It's super crunchy, naturally sweetened, and packs a lot of nutrients for something that's meant to be a treat. This twist on a holiday classic is perfect for the health nut in your life, or just someone who enjoys quality foods. Scrambling for last minute gifts this year? In less than an hour, you can make and package bundles of this health(ier) take on pecan brittle. It’s generally best to choose coconut milk in cartons or make your own at home.By adding your email you agree to get updates about Spoon University Healthier Make your own: For the freshest, healthiest coconut milk, make your own by blending 1.5–2 cups (355–470 ml) of unsweetened shredded coconut with 4 cups of hot water, then strain through a cheesecloth.Ĭoconut milk can be used in a variety of recipes.It’s thinner and contains about 125 calories per 1/2 cup (120 ml) ( 36). ![]() Go light: For a lower-calorie option, select light canned coconut milk.Use cartons: Unsweetened coconut milk in cartons usually contains less fat and fewer calories than canned options.Choose BPA-free cans: Purchase coconut milk from companies that use BPA-free cans, such as Native Forest and Natural Value.Read the label: Whenever possible, choose a product that contains only coconut and water.Here are a few tips for selecting the best coconut milk: Add a few tablespoons (30–60 ml) to oatmeal or other cooked cereal. ![]() Pour a small amount over berries or sliced papaya.Add half a cup (120 ml) to a smoothie or protein shake.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. There’s some evidence that the MCT fats in coconut milk may benefit weight loss, body composition and metabolism.
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