The coconut craze: Oil, water and milk
Coconut products have been one of the top nutrition trends over the past few years. Do the health claims about coconut oil, milk, and/or water still have you confused? If you are seeking facts about these products, you are reading the right article!
Coconut Oil
HEALTH CLAIMS: Aids in weight loss, improves heart health, and may cure Alzheimer's disease.
FACTS: "Virgin" or unrefined coconut oil (meaning it is extracted from the fruit of the coconut) is higher in saturated fat than butter. Diets high in saturated fat can contribute to high cholesterol and heart disease. However, coconut oil is unique because it contains a saturated fat (lauric acid) that is classified as a medium-chain fatty acid that may raise both "good" and "bad" cholesterol levels, suggesting that coconut oil may have a neutral, or even beneficial, effect on cholesterol.
Regardless, there is no significant evidence that coconut oil aids in weight loss or improves heart health. Virgin coconut oil is still a better choice over shortening in cooking/baking because it does not contain trans fat and it can provide flavor for various dishes. It is recommended to limit saturated fat for overall heart health, thus it is recommended to use coconut oil in moderation. As for Alzheimer's disease, the use of coconut oil is thought to aid in the process of starving the brain of glucose and instead utilize the by-products fat metabolism called ketones to help restore mental function. However, there is no sound research to support this treatment.
Coconut Milk
HEALTH CLAIMS: Aids in weight loss, improves immune function, and improves heart, skin, and hair health.
FACTS: There is no significant research to back up these health claims. True, coconut milk can be a great substitute for those who are vegan or lactose-intolerant because it is fortified with calcium and vitamin D. Coconut milk is made by mixing ground coconut meat with hot water and then straining it.
Coconut milk can provide a wonderful flavor for smoothies and other dishes, but beware of the calorie and fat content of coconut milk. One cup of coconut milk provides a whopping estimated 550 calories, 55 g fat, and 50 g saturated fat! The good news is that there are "lite" options available that reduce calories and fat significantly without sacrificing flavor.
Coconut Water
HEALTH CLAIMS: Cures hangovers, prevents cancer and kidney stones, and is nature's sports drink.
FACTS: Again, research is too limited to back up health claims. However, there is good news! Coconut water does contain phytochemicals, minerals, and vitamins, which may make this refreshing beverage a better choice over higher sugary drinks such as sports drinks, sodas, and even some fruit juices; and contains about 45-60 calories per eight-ounce cup.
To differentiate from coconut milk, coconut water is the clear liquid found in the center of young, green coconuts. It is true that coconut water contains electrolytes (sodium, potassium, and magnesium) and can help athletes who compete in strenuous activities to replenish those electrolytes. However, most people do not exercise at levels vigorous enough to need to replenish electrolytes.
So, instead of choosing coconut products because of the many health claims, choose them because you like the taste or they add a unique flavor to a dish, and choose them moderately. Remember that there is no one super food that is the answer to heal ailments. An overall healthy diet, daily physical activity, and a healthy weight are still the best ways to help prevent chronic diseases.
Kimberly Young, MS, RDN, LD, is a Registered Dietitian at Panhandle Health District and a graduate of the University of Idaho Dietetic program.