Coconut Benefits, Recipes, and Uses
Rich in saturated fats, electrolytes, and a host of important micronutrients, the coconut nutrition profile is practically bursting at the seams.
I know you’re probably thinking I must be nuts about coconut with all these posts on coconut milk, coconut flakes, coconut water, or coconut flour, and you’re right! I’m crazy for coconuts, but in a “good” crazy kind of way! Today, let’s talk all about coconut nutrition, including how to use it, how to eat it, and the different types of coconut.
Whenever I mention coconut oil as another cooking oil to be used, I hear roughly the same thing: “Eeek! McKel, that’s a saturated fat!” It sure is. In fact, coconut oil is comprised of about 90% saturated fat. So why do I personally use and recommend this oil in cooking?
The type of fatty acids that make up the coconut nutrition profile are about 65% medium-chain triglycerides, also known as MCTs. Unlike long-chain fatty acids, which make up the majority of fats in our diet, MCTs are able to be used very easily by our bodies. This is because medium-chain triglycerides are passively diffused from our gastrointestinal tract to the portal system. For this reason, our bodies find it super easy to break down the fat before absorbing it and using it for energy in the body.
Coming from a clinical background, MCTs are very commonly used in treating people who have malabsorption issues, epilepsy, or for increasing calories without much volume.
BENEFITS OF COCONUT NUTRITION
1. May aid in weight management
Adding coconut to your diet is a great strategy to help support long-term weight control. Coconut meat, in particular, is loaded with fiber that can help promote satiety and keep you feeling full to curb cravings. Coconuts are also a great source of medium-chain triglycerides, which may be especially beneficial when it comes to weight control.
One small study actually found that eating between 15-30 grams of MCTs per day bumped up metabolism by 5%. While this may not sound like much, it could add up to almost 200 calories over the course of an entire day (1). Another study also showed that eating MCTs at lunch led to a significant reduction in the amount of calories consumed later in the day, thanks to the satiating effects of this incredible superfood (2).
2. Good source of fiber
With 7 grams packed into each cup, coconut meat is an awesome source of fiber. Not only can fiber be great for fighting cravings and promoting weight loss, but it’s also important when it comes to digestive health as well. Research shows that increasing your intake of fiber could help protect against digestive issues like constipation, hemorrhoids, gastroesophageal reflux disease (GERD), and more. Plus, studies show that higher fiber consumption could be linked to a lower risk of high blood pressure, heart disease, diabetes, and obesity (3).
3. Possesses antimicrobial properties
Several compounds found in coconuts contain powerful antimicrobial properties. Lauric acid, for instance, is a type of saturated fatty acid that has been well-studied for its antimicrobial effects (4). It’s also been shown to kill off specific strains of bacteria like Staphylococcus aureus, a type of dangerous pathogen that can cause serious skin infections (5).
4. Supports skin health
Besides including coconut in your diet, you can also apply it topically to support better skin health. Coconut oil, in particular, is super moisturizing and makes a great addition to any natural skin care routine. One study out of the Philippines actually found that coconut oil was as effective as mineral oil at relieving dry skin (6). Plus, an animal study conducted by the University of Kerala showed that applying virgin coconut oil on the skin of rats enhanced wound healing and increased antioxidant status (7).
Coconut Nutrition Facts
In addition to packing a good amount of healthy fatty acids into each serving, the coconut nutrition profile also boasts a high amount of fiber, manganese, copper and selenium.
One cup of shredded coconut meat contains the following nutrients (8):
283 calories
Carbohydrates: 12 grams
Protein: 2.7 grams
Fat: 27 grams
Fiber: 7 grams
Manganese: 60% of the DV
Copper: 17% of the DV
Selenium: 12% of the DV
Iron: 11% of the DV
Phosphorus: 9% of the DV
Potassium: 8% of the DV
Zinc: 6% of the DV
Folate: 5% of the DV
Thiamine: 4% of the DV
Vitamin C: 4% of the DV
The coconut nutrition profile also contains vitamin B6, pantothenic acid, calcium, and riboflavin.
► How to Choose, Use, and Store Coconuts
When selecting coconuts, be sure to choose one that is relatively heavy for its size. You should also shake it around a bit and listen for liquid sloshing around inside to help you pick the best coconut possible. Before they’ve been cracked open, coconuts can be stored at room temperature. Once you’ve opened the coconut, be sure to store it in the refrigerator to extend its shelf-life.