HEALTH BENEFITS OF COCONUT
There has been a lot of hype recently about the fact that the
saturated fat found in coconuts called medium-chained triglycerides
is healthier, but this hasn't been proven in humans yet, only
animals.
Coconut water - the juice found in the middle of a cracked coconut -
is now marketed as a highly hydrating fluid. It has less sugar than
fruit juices and more minerals such as potassium, sodium, magnesium
and calcium. These properties are great as a post-workout drink if
you’ve only been doing moderate exercise, but there isn’t enough
protein or carbohydrate if you’re undergoing vigorous exercise of
over 1 hour. However you can achieve the same results by eating a
balanced diet and having banana and a glass of milk after a workout,
which costs far less than a bottle of coconut water.
IS COCONUT A DAIRY SUPPLEMENT?
Coconut milk is frequently used as a dairy supplement. There are two
types of coconut milk widely available – one is about 8% coconut
cream mixed with water, sugar and preservatives, the other is mixed
with rice milk without the need for sugar and requires less preservatives.
Both have a similar kcal content to soya milk (about 1/2 that of semi-skimmed milk)
but a much lower protein content than both soya and semi-skimmed milk. Ensure that
if opting for coconut milk you choose one with added calcium and vitamin D which
cannot be naturally found in this product.
You can also now buy Coconut yoghurt which is great for those who are lactose-intolerant
and who fancy a change from the soya varieties. It is much higher in fat than both natural
dairy yoghurt and soya yoghurt, but also much lower in carbohydrates.
IS COCONUT A USEFUL BAKING ALTERNATIVE?
Coconut sugar can be used instead of traditional sugar in baking. It has a lower GI than
standard granulated sugar, however a similar kcal content per gram. It may be a healthier
alternative to traditional granulated sugar; however it is still an energy-dense food-type
which should only be used on special occasions. Similarly, coconut oil is becoming more and
more popular for roasting and baking. It has a similar nutritional profile to butter in that
it has a high saturated fat content which is currently being discovered to be less harmful to
health than initially thought, particularly the type of saturated fats which are found in
coconut oil: Lauric acid and Myristic acid. Coconut oil also contains some poly- and
mono-unsaturated fats which bring additional health benefits. It is still an energy-dense
food so should be used in moderation.
CAN COCONUT HELP WITH WEIGHT LOSS?
Fresh coconut flesh is delicious, full of vitamins and minerals and goes really well in a
smoothie. Enjoy as a snack but go easy on your portion sizes. Some studies have found that
trialling a coconut oil supplement has encouraged weight loss, however 1tbsp coconut oil
provides 115kcal and 13g saturated fat (double the kcal and sat fat that you’d find in the
same sized lump of cheese). So I’d advise that you stick to a monounsaturated fat to cook
with such as rapeseed oil which has a high smoke point (therefore less harmful free radicals)
and has been proven to increase your good cholesterol and reduce your bad cholesterol. New
studies may find that it’s healthier for animals or that SOME people lose weight, but adding
115kcal to your foods and drinks is going to increase your calorie intake - so I’d say it’s
not worth the risk and it’s more likely to cause weight GAIN. In short, it’s an unproven fad as of yet.