Thanks to its prosperous cultivation in tropical cultures, coconut is one of those foods you just can’t help associating with warm weather, poolside retreats, and beach vacations. Hey, it’s even an indulgence you can feel good about—or so you might think, thanks to the great PR that coconut has received in nutrition circles over the past few years. Coconut has been hailed as good for your heart as well as your long-term protection against chronic disease. As an alternative to butter, it’s said to potentially be able to help you lose weight.
But is coconut really the nutritional powerhouse that people make it out to be? The answer is a complicated one. In short: maybe. The science isn’t there to support some of the far-fetched claims, and with its caloric density and high levels of saturated fat, you still have to practice moderation.
But even if there are aspects of coconut’s nutritional profile you might be wary about, there are plenty of health-centered reasons to enjoy this fat-rich fruit. Plus, it works just as well in savory dishes as it does in sweet ones!
While you might think of coconut as the actual fruit (and yes, it’s botanically a fruit, not a nut), the name “coconut” can refer to the specific type of palm tree on which these drupes grow. These coconut trees grow primarily in sandy areas with high temperatures, high humidity, abundant sunlight, and frequent rain. Therefore, it’s not surprising that coconut is popular in such cuisines as Indian, Polynesian, Thai, or Jamaican.
When it comes to coconut’s nutritional profile, the first thing you should know about is its fat content—there’s a lot of it! And it’s mostly saturated fat, which is notorious for causing cardiovascular problems like heart disease when eaten in abundance. About 90 percent of coconut’s fat content comes from saturated fat, a much higher percentage than butter, which is 64 percent saturated fat.
This high fat content also means coconut is calorically dense: a single cup of shredded coconut flesh has about 300 calories. On one hand, this means coconut is a great source of energy and will keep you feeling satiated. On the other hand, it’s important to limit the amount of high-fat foods like coconut you consume. Per the Academy of Nutrition and Dietetics, healthy adults should only consume about 20–35 percent of their calories from fat and they should limit their consumption of saturated fat.
If you’ve heard that the saturated fat in coconut is different from the saturated fat in animal products, you should take that advice with a bit of skepticism. Yes, coconut’s saturated fat is made up of medium-chain fatty acids, which are different from long-chain fatty acids in that they are absorbed straight into your bloodstream and therefore do not raise your blood cholesterol levels. Some research shows medium-chain fatty acids might be beneficial for you when consumed in moderation, but the Mayo Clinic and Harvard Medical School emphasize that the health benefits of coconut’s fat content are exaggerated. You’re better off turning to fatty fruits like avocados and olives, which are full of heart-healthy unsaturated fats.
So, if the health buzz isn’t about the fat, then what does coconut have to offer? Coconut contains many vitamins and minerals, as well as antioxidants for fighting inflammation and staving off the effects of aging. Coconut is a source of manganese for good bone health, iron for healthy oxygen transportation in your blood, and potassium for healthy blood pressure.
You should also consider the health benefits of coconut water, the clear liquid that’s found inside coconuts before they ripen. (Don’t confuse this with coconut milk, which is an emulsion of this clear liquid with grated coconut flesh.) Think of coconut water as nature’s sports drink—it has the electrolytes you need for fluid balance, including potassium, sodium, and manganese, while being naturally low in sugar and calories. It’s a refreshing choice for sipping after a workout in hot weather!
Ready to find healthy ways of incorporating coconut into your diet? Here are a few suggestions:
Coconut Pineapple Smoothie
Ingredients:
- 2 cups frozen pineapple chunks
- 1 banana, peeled and chopped
- 1/4 cup cucumber, peeled and chopped
- 1 cup coconut milk
- 1/4 cup shredded coconut
- 1 teaspoon vanilla extract
- 1 scoop protein powder of choice (optional)
Directions:
Combine ingredients in a high-power blender and process until smooth. Serve garnished with shredded coconut flakes if desired.
Coconut Bread
Ingredients:
- 1 cup raisins
- 3.5 cups whole-grain flour
- 1/2 cup brown sugar
- 1 tablespoon milled flax seed
- 1.5 cups coconut milk
- 1/4 cup coconut oil
- 1 teaspoon vanilla extract
- 1 teaspoon salt
- 1 tablespoon baking powder
- 2 cups shredded coconut
Directions:
Preheat the oven to 350 F. In a large bowl, combine flour, baking soda, and salt. In a separate small bowl, whisk together the brown sugar, coconut oil, and vanilla until smooth. Slowly add the flax seed and the coconut milk. Continue mixing until thoroughly combined, then add to the dry ingredients. Stir in raisins and shredded coconut. Transfer to a floured surface and knead for 2–3 minutes. Grease two 9-inch bread loaf pans. Cut the dough in half and fill the pans, shaping the dough if necessary. Bake for approximately 1 hour. The surface should be golden-brown. Remove from the oven and allow to sit for approximately 30 minutes before serving. Garnish slices of bread with confectionary sugar or chocolate hazelnut spread if desired.
Tropical Coconut Rice
Ingredients:
- 2 cups brown rice
- 2 cups pineapple chunks
- 1 can (13.5 ounces) unsweetened coconut milk
- 1/4 cup sweetened coconut flakes
- 1 tablespoon curry powder
- 2 teaspoons garlic
- 1 teaspoon ground ginger
- 1 lime
- 1 cup cashews (roasted and salted)
Directions:
Crush the pineapple with a fork or potato masher. Whisk in the coconut milk, then transfer to a saucepan and add 2 cups of water. Bring to a boil. Add the brown rice and reduce the heat to low. Cover the saucepan, allowing the rice to cook for approximately 45 minutes. Check occasionally and add more water if necessary. When the rice is cooked, stir in the garlic, ginger, curry powder, and coconut flakes. Fluff with a fork. Finish with a squeeze of lime and cashews on top.
