Is there a place for coconut in nutrition rich diet?
Coconut is the fruit of the coconut palm (Cocos nucifera).It’s used for its water, milk, oil, and tasty meat.Coconuts have been grown in tropical regions for more than 4,500 years but recently increased in popularity for their flavor, culinary uses, and potential health benefits .Here are 5 health and nutrition benefits of coconut.The raw white meat inside a coconut is referred to as the kernel. It has a firm texture and delicious, slightly sweet flavor.
If you have a whole coconut, you can scrape the raw meat out of the shell and eat it. In its processed form, you’ll usually find it sliced, shaved, or grated.Coconut milk and cream are made by pressing the raw, grated meat.Dried coconut meat is usually grated or shaved and used in cooking or baking. It can be further processed and ground into flour.Coconut oil is also extracted from the meat.
Unlike many other fruits that are high in carbs, coconuts provide mostly fat.They also contain protein, several important minerals, and small amounts of B vitamins. However, they’re not a significant source of most other vitamins.
The minerals in coconut are involved in many functions in your body. Coconuts are especially high in manganese, which is essential for bone health and the metabolism of carbohydrates, proteins, and cholesterol .They’re also rich in copper and iron, which help form red blood cells, as well as selenium, an important antioxidant that protects your cells.Here are the nutrition facts for 1 cup (100 grams) of raw and dried coconut meat.
Much of the fat in coconut is in the form of medium-chain triglycerides (MCTs).Your body metabolizes MCTs differently than other types of fats, absorbing them directly from your small intestine and rapidly using them for energy.One review on the benefits of MCTs in people with obesity found these fats may promote body fat loss when eaten in place of long-chain saturated fats from animal foods .
May benefit heart health
Studies have found that people who live on Polynesian islands and frequently eat coconut meat have lower rates of heart disease than those who follow a Western diet .However, native Polynesians also eat more fish and less processed foods, so it’s unclear if these lower rates are due to eating coconut or other aspects of their diet .
Another study in 1,837 Filipino women found that those who ate more coconut oil not only had higher levels of HDL (good) cholesterol but also higher levels of LDL (bad) cholesterol and triglycerides .Overall, it concluded that coconut oil has a neutral effect on cholesterol levels .Consuming virgin coconut oil, which is extracted from dried coconut meat, may reduce belly fat. This is especially beneficial because excess belly fat increases your risk of heart disease and diabetes .
A study in 20 people with obesity found the waist size of male participants decreased by an average of about 1 inch (about 3 cm) after they consumed 1 ounce (30 ml) of virgin coconut oil daily for 4 weeks. The female participants did not experience a significant reduction .However, in one longer study, women who consumed 1 ounce (30 ml) of refined coconut oil daily for 12 weeks experienced a reduction of 0.5 inches (1.4 cm) from their waist measurement, on average.
May promote blood sugar control
Coconut is low in carbs and high in fiber and fat, so it may help stabilize your blood sugar.One rat study found that coconut had antidiabetic effects, possibly due to its arginine content. Arginine is an amino acid that’s important for the functioning of pancreatic cells, which release the hormone insulin to regulate your blood sugar levels .
When rats with diabetes were fed protein made from coconut meat, their blood sugar, insulin levels, and other glucose metabolism markers were much better than those that didn’t eat coconut protein .In addition, beta cells in their pancreas started making more insulin a hormone that helps regulate blood sugar. Researchers suspected the improved beta-cell function was also due to the high amounts of arginine found in coconut .
The high fiber content of coconut meat can also help slow digestion and improve insulin resistance, which can help regulate blood sugar levels as well .
Contains powerful antioxidants
Coconut meat contains phenolic compounds, which are antioxidants that may help protect cells from oxidative damage. The main phenolic compounds identified include :
(1) gallic acid
(2) caffeic acid
(3) salicylic acid
(4) p-coumaric acid
Lab tests on coconut meat have shown that it has antioxidant and free-radical-scavenging activity .The polyphenols found in it can prevent the oxidation of LDL (bad) cholesterol, making it less likely to form plaques in arteries that can increase the risk of heart disease .Some test-tube and animal studies have also shown that antioxidants found in coconut oil may help protect cells from damage and death caused by oxidative stress and chemotherapy .
Easy to add to your diet
Flaked or shaved, coconut adds a nice flavor to savory dishes. Its meaty texture and flavor work well in curries, fish stews, rice dishes, or even on breaded shrimp.Be aware that some brands contain added sugar, which you may not want for savory dishes. Be sure to check the ingredient label.Shredded coconut is great for baking and adds a touch of natural sweetness and moisture to cookies, muffins, and quick breads.
A sprinkle of raw coconut adds some texture and tropical flavor to oatmeal. Stirred into pudding or yogurt, it’s also a delicious calorie booster for someone who wants to gain weight.Coconut flour is used in baking as a substitute for wheat flour. It’s gluten-free, nut-free, and a popular option for anyone who’s counting carbs.
Because it’s grain-free, the flour is also good for those on the paleo diet, which does not allow grain products like regular wheat flour.However, coconut flour is best used in recipes that have been tested, as it won’t rise like wheat flour and absorbs more liquid than other types of flour.Additionally, coconut oil is a delicious heat-stable fat that can be used in baking, sautéing, or roasting.
- Calories: 283
- Protein: 3 grams
- Carbs: 10 grams
- Fat: 27 grams
- Sugar: 5 grams
- Fiber: 7 grams
- Manganese: 60% of the Daily Value (DV)
- Selenium: 15% of the DV
- Copper: 44% of the DV
- Phosphorus: 13% of the DV
- Potassium: 6% of the DV
- Iron: 11% of the DV
- Zinc: 10% of the DV
Coconut meat is rich in several important minerals, especially manganese and copper. While manganese supports enzyme function and fat metabolism, copper assists bone formation and heart health .
Coconut is a unique fruit because of its high fat content. Around 89% of the fat in its meat is saturated .
Most of these fats are medium-chain triglycerides (MCTs), which are absorbed intact in your small intestine and used by your body to produce energy .
Just 1 cup (80 grams) of shredded coconut provides 7 grams of fiber, which is over 20% of the DV .
Most of this fiber is insoluble, meaning that it doesn’t get digested. Instead, it works to move food through your digestive system and aids bowel health.