Coconut milk has antibacterial and anti inflammatory properties that aid skin problems.
Side Effects
High Energy and Fat Content
Coconut milk is high in energy ad saturated fat. Instead of getting benefit from healthy fat contains in coconut milk, consuming large quantity can lead to weight gain and risk of heart disease. Controlling portion of daily intake is suggested or consume mixture of coconut milk with other types of milk.
Dangerous Substances
Many dangerous substances can be found in canned coconut milk, BPA is the most common. BPA is used in canned food that are acidic, salty or fatty like coconut milk. BPA cause many health problems in long term consumption including reproductive disorder, heart disease and type 2 diabetes. Another less harmful substance found in canned coconut milk is Guar gum causing digestives problems in some people.
Low Protein and Calcium
For cow’s milk alternative, coconut milk may not be a very compatible substitution due to its very low amount of protein and calcium, and high in fat contents. People who drink only coconut milk can have calcium deficiency.
Final Thoughts
Coconut milk is one of the most healthy food nature can bring! It is very good for your skin, hair and overall health. It can also help in weight controls and building muscle, but still some people might concern about the amount of fat in coconut milk. However, coconut milk is really beneficial when consume in moderation and choose the brand that doesn't contain additives. Coconut milk is also a great ingredient for cooking as well, shout out for people who loves coconut!