What Is Coconut Milk?
Coconut milk is the liquid that comes from the meat of a mature coconut that is grated. If you have ever seen two different kinds of coconuts and wondered why they looked like that, we have your answer. The green, smooth coconuts are simply not mature, they are younger than the mature (brown and hairy) coconuts that you probably will see in stores. The meat is the white, hard substance that forms on the inside of the coconut and can be peeled off and eaten raw, or used in a variety of dishes. Coconut milk is high in oil, saturated fat mostly, and has a variety of health benefits. It is a popular ingredient in Southeast Asia, South Asia, the Caribbean, and South America--all of those tropical places we wish we could be visiting this winter!
Coconut Milk vs. Coconut Water
You have probably heard of both coconut water and coconut milk, and may have even heard of coconut cream! These are all different and have different purposes. Coconut milk, as we mentioned, is the ground up meat, and is actually an emulsion of the coconut cream and the coconut water. The coconut water is the water that is actually inside of a young coconut. You can slice off the top of a young coconut with a machete and drink the coconut water (or of course you can buy it at the store, but that way is a lot more fun!). Coconut water is full of electrolytes and athletes drink it regularly for this reason. Coconut cream is a reference to the ground up meat (typically dried first) of the coconut. When the two are mixed together, as they naturally become in a coconut, it forms coconut milk.What to Make with Coconut Milk
Coconut milk can be consumed by itself as a tasty drink, or you can substitute it for milk in a smoothie, tea, or coffee. You can also use coconut milk in baking, and it is a common ingredient in icings and glazes. We have a few amazing dessert recipes with coconut milk in the Bob’s Red Mill catalog, found here. Among a plethora of other recipes you can make with coconut milk, some popular ones are curry, a staple in Asia, and coconut rice, mainly found in Malaysia and Indonesia. Serabi are a version of pancakes often cooked in Asia, which also include coconut milk as a main ingredient.
Health Benefits of Coconut Milk
Nutritionally speaking, coconut milk is quite good for you, although in unexpected ways. Coconut milk is high in fat, as we mentioned earlier, due to the oil. Much of this fat is saturated fat, though, which is easy for your body to burn off. You have heard of healthy fats--well, coconut milk is definitely one of them. Lauric acid, one of the fatty acids in coconut milks, has antiviral and antifungal properties, keeping your body squeaky clean and healthy. Coconut milk is higher in calories than your traditional cow’s milk, so you should consume smaller amounts in one serving. Coconut milk is also a great source of several vitamins, including manganese, phosphorus, iron, and magnesium, to name a few. Coconut milk is rich in fiber, which has been linked to a myriad of positive health transitions. People who have diets high in fiber have been shown to have lower risk of cancer, less heart disease, and overall better quality of life. Coconut milk is also rich in vitamins C, E, B1, B3, B5, and B6, which generally can help your body regulate all its vital functions. Studies have shown that some of the fatty acids in coconut milk (specifically medium-chain triglycerides or MCT fatty acids) help increase your physical performance and overall muscle gain, which is perfect for sticking to your New Year’s resolutions! You also get those added electrolytes from the coconut water, which help your body recover after a long workout and prevent dehydration. Perhaps one of the greatest things about coconut milk is that it is a great milk substitute for almost anyone! The most common reasons to avoid milk are lactose intolerance and special diets, including veganism or the Paleolithic Diet. Both of these issues are avoided with coconut milk--as a fully plant product, it has no animal byproducts, making it a perfect option for vegans. Paleo-dieters are also allowed to drink coconut milk, and use it often as a fat source when dairy is cut out of their diet! Coconut milk also has no lactose, so say hurrah if you are lactose intolerant! All around, coconut milk is a great option for almost anyone with special dietary needs.Health Concerns or Risks of Coconut Milk
Every food has some level of concerns, and despite the positive effects of coconut milk, it is no different. However, most of the concerns with coconut milk are easily remedied! Saturated fats should not be consumed in excess, but we hope that you have learned from our consistent message--no foods should really be consumed in excess. If you consume too much saturated fat, your cholesterol can increase, which can cause more serious health issues. Guar gum, also known as xanthan gum, is a common ingredient in many coconut milk options. No evidence currently exists to support guar gum being bad for you, but some people have a sensitivity to it that makes it tough to digest. If you add coconut milk to your diet slowly and in moderation, then you will notice if your stomach starts having trouble with it. If you do not notice any issues, then you are good to go! Another potential issue with coconut milk is Bisphenol-A, which you may know as BPA. There is a lot of science behind this, but basically BPA is something you can get from canned goods, though it is not found in coconut milk itself. So if you make your own coconut milk then you are home free! Otherwise, look for cans that say they are BPA-free, or brands that do not come in a can! Interestingly enough, if you make your coconut milk at home, you also avoid guar gum. Coconut milk is also considered a FODMAP, so if you have symptoms of fructose malabsorption, IBS, or IBD, then you may want to avoid coconut milk altogether. Other than these specific issues, there are really no other known issues with coconut milk, so you can likely start adding it to your diet (slowly, of course) if you do not have IBS, IBD, or any known issues with guar gum.
Make Your Own Coconut Milk at Home
If you have any of the issues above or have trouble with additives in canned or bottled foods, then you may benefit from making your coconut milk at home yourself. In fact, this process is fairly easy, although it does require a nut milk bag. These can be purchased on Amazon or in some specialty foods stores. We are using the method described in this article by The Kitchn. Basically, you soften some shredded coconut in a blender with really hot water, and then blend it all together. Then you squeeze the milk through the bag to get rid of the coconut pulp, and voila: perfect coconut milk every time. This homemade coconut milk is good for about four days, or you can freeze it for up to three months. Keep in mind that the milk will separate in your fridge or freezer, but this is totally normal, so do not worry. You will enjoy the peace of mind that comes with knowing your coconut milk is fresh and free of any other unwanted ingredients!
Whether you buy it on the shelf or make it at home, coconut milk is delicious and refreshing, as well as being a healthy alternative no matter what diet you are on! These strange “nuts,” which are actually in the “drupe” family, have been around for a long time for a reason. We recommend trying to make your own coconut milk to avoid any additives or BPAs from the packaging, but we know you will enjoy your coconut milk no matter where it comes from!
Thank You
Maria