Benefits of Coconut Milk: Nutrition Value, Uses, Side Effects and Recipes

In the old villages of South India, there is a tradition that weaves itself into the daily fabric of life, and there they use a magical milk that transcends generations – Coconut Milk!

Now imagine a mother’s kitchen filled with the sounds of spices sizzling in hot oil and the comforting aroma of curry leaves running through the air. In it lies a secret ingredient, nariyal milk, that is cherished not just for its flavor but also for the myriad of health benefits that bestow upon those who savor it.

Traditional Names in Different Parts of India

In Sanskrit, coconut is known by the name – Kalpavriksha, the Divine Tree. It is known by different names in different parts of India.

What is Coconut Milk?

Coconut milk is a creamy, milky fluid extracted manually or mechanically from a grated coconut kernel with or without the addition of water ^[1]. An important ingredient used in Asian cuisines, coconut milk is different from coconut water and has several health benefits.

Nutritional Composition of Coconut Milk (Per 100g)

Coconut milk is a delicious and healthy drink that has a distinct flavour and loads of nutrients. The exact ingredients may differ, though, based on things like the variety of coconuts utilized in the manufacturing process. A general nutritional profile of 100g of coconut milk ^[2], including minerals, is as follows-

How is Coconut Milk Made?

The flesh of mature coconut (12-14 months old) is grated and then squeezed through a strainer. Thick milk that is extracted out as a liquid is what you have as coconut milk ^[3]. It can be made thin when added with warm water and strained through a cheesecloth for the second time.

For commercial purposes, nariyal milk is also prepared in the form of powder so that it can be consumed directly by adding water.

The thick coconut water has a higher fat content than thin coconut water as it is done to make it suitable for desserts and other dishes where a creamier consistency is required.

Health Benefits of Coconut Milk

Not only is it a delicious addition to a variety of culinary creations, but it also offers a range of health benefits.

Let us delve into the health benefits associated with consuming nariyal milk-

1. Coconut Milk Enhances Metabolism

A unique type of fat known as medium-chain triglycerides (MCTs) and lauric acid is present in coconut milk ^[4].

Research suggests that coconut milk as a dietary intervention can reset metabolic pathways and that change persists as metabolic memory, meaning they can increase the body’s calorie-burning process.

It is rich in electrolytes, which gives a nutritional boost to retaining the lost fluid in the body when you work out. In addition, a balanced diet that includes coconut milk can speed up your metabolism, making you feel full for longer periods of time.

2. Coconut Milk has Antioxidants and Anti-microbial Properties

According to research conducted, the consumption of nariyal milk is linked to anti-bacterial, anti-carcinogenic, anti-microbial, and anti-viral properties ^[5], so it boosts the immunity of the body. It is high in antioxidants like Polyphenols that help the body fight or remove free radicals, protecting it from diseases.

Its anti-microbial properties are advantageous in oral health hygiene as Oil Pulling.

You can add nariyal milk as a part of your diet to reap the potential antioxidant benefits that are important for overall health.

3. Coconut Milk Helps Prevent Weight Gain

Research conducted by the National Institutes of Health shows that animals who were treated with coconut milk reduced a significant amount of body weight and visceral fat when compared to other kinds of milk ^[6].

It is because of the high-protein content of nariyal milk that a person can feel full at all times, which further helps them control their appetite.

Moreover, MCTSs are metabolized as long-chain fatty acids that are rapidly absolved by the liver and converted into ketones, providing a quick source of energy in the body. Many diets are becoming keto-specific in the modern world, promoting low-carb diets further and making it easier for people to lose weight. Nariyal milk is considered an excellent addition to the keto diet plan because of its fat breakdown metabolism, resulting in keto molecules that can be used as an excellent added fuel for the body.

4. Coconut Milk Promotes Heart Health

According to the Journal of Chemical and Pharmaceutical Research, the fats present inside the coconut milk are less likely to clog arteries. This is because of the body’s tendency to not store them, making coconut milk a healthy alternative that promotes good heart health ^[7].

However, moderation is the key to a healthy heart, and consuming nariyal milk (unsweetened) can lower the risk of heart diseases that might occur when consumed in excess.

Want to learn about its consumption level? Keep scrolling to learn how much consumption is too much!

5. Coconut Milk Boosts Skin & Hair Health

A woman can be said to have a beautiful face not only from heredity but also by supporting a healthy, well-maintained, and clean lifestyle.

Coconut milk can be used as an external medicine to clean dirt and oil present on the skin while making it smoother and plumper than ever. This is because of the natural fatty acids present in nariyal milk that can be used as an antiseptic ^[8].

You can use nariyal milk to boost skin health as it contains vegetable fat that can moisturize the skin to make it supple.

Consuming nariyal milk contributes to overall skin health because of antioxidants like Vitamin E that help protect the skin from oxidative stress caused by stress and anxiety.

However, people with specific skin conditions or allergies must first consult dermatologists or skin care professionals for personalized advice.

6. Coconut Milk Improves Digestion

Coconut may improve digestion as it contains medium-chain fatty acids that are easily broken down inside the mouth by saliva ^[11]. So, consuming coconut milk for people facing digestive problems can prove to be beneficial.

7. Coconut Milk is Helpful in Building Muscle Health

The triglycerides present inside the coconut milk are known for treating muscle problems ^[10].

MCTs present as a food supplement in nariyal milk preserve high temperatures that improve exercise performance and muscle function.

Yet, again, moderation is the key due to its high-calorie density, and consulting a healthcare professional can help tailor dietary recommendations.

8. Coconut Milk Boosts Good Cholesterol Levels

Coconut milk has proven to be effective in reducing LDL levels and raising HDL cholesterol levels, as per the study ^[9]. There are high saturated fats and lauric acids present in nariyal milk that have favorable effects on the lipid profile, improving the balance between HDL and LDL cholesterol levels.

9. Used As an Instant Energy Tonic

Take 1 cup coconut milk, 1-2 tsp jaggery, 1gm cardamom, few saffron strands- mix well and consume as an instant energy tonic.

10. Source of nutrition in growing children

Cook well ½ cup of coconut milk, and ½ cup of wheat milk. After is cooled down, then add ½ tsp ghee, a little jaggery, clove, cardamom, and cinnamon. It is given to growing children and can be started with a small amount [15].

How to Consume Coconut Milk?

• Coconut Milk Smoothies– You can blend coconut milk with fruits, vegetables, and dry fruits together to make a creamy and delicious smoothie. It is a plant-based drink that is the easiest way if you are on a dairy-free diet.
• Coconut Milk Desserts– versatile and delicious desserts can be made from nariyal milk, like rice pudding, ice cream, panna cotta, and more. Also, it can be a perfect addition to a healthy lifestyle.
• Coconut Milk Tea / Coffee– Use nariyal milk in tea, coffee, or hot milk for a decadent twist of taste on your daily beverage of choice.
• Nariyal Milk Cereal– Combine your favorite cereal with nariyal milk to add a blend of unique flavors to it.
• Coconut Milk Salad Dressings– Add richness to soups, curries, and salads by adding coconut milk to them. Additionally, it is commonly used in ranch dressing, Italian dressing, and more, coconut milk adds a wildly unique flavor to tacos, salads, fish, and grilled vegetables.

How Much Consumption Is Too Much?

The American Heart Association recommends limiting saturated fat to no more than 6% of the daily calorie intake ^[14]. So, for a person who is on a 2000-calorie diet, 13 grams of coconut milk per day can be consumed.

Uses of Coconut Milk

• Whether you want to create creamy sauces and gravies for savory dishes or a marinade for meat or seafood, incorporating coconut milk infuses a rich flavor into the ingredients.
• It is a popular vegan choice and a dairy-free substitute for traditional dairy milk.
• It can be used as a common ingredient in tropical cocktails and mocktails like pina coladas, nariyal mojitos, and non-alcoholic coconut-based beverages.
• Cook it up with Indian rich and thandai powder to get a super silky and creamy taste.

Risks / Side Effects of Coconut Milk

1. Coconut Allergy

One of the rare phenomena, but some studies show that coconut is associated with a wide range of allergic reactions in children ^[12]. Some of the common symptoms of coconut allergy range from mild to severe and include – nausea, dizziness, sneezing, hives, itching, diarrhea, skin rash, and coughing.

According to research, coconut-derived products like cocamide, sulfate, cocamide DEA, and CDEA can cause contact allergic dermatitis ^[13]. Hence, in extreme cases, drinking nariyal milk could be fatal, so please consult your doctor before consuming it if you think you are prone to allergic reactions.

2. Weight Gain

Moderation! A keyword to healthy consumption of nariyal milk, that it can lead to weight gain when consumed in large quantities. So, Don’t overindulge in it!

Excessive consumption can lead to calorie intake, which may lead to high cholesterol levels, so by being mindful of its fat content, you can consume it in moderate amounts.

3. Constipation

If you are looking for a sudden change in your diet by adding nariyal milk, it might cause constipation.

However, drinking nariyal milk in large amounts may even lead to gas formation and diarrhea as well.

Who should avoid it?

People with colds, coughs, and irritable bowel disease should avoid it.

Tip: If stomach feels bloated or heavy , try consuming it warm with ginger.

Coconut Milk Recipes

Storage Tips

The best way to store coconut milk is in a fridge to make it last longer.

Fresh, homemade nariyal milk can last up to 5-7 days in a refrigerator when properly sealed in an airtight container.

Sealed and unopened coconut milk can be stored in the fridge for several months till its expiry date.

Opened nariyal milk cans and cartons or stored within an airtight container in the fridge must be consumed within five days.

For a longer shelf life, nariyal milk can be frozen and used for a long time.

Take Home Message

To sum up, coconut milk is an excellent addition to many tropical dishes because of its flavor and adaptability. This velvety liquid elevates the flavor and texture of a wide range of recipes, from savory ones like nariyal curry chicken to sweet ones like coconut chia pudding and rice cooked with nariyal milk. Potential health benefits include supporting skin health, improving metabolism, and giving heart-healthy ingredients. Its distinctive nutritional profile includes medium-chain triglycerides (MCTs), vitamins, and minerals.

Nariyal milk has a lot of potential in the kitchen, but you should still limit your intake because of its calories and saturated fat. Furthermore, people should adjust their intake according to their unique nutritional requirements if they have particular dietary restrictions or health issues.

Frequently Asked Questions