I have a crazy coconut obsession!! I even drink coconut water instead of sports drinks after hard workouts!  I have been seeing coconut inspired snacks popping up all over the place in health food stores, pinterest, and on healthy cooking blogs. So… I asked Amanda, our dietitian, to educate all of us on the health benefits and precautions when enjoying this tropical fruit.

In health,

Tara Arnold, RN

I’ve Got a Lovely Bunch of Coconuts…

I love coconut. When I was home for Christmas I couldn’t stop eating the coconut cupcakes that my Mom made. Unfortunately, this form of coconut is not the healthiest. The coconut is used in a variety of ways. The oil can be used for cooking, the meat of the coconut is great in baking and cooking, the milk is an alternative to cow’s milk and the water has been advertised as “nature’s Gatorade”. Only recently have we realized all of the benefits of coconut in the United States. Other countries and cultures use coconut as a large part of their diet and medicinal practices.

Coconut Oil

Coconut oil is used in cooking and has a higher smoke point than other oils like olive oil. A higher smoke point is beneficial because when oil starts smoking the molecule begins to break down and can lead to rancidity and increased free radicals. Coconut oil has a smoke point of 350 degrees versus olive oil’s smoke point of 320 degrees.

Coconut oil is known for being extremely high in saturated fats (about 85% of the total calories). It is one of the only plant sources of saturated fats which are mostly found in animal products. Saturated fats are considered bad fats because they can lead to high cholesterol and triglycerides. The composition of the saturated fats in coconut are absorbed and used by the body differently than other saturated fats. However, it is important to use coconut oil in moderation, since foods high in saturated fats have negative effects on the body.

Coconut Water

It has become common to see coconut water in the grocery stores. Coconut water is the clear juice stored inside young coconuts. As the coconut matures the water becomes solidified to form the flesh of the coconut. Coconut water is high in potassium, and contains about two times as much potassium as a banana, so its claim to fame in the U.S. has been as a recovery drink or electrolyte replacement. It does contain both potassium and sodium which are important to replenish after a strenuous workout. Unlike other recovery drinks I think if you enjoy the flavor of coconut water it is acceptable to drink at anytime. I don’t usually recommend traditional recovery drinks because a lot of people don’t exercise strenuously enough for anything besides plain water to be necessary.

Naturally, coconut water is low in calories and fat-free. You can also find flavored coconut water which will include additional calories and sugar. If coconut water is a flavor that you enjoy, it can be used as an alternative to sodas and juices.

Coconut Milk

Coconut milk is the liquid that is squeezed from the flesh of the coconut. Like coconut water, coconut milk is becoming more prevalent in grocery stores and can be found in the milk and dairy section. Canned coconut milk is also available and used for cooking and baking. Coconut milk does have some of the beneficial properties of coconut water like the electrolyte content, however it also contains saturated fats. I prefer the taste of coconut milk to coconut water and will occasionally include coconut milk as part of my diet (usually on cereal or in smoothies). Due to the high saturated fat content it is not something that I regularly consume. 

Coconut Flesh

The flesh or meaty part of the coconut can be consumed however you would like. It is high in fiber, vitamins and minerals. In the United States we use coconut in sweet dishes (like my Mom’s coconut cupcakes) whereas other countries use coconut in more savory dishes. Coconut can be used in salads or as part of a curry or casserole dish.

All this talk about coconuts makes me want to travel somewhere tropical!

What is your favorite way to enjoy coconut? Share your thoughts on the Heart for Health Facebook page.

In nutrition,

Amanda M. Haag, RD/ LD