When embarking on the Autoimmune Protocol (AIP) diet, coconut seems to be an omnipresent ingredient. This article delves into the role of coconut within the AIP framework, addressing common questions and concerns.
Is Coconut AIP Compliant?
The AIP diet excludes nuts, but often incorporates coconut. This is because coconut is not a botanical nut; it is classified as a fruit, even though the Food and Drug Administration recognizes coconut as a tree nut.
Coconut: Fruit or Nut?
The classification of coconut can be confusing. While the FDA considers coconuts a tree nut, botanically, coconut is a "drupe," and it does not seem to have the same reactive properties of tree nuts.
Health Benefits and Potential Sensitivities
Coconut offers numerous health and beauty benefits. However, like any food, it may not be suitable for everyone. It's crucial to monitor your body's reactions to any food consumed on the AIP, including coconut. Discontinue consumption if you experience negative reactions, regardless of the food's general health reputation.
Sometimes, coconut sensitivity is related to overconsumption, either in quantity or frequency. Sensitivity can also be product-specific; some individuals react to coconut milk but tolerate coconut flour or coconut oil.
Read also: Coconut for Keto Diet
Coconut Products on the Market
Here's an overview of common coconut products and their uses in AIP recipes:
Coconut Milk
For AIP compliance, coconut milk should be additive-free, containing only coconut and water. It's made by blending coconut meat with water and straining the mixture.
- Aroy-D: The Tetra Pack version is a recommended AIP-compliant option. Always verify ingredients before purchasing, as formulations can change.
- Homemade Coconut Milk: A simple alternative is to make your own coconut milk. This ensures that the milk is free of additives like guar gum or carrageenan.
Coconut Cream vs. Creamed Coconut
- Coconut Cream: This is the thick, fatty layer that separates from coconut milk when refrigerated. To obtain coconut cream, refrigerate a can of additive-free coconut milk; the cream will rise to the top.
- Creamed Coconut (Coconut Butter, Manna, Cream Concentrate): These terms refer to the same product: dried coconut meat ground into a fine pulp with a buttery texture. Creamed coconut often comes in smaller, more manageable packets. To use, warm the packet in a bowl of water and massage it to a usable consistency. A popular brand is Grace Creamed Coconut, which contains only creamed coconut as an ingredient. Homemade versions are possible but may not achieve the same smoothness as commercial products and require a powerful food processor.
Coconut Yogurt and Kefir
These fermented products are made from coconut milk and either yogurt/probiotic starters or kefir grains. While some suggest using a yogurt maker or an Instant Pot (with a yogurt setting) for successful home production, it's important to note that fermented foods are not suitable for everyone, especially those with digestive issues, mold implications, SIBO, or Candida.
Coconut Oil
Coconut oil is the pure fat extracted from coconut meat. Virgin (unrefined) coconut oil is a preferred choice for those who don't mind the coconut flavor. Organic virgin coconut oil contains a lot of healthy fats and does not include solvents or food additives. It has a natural taste, is stable at high temperatures and hypo-allergic.
Coconut Aminos
Derived from the sap of coconut trees, coconut aminos serve as a common soy sauce substitute in AIP recipes.
Read also: Unique Diet Coke Drink
Shredded, Flaked, and Chipped Coconut
These are made from dried coconut meat and offer various textures for different culinary applications.
Coconut Vinegar
Coconut vinegar is produced by fermenting coconut water or coconut sap.
Coconut Nectar, Crystals, and Sugar
These are natural sweeteners derived from coconuts. While natural, they should be used sparingly on the AIP due to their sugar content. Coconut sugar contains ‘inulin’ a starchy substance that helps maintain blood glucose levels and helps promote gut-friendly bacteria. It also contains a good amount of iron, calcium, magnesium, fatty acids and certain antioxidants which are not found in refined sugar.
How to Make Homemade Coconut Milk
Making your own coconut milk is a simple process, ensuring a guar gum-free and carrageenan-free version suitable for AIP, Whole30, and individuals avoiding additives.
Ingredients:
- 4 cups unsweetened, shredded coconut
- 4 cups water
Instructions:
- Combine the coconut and water in a blender.
- Blend on high speed for approximately 3 minutes, or until no coconut chunks remain.
- Pour the mixture through a nut milk bag, cheesecloth, or fine-mesh sieve to strain the milk.
- Squeeze and knead the mixture to extract all the milk.
- Transfer the homemade coconut milk to a glass storage container and refrigerate until needed.
The coconut milk can be stored in the refrigerator for up to a week, but it will separate. Simply shake it before serving or using. You can also freeze coconut milk in ice cube trays for later use. This way you can add the frozen coconut milk directly to smoothies, hot beverages, soups, stews, or quickly thaw to use in other applications.
Read also: Paleo Diet and Milk
The Versatility of Coconut
Coconut, often called "The Tree of Life" in tropical regions, has been a vital food source for centuries. The fruit is known for its versatility, taste, and nutritional value. Coconut in any form can be included in the AIP diet but should be consumed in moderate amounts. It is a powerhouse of both micro and macronutrients such as vitamins, minerals, proteins, healthy fats, and dietary fiber.
- Coconut Water: The clear liquid from fresh coconuts is hydrating and rich in electrolytes like sodium, potassium, calcium, magnesium, and phosphorus.
- Coconut Meat: The meat is rich in fats, proteins, minerals, vitamins, antioxidants, and dietary fiber.
- Coconut Flour: The fine, ground form of coconut meat is gluten-free, grain-free, and high in protein and fiber, making it a suitable AIP baking ingredient.
- Coconut Flakes: Coconut flakes are made from desiccated coconut meat and are available in various forms like shredded coconut, granulated coconut and as flakes or chips.
- Coconut Yogurt: Made by fermenting coconut milk with probiotics, coconut yogurt is a dairy-free alternative rich in gut-friendly bacteria like lactobacillus.