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Jan 30, 2024 · 4.98 grams of sugar. 2.64 grams of vitamin C. While coconut is relatively low in sugar, it has a high fat content; 89% of the fat in one serving is saturated fat. But much of the fats are medium ...
- Overview
- Types of coconut products
- 1. Highly nutritious
- 2. Antibacterial effects
- 3. May promote blood sugar control
- 4. Contains powerful antioxidants
- 5. Easy to add to your diet
- Potential drawbacks
- The bottom line
Low in carbs and high in fiber and fat, coconut is a great choice if you’re on a low carb, paleo, or gluten-free diet. It may help promote blood sugar control, contains powerful antioxidants, and also has antibacterial effects.
Coconut is the fruit of the coconut palm (Cocos nucifera), which is commonly used for its water, milk, oil, and tasty meat.
Coconut trees are considered the most naturally widespread fruit tree on the planet and are native to Southeast Asia and the islands between the Indian and Pacific oceans (1).
Today, coconuts are cultivated around the globe and have become increasingly popular for their flavor, culinary uses, and many potential health benefits.
The raw white meat inside a coconut is referred to as the kernel. It has a firm texture and delicious, slightly sweet flavor (2).
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 (3).
Dried coconut meat is usually grated or shaved and used in cooking or baking. It can be further processed and ground into flour (4).
Coconut oil is also extracted from the meat and can be used for cooking in place of other vegetable oils (5).
Summary
Unlike many other fruits that are high in carbs, coconuts provide mostly fat (6, 7).
They also contain protein, several important minerals, and small amounts of B vitamins. However, they’re not a significant source of most other vitamins (6, 7).
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 (8).
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 (9, 10, 11).
Here are the nutrition facts for 3.5 ounces (100 grams) of raw and unsweetened dried coconut meat (6, 7):
Much of the fat in coconut is in the form of medium-chain triglycerides (MCTs) (12).
Though more research involving humans is needed, some studies have found that coconut oil could help block the growth of certain bacteria strains.
For instance, one test-tube study showed that virgin coconut oil was able to inhibit the growth of Staphylococcus aureus, a type of bacteria that causes staph infections (16, 17).
Another study involving 50 children found that swishing with coconut oil after brushing their teeth was as effective as chlorhexidine, a common disinfectant, at reducing the growth of Streptococcus mutans (18).
What’s more, one test-tube study demonstrated that an emulsion containing coconut oil and water was effective against Staphylococcus epidermidis and Escherichia coli, two strains of bacteria associated with foodborne illness (19).
Summary
Some studies in test tubes and some involving humans suggest that coconut oil could reduce the growth of several different types of bacteria.
Coconuts are low in carbs and high in fiber and fat, which may be beneficial for blood sugar control.
One review even suggested that coconut oil may help lower blood sugar levels, which may be due to its anti-inflammatory properties and antioxidant content (20).
Another study involving 48 people with metabolic syndrome found that replacing other fats in the diet with virgin coconut oil improved triglyceride levels and reduced fasting blood sugar after 4 weeks compared to a control group (21).
The high fiber content of coconut meat can also help slow digestion and may potentially improve insulin resistance, which can help regulate blood sugar levels as well (22).
On the other hand, one recent review concluded that adding coconut fat to meals could actually increase insulin resistance long term, which could worsen blood sugar control. Therefore, more research is needed to better understand the effect of coconut on blood sugar regulation (23).
Summary
Coconut meat contains phenolic compounds, which are antioxidants that can help protect cells from oxidative damage. The main phenolic compounds identified include (24):
•gallic acid
•caffeic acid
•salicylic acid
•p-coumaric acid
Lab tests on coconut meat have shown that it can neutralize harmful compounds called free radicals, which contribute to chronic disease (24, 25).
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, so be sure to check the ingredient label carefully.
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 texture and a 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.
Because coconuts are so high in fat, they are also high in calories.
Depending on your calorie needs and intake, they might promote weight gain if you don’t account for the extra calories elsewhere or make adjustments to your diet.
Furthermore, some research shows that coconut oil can increase LDL (bad) cholesterol levels, which is a risk factor for heart disease (29).
While studies show that saturated fat consumption is not directly associated with a higher risk of heart disease, some health organizations, including the American Heart Association, recommend limiting your intake to less than 5–6% of total daily calories (30, 31).
Therefore, it’s best to enjoy coconut oil in moderation as part of a balanced diet, alongside a variety of other healthy fats like olive oil.
You should also be sure to address any concerns with your healthcare professional before adding coconut to your diet, especially if you have high cholesterol levels or are at risk of developing heart disease.
Coconut is a high fat fruit that is highly nutritious and has been associated with a wide range of health benefits.
In particular, coconut is rich in antioxidants, has powerful antibacterial properties, and may support better blood sugar control.
However, coconut is very high in fat and calories, so be sure to moderate your intake if you are trying to lose weight or need to follow a low fat diet.
Still, coconut meat is delicious, nutritious, and easy to incorporate into both sweet and savory dishes.
People also ask
Is a coconut a nut?
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Mar 18, 2024 · Coconut Nutrition. Besides its history of medicinal use, coconut provides nutrients, vitamins, and minerals. Namely, coconut is a significant source of antioxidants and fatty acids. Coconut meat is rich in medium-chain triglycerides (MCTs), a specific type of saturated fat. The liver absorbs and breaks down MCTs easily.
Mar 17, 2023 · Eight ounces of coconut water contains approximately 101 milligrams of sodium. A diet rich in sodium can result in an increase in blood pressure. High blood pressure over a long period of time can ...
Sep 15, 2022 · Coconut Nutrition Facts. One piece of fresh coconut meat measuring 2" x 2" x 1/2 (45g) provides 159 calories, 1.5g of protein, 6.8g of carbohydrates, and 15.1g of fat. Coconut is an excellent source of fiber, potassium, manganese, and selenium. The following nutrition information is provided by the USDA.
Jun 23, 2022 · Yes, the edible coconut “meat” in a fresh coconut is safe to eat. One piece of coconut meat provides 159 calories, 4 grams of fiber, and just 3 grams of natural sugars. But it’s high in fat ...
Jan 11, 2024 · Coconut is a good source of fiber, which helps regulate healthy digestion, reduce LDL cholesterol and triglyceride levels, and strengthen the colon walls. Eating high-fiber foods also supports healthy blood sugar control and prevents insulin resistance. 5. Contains Powerful Antioxidants.
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