Include a couple of tablespoons (30–60 ml) in your coffee.Keep this in mind when adding it to foods or using it in recipes. In cases where “bad” LDL cholesterol increases, “good” HDL typically increases as well.Īlthough coconut milk is nutritious, it’s also high in calories. Overall, cholesterol and triglyceride levels improve with coconut intake. In a study in healthy women, replacing 14% of monounsaturated fats with lauric acid raised “bad” LDL cholesterol by about 16%, while replacing 4% of these fats with lauric acid in another study had very little effect on cholesterol ( 20, 21). It may also depend on the amount in your diet. Two studies on similar populations suggest that the cholesterol response to lauric acid may vary by individual. Lauric acid, the main fatty acid in coconut fat, may raise “bad” LDL cholesterol by decreasing the activity of the receptors that clear LDL from your blood ( 20). Triglycerides decreased compared to other fats ( 18, 19). Most studies of coconut oil or flakes also found improvements in “bad” LDL cholesterol, “good” HDL cholesterol and/or triglyceride levels ( 12, 13, 14, 16, 17).Īlthough in some studies LDL cholesterol levels increased in response to coconut fat, HDL also increased. Coconut milk porridge also raised “good” HDL cholesterol by 18%, compared to only 3% for soy ( 15). Very little research examines coconut milk specifically, but one study suggests that it may benefit people with normal or high cholesterol levels.Īn eight-week study in 60 men found that coconut milk porridge lowered “bad” LDL cholesterol more than soy milk porridge. Although MCTs may increase metabolism and help you lose belly fat, the low levels in coconut milk are unlikely to significantly affect weight loss.īecause coconut milk is so high in saturated fat, people may wonder if it’s a heart-healthy choice. SummaryĬoconut milk contains small amounts of MCTs. Further studies are needed before any claims can be made. No studies have directly examined how coconut milk affects weight and metabolism. But coconut oil had no effects on body weight ( 12, 13, 14). However, the small amounts of MCTs found in coconut milk are unlikely to have any significant effects on body weight or metabolism.Ī few controlled studies in obese individuals and people with heart disease suggest that eating coconut oil reduced waist circumference. What’s more, MCTs can boost calorie expenditure and fat burning - at least temporarily ( 9, 10, 11). In a small study, overweight men who consumed 20 grams of MCT oil at breakfast ate 272 fewer calories at lunch than those consuming corn oil ( 8). Research also suggests that MCTs may help reduce appetite and decrease calorie intake compared to other fats ( 5, 6, 7, 8). They are less likely to be stored as fat ( 4). Unlike longer-chain fats, MCTs go from the digestive tract directly to your liver, where they’re used for energy or ketone production. It can be classified as both a long-chain fatty acid or a medium-chain, as its chain length and metabolic effects are intermediate between the two ( 3).īut coconut oil also contains 12% true medium-chain fatty acids - capric acid and caprylic acid. Lauric acid makes up about 50% of coconut oil. Perhaps with TJ's milk, I was reacting to the can?.or something in the canning process? I never know.There’s some evidence that the MCT fats in coconut milk may benefit weight loss, body composition and metabolism. It just goes to show you how finicky your body can be. I'm happy to report that I've tolerated this homemade coconut milk without any trouble for years now! This isn't your typical watered down rice milk-ish drink, but rather a thick, luxurious beverage that would be delicious in any dessert, smoothie, or even on its own! One day, I'm able to enjoy a food and the next thing I know, I'm allergic to it!Īnyhow, this new turn of events all led me on a mission to create my own coconut milk. Up until recently, I'd been buying Trader Joe's Light Coconut Milk, but I then began noticing that it seemed to be causing me some digestive and eczema trouble, so I promptly stopped.Īllergies can be weird in that way. They typically consisted of a hamburger patty, some boiled red potatoes, and a vegetable of some sort.ĭinner was definitely NOT the meal I looked forward to!Īside from vegetables, I also had a strong distaste for anything coconut. My mom was not the best cook (sorry mom!), but she did try to give us healthy meals. Peas and raw carrots were the extent of it! To be honest, there weren't many vegetables I could stomach. It's delicious in everything from smoothies to curries!Īs a kid, I would go to great lengths to avoid certain foods, including onions, potatoes, and squash of any sort. How To Make Homemade Coconut Milk - This luscious coconut milk recipe is an easy way to enjoy the tropical alternative milk.
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