Health benefits of coconut milk 

Top 3 health benefits of coconut milk

Research suggests that coconut milk has three main health benefits. Below, we describe the effects on weight loss, heart health, and the immune system.

1. Weight loss

Coconut milk contains medium-chain triglycerides (MCTs), which researchers have linked with weight loss. MCTs stimulate energy through a process called thermogenesis, or heat production.

Some studiesTrusted Source indicate that MCTs work to reduce body weight and waist size. They may also balance out unstable gut microbiota. A lack of this stability may play a role in developing obesity.

A 2015 studyTrusted Source in overweight men found that consuming MCTs at breakfast led to reduced food intake later in the day.

Findings of a 2018 studyTrusted Source suggest that MCTs increase insulin sensitivity, and many researchers believe that this sensitivity promotes weight loss. Insulin is an essential hormone that breaks down glucose and controls blood sugar levels.

2. Heart health

Research has linked diets rich in saturated fat with high cholesterol and an increased risk of heart disease.

Some people may not consider coconut milk to be heart-healthy, because of its high fat content.

However, different sources of saturated fats may affect the body in different ways. Also, genetics play a role in how a person metabolizes saturated fats and the extent to which these fats impact health.

Scant research has investigated the effects of coconut milk on cholesterol levels. However, a substantial body of research has explored the effects of coconut oil.

One studyTrusted Source found that coconut oil did not significantly increase levels of “bad cholesterol,” or low-density lipoprotein (LDL) cholesterol, but that it did increase levels of “good cholesterol,” or high-density lipoprotein cholesterol (HDL).

It is important to note that the study period was short, only 4 weeks, and that the research was lacking in controls.

HDL cholesterol protects the heart and removes LDL cholesterol from the blood. It carries LDL cholesterol to the liver, which breaks it down, and the body eventually eliminates it.

While coconut oil may not raise levels of LDL cholesterol, coconut-based products are high in fat and calories. People should only consume them in moderation.

Keep in mind that coconut oil has substantially more fat per serving than coconut milk, which will have less dramatic effects on cholesterol levels.

Boots immune system

Coconuts contain a lipid called lauric acid, and many researchers believe that lauric acid can support the immune system.

Some findings indicate that lauric acid has antimicrobial and anti-inflammatory properties.

In a study of the antimicrobial effects of lauric acid from coconuts, the researchers isolated various bacterial strains and exposed them to lauric acid in petri dishes.

They found that lauric acid effectively inhibited the growth of Staphylococcus aureus, Streptococcus pneumoniae, and Mycobacterium tuberculosis.

Other researchersTrusted Source found that lauric acid triggers apoptosis, cell death, in breast and endometrial cancer cells. The findings suggest that this acid inhibits cancer cell growth by stimulating certain receptor proteins that regulate the growth of cells.

How to add coconut milk to your diet

There are plenty of opportunities to add coconut milk to meals and drinks. The milk is a staple ingredient in many Asian dishes, for example.

Coconut milk can go well in:

• Cereal. Try replacing traditional dairy milk with coconut milk.
• Smoothies. Use coconut milk in any smoothie, or try this recipe for a healthful, green coconut milk smoothie.
• Soups. Substitute coconut milk as a base for any creamy soup (full-fat canned coconut milk has considerably fewer calories than cream), or add soup broth, vegetables, and curry powder to a coconut milk base for a Thai-inspired soup.
• Oatmeal. Use coconut milk as the liquid in oatmeal. Bring a can of coconut milk to a boil. Stir in 1 cup of oats. Cook for 15 minutes or until the milk is absorbed. Top with some banana (or other fruit) and cinnamon. See the full recipe here.
• Chicken curry. Bring a can of coconut milk to a boil, and add spices and curry powder. Mix in cooked chicken and vegetables, and serve with rice or quinoa. See the full recipe here.

Also, a person can make fresh coconut milk at home, by combining unsweetened shredded coconut with warm water in a blender. Puree the mixture, then strain it through a cheesecloth.