Coconut milk is made from the white flesh of mature brown coconuts, the coconut tree’s fruit. The milk has a rich, creamy texture and a thick consistency. This milk is often used in Thai and other Southeast Asian cuisines. It is also popular in places like Hawaii, India, and parts of South America and the Caribbean.
Coconut milk is not to be confused with coconut water, which comes from young green coconuts. The milk, unlike coconut water, does not occur naturally. Instead, coconut milk is made by combining solid coconut meat with water, which is around 50% water. Coconut water, on the other hand, is around 94 percent water. It is substantially lower in fat and nutrient content than coconut milk.
Texture of Coconut Milk
Coconut milk is described as thick or thin depending on its consistency and degree of processing.
- Thick: Solid coconut flesh is coarsely grated and cooked in water, either boiled or simmered. The coconut milk is then filtered via cheesecloth.
- Thin: The grated coconut that remains in the cheesecloth after making thick coconut milk is boiled in water. To get thin milk, the straining step is repeated.
Desserts and thick sauces are made using thick coconut milk in traditional cuisines. Soups and thin sauces call for thin milk.
The majority of canned coconut milk has a mix of thin and thick milk. It’s also quite simple to produce your own coconut milk at home, and you can vary the thickness to suit your needs.
How to Make Homemade Coconut Milk
It just takes around 10 minutes to make this delectable milk. It is a cheaper and healthier alternative to conventional milk. The procedure is outlined below.
Requirement
- 4 cups water
- 2 cups shredded unsweetened coconut
Method
- Heat the water, but do not allow it to boil.
- In a blender, puree the coconut.
- Blend in the water for a few minutes more, until the mixture is thick and creamy.
- To get the liquid, strain the mixture through a sieve. To obtain the leftover liquid, squeeze the remaining pulp through a muslin cloth or a thin towel if necessary.
- Coconut milk is the liquid that has been collected.
- Drink it right away or keep it in the fridge.
How to Make Use of It
Coconut milk is nutrient-dense, but it’s also high in calories. When adding it to foods or utilizing it in recipes, keep this in mind.
Here are few suggestions for including it in your diet:
- In your coffee, add a couple of tablespoons (30–60 ml).
- Make a smoothie or protein shake with half a cup (120 ml).
- Pour a tiny amount over sliced papaya or berries.
- Toss a few tablespoons (30–60 ml) into cooked oatmeal or porridge.
Nutritional Values
Coconut milk is a calorie-dense beverage. Fat accounts for over 93 percent of its calories, including saturated fats known as medium-chain triglycerides (MCTs). Milk is also high in a number of vitamins and minerals. 1 cup (240 grams) contains:
- Calories: 552
- Fat: 57 grams
- Protein: 5 grams
- Carbs: 13 grams
- Fiber: 5 grams
- Vitamin C: 11% of the RDI
- Folate: 10% of the RDI
- Iron: 22% of the RDI
- Magnesium: 22% of the RDI
- Potassium: 18% of the RDI
- Copper: 32% of the RDI
- Manganese: 110% of the RDI
- Selenium: 21% of the RDI
Furthermore, some specialists believe that coconut milk includes special proteins that may have health benefits. More research, however, is required.
Benefits of Coconut Milk on the Health
1. Aids in the management of Diabetes
The virgin coconut oil made from coconut milk has been demonstrated to have a favorable effect on blood glucose levels. It possesses antioxidant characteristics that help the body’s insulin secretion.
Another Thai study looked into the health benefits of coconut oil for diabetics. It was shown that virgin coconut oil improves the cellular response to insulin, lowers blood sugar levels, accelerates metabolism, and lowers the glycemic index of food, all of which aid in diabetes management.
May aid in the treatment of Alzheimer’s disease
Medium-chain triglycerides are found in small amounts in coconut milk (MCTs). These MCTs are easily absorbed and converted to ketones by the liver. Ketones have been found as a potential alternate source of energy for the brain, and they can be beneficial to people with Alzheimer’s disease.
3. It is Antibacterial, Antiviral, and Antifungal
Several studies on coconut and its various forms have been undertaken to assess their anti-inflammatory and anti-microbial properties. MCTs and lauric acid are abundant in virgin coconut oil, which is the purest form of oil taken from coconut milk. Virgin coconut oil possesses anti-inflammatory, antibacterial, antiviral, and antifungal effects as a result of this. The pharmacological effects of virgin coconut oil were found in another study conducted in Chiang Mai, Thailand. According to the findings, the oil has anti-inflammatory, analgesic, and antipyretic qualities.
4. Ulcers may be Prevented
Ulcers are prevented by drinking coconut milk. If you have stomach ulcers, drinking coconut milk can help you reduce the severity of your symptoms and even prevent them completely. Coconut milk has anti-ulcer and antibacterial characteristics, which help to fight the bacteria that cause ulcers. Drinking a glass of coconut milk once a week will help you lose weight quickly. In Chennai, India, a study was conducted to see if a polyherbal cream using coconut milk as one of its key constituents could help diabetic patients with foot ulcers. According to the study, this cream was particularly successful in treating ulcers due to the anti-inflammatory and antibacterial qualities of coconut milk and other ingredients.
5. It Has The Potential To Improve The Health Of The Prostate Glands
Coconut milk has a wealth of vitamins and minerals. Zinc is one of these nutrients, and it helps to keep the prostate gland healthy and lower the chance of prostate cancer. Although the prostate gland’s soft tissues contain a considerable amount of zinc, consuming coconut milk on a daily basis ensures that zinc levels in the body are restored.
What are the Negative Effects of Coconut Milk?
Excessive consumption of coconut milk might have negative consequences. The following are some of its adverse effects:
1. Allergic reactions
It has the potential to cause allergies. If you have a tree nut allergy, specialists advise you to avoid drinking coconut milk because it could put your life in danger.
2. Gaining Weight
Coconut milk is high in fat, so if you’re on a diet and trying to lose weight, it might not be the best choice.
3. Constipation
Constipation and digestion problems may occur if you drink a lot of coconut milk every day.
4. Hypertension (high blood pressure)
It has the potential to raise blood pressure. Coconut milk’s high fat content can raise cholesterol levels in the body, leading to cardiovascular issues and high blood pressure. Coconut milk has roughly 55 to 60 grams of fat in a cup, the majority of which is saturated.