Coconut milk, which is made by finely grating coconut flesh and simmering it in water before straining it through cheesecloth, offers numerous nutritional benefits. Although it contains 552 calories per cup, it is also rich in nutrients such as iron and magnesium (22% of the Reference Daily Intake, RDI), copper (32% of the RDI), selenium (21% of the RDI), and manganese (110% of the RDI).
It contains medium-chain triglycerides, which are fats that may help control body weight and potentially improve insulin sensitivity (as noted by Medical News Today).
Courtney Pelitera, MS, RD, CNSC, a registered dietitian at Top Nutrition Coaching, mentioned coconut milk’s antioxidant properties due to phenols and lauric acid. “These have been studied for their benefits on immunity and fighting infections,” she explained.
However, one downside is that coconut milk may increase cholesterol levels.
Coconut milk’s saturated fat raises LDL cholesterol
Coconut milk can be high in saturated fat, which may raise low-density lipoprotein (LDL) cholesterol levels, commonly known as “bad” cholesterol, due to its ability to clog arteries and increase cardiovascular disease risk. (Here’s what happens if you drink coconut milk every day.)
It is important to note that canned coconut milk differs from the coconut milk found in half-gallon containers with other non-dairy milks.
“Canned coconut milk is often used for cooking, and upon opening the can, the saturated fat content is noticeable at the top, requiring a spoon to remove it for cooking,” Pelitera explained. “Coconut milk marketed as a ‘dairy substitute’ is made from similar ingredients but often contains about 50% or more water and emulsifiers to prevent separation.”
Per half cup of canned coconut milk, there are approximately 17 grams of saturated fat, whereas a skimmed, unsweetened milk product contains only about 2 grams. “That’s a significant difference!” Pelitera exclaimed.
Lower-fat alternatives to coconut milk
Soymilk is a plant-based milk alternative with a nutrient profile similar to dairy in terms of protein, vitamins, and minerals. “For a ½ cup serving of unsweetened soymilk, there is 0.25 grams of saturated fat,” Pelitera noted.
Depending on your dietary goals, almond milk can be a good alternative as well. “I often describe almond milk as ‘water with a little flavor,'” Pelitera said, adding that ½ cup of unsweetened almond milk contains no saturated fat. The tradeoff, however, is its lack of protein and other nutrients. “But if you’re looking for an alternative to add creaminess to your daily coffee, this could be a suitable option,” she concluded.
