Have you ever wondered why some smoothie drinkers seem to effortlessly shed pounds, while others find themselves stuck in a frustrating plateau, or even gaining weight? Are you tired of smoothies that don't seem to make a difference, or worse, negatively impact your weight goals? Perhaps you've been relying on dairy-based smoothies, or unknowingly combining high-carbohydrate ingredients with high-fat ones. The good news is, you don't have to remain stuck in frustration. There are a few simple secrets that can make all the difference.
Of course, drinking a smoothie is just one piece of what can help with weight loss. It’s important to remember that moderation and mindfulness are necessary for any diet to give you the desired results.
What is Coconut Milk?
Coconut milk is a milky white fluid extracted from the flesh of mature coconuts. The coconut (Cocos nucifera) belongs to the palm family (Arecaceae) and grows in abundance throughout Malaysia, Polynesia, and southern Asia. Although often considered a nut, coconuts are in fact classed as a fruit, specifically a one-seeded drupe. Nearly all parts of the coconut can be used, including the water, milk, flesh, sugar, and oil. It’s worth noting, however, that unlike coconut water, the milk does not occur naturally and is made by mixing coconut flesh with water.
Coconut milk has a slightly sweet and nutty taste that is enjoyed by many and is one of the most preferred non-dairy milk substitutes, such as soy milk and almond milk. It is extracted from the pulp of grated coconut flesh. It can be made at home or bought from the market as canned coconut milk. It can be used in cooking, making beverages, such as coffee or smoothies, or in breakfast cereal. Coconut can be used as a milk substitute in people who do not prefer dairy. The growing modernization in the dairy industry has raised concerns, such as the use of hormones or antibiotics in cows and the rising pollution due to manure runoff. Coconut milk is a delicious substitute for dairy. It has a mildly sweet taste and nutty flavor. It has several health benefits when consumed in moderation. Anyone can consume coconut milk.
Nutritional Profile of Coconut Milk
Coconut milk is classified as either thick or thin based on consistency and how much it’s processed.
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- Thick: Solid coconut flesh is finely grated and either boiled or simmered in water. The mixture is then strained through cheesecloth to produce thick coconut milk.
- Thin: After making thick coconut milk, the grated coconut remaining in the cheesecloth is simmered in water. The straining process is then repeated to produce thin milk.
In traditional cuisines, thick coconut milk is used in desserts and thick sauces. Thin milk is used in soups and thin sauces. Most canned coconut milk contains a combination of thin and thick milk. It’s also very easy to make your own coconut milk at home, adjusting the thickness to your liking.
Coconut milk is a high-calorie food. About 93% of its calories come from fat, including saturated fats known as medium-chain triglycerides (MCTs). The milk is also a good source of several vitamins and minerals.
A 100ml serving of canned coconut milk:
- 169 calories/697KJ
- 1.1g protein
- 16.9g fat
- 14.6g saturated fat
- 3.3g carbohydrate
- 2.0g sugar
A 1 cup (240 grams) serving 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
Coconut naturally contains significant amounts of fat, including saturated fat. However, the canned product is available as a reduced-fat version with approximately half the fat of the regular product. Check the ingredient information because the coconut content may vary quite considerably (from 22% to 55%) and this may impact the creaminess of your dish.
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In addition, some experts believe coconut milk contains unique proteins that may provide health benefits. However, more research is needed.
Health Benefits of Coconut Milk
Coconut milk has recently become very popular. It’s a tasty alternative to cow’s milk that may also provide a number of health benefits.Coconut milk contains:
- Medium-chain fatty acids (MCFAs)
- Lactose-free
- Plant-based
- Has anti-microbial and anti-fungal properties
- May support cardiovascular health
- May reduce stomach ulcers
Research suggests that coconut milk can promote weight loss, heart health, and immunity.
Weight Loss and MCTs
There’s some evidence that the MCT fats in coconut milk may benefit weight loss, body composition, and metabolism. Lauric acid makes up about 50% of coconut oil. 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. But coconut oil also contains 12% true medium-chain fatty acids - capric acid and caprylic acid.
Unlike longer-chain fats, MCTs go from the digestive tract directly to your liver, where they’re used for energy or ketone production. They are less likely to be stored as fat. Research also suggests that MCTs may help reduce appetite and decrease calorie intake compared to other fats.
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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. What’s more, MCTs can boost calorie expenditure and fat burning - at least temporarily.
Some studies have revealed that a type of fat called medium-chain triglyceride or MCT present in coconut milk may help promote weight loss. The reason being that MCT may boost heat generation (thermogenesis) to burn more calories. MCT also helps promote satiety making you feel full for longer. They also promote gut health and increase insulin sensitivity in the body, both of which may aid weight loss.
Insulin is an essential hormone that breaks down glucose and controls blood sugar levels. Research from 2020 found that rats who consumed coconut milk were more likely to lose weight and visceral fat than those consuming other milk types and other diet combinations.The results also suggest that combining coconut milk with a high protein diet could help reduce or manage levels of abdominal fat, weight gain, food intake, cholesterol, and triglycerides.
However, the small amounts of MCTs found in coconut milk are unlikely to have any significant effects on body weight or metabolism. A few controlled studies in obese individuals and people with heart disease suggest that eating coconut oil reduced waist circumference. But coconut oil had no effects on body weight. No studies have directly examined how coconut milk affects weight and metabolism. Further studies are needed before any claims can be made.
To lose weight, however, you need to keep a check on your calorie intake. You need to burn more calories than you eat to promote weight loss. 100 ml of cow’s milk contains around 60 calories while the same quantity of coconut milk has 190 calories. Thus, if the amount of coconut milk you consume bears calories that fall within your calorie goals for weight loss, you may very well include it in your diet.
With this method of making a coconut milk smoothie for weight loss, you may see inch loss and fat loss on your body before you see the number on your scale go down. This is normal. Note: if you are working out, and building muscle while you are trying to lose weight, this will help speed up your metabolism.
Heart Health
Very little research examines coconut milk specifically, but one study suggests that it may benefit people with normal or high cholesterol levels. An eight-week study in 60 men found that coconut milk porridge lowered “bad” LDL cholesterol more than soy milk porridge. Coconut milk porridge also raised “good” HDL cholesterol by 18%, compared to only 3% for soy.
Most studies of coconut oil or flakes also found improvements in “bad” LDL cholesterol, “good” HDL cholesterol and/or triglyceride levels. Although in some studies LDL cholesterol levels increased in response to coconut fat, HDL also increased. Triglycerides decreased compared to other fats.
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. Two studies on similar populations suggest that the cholesterol response to lauric acid may vary by individual. It may also depend on the amount in your diet. 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
Some evidence suggests that lauric acid, an antioxidant present in coconut milk, may help prevent stroke and heart disease. Some rodent research also indicates that combining a high protein diet with coconut milk could help manage cholesterol levels. However, there is not enough evidence to confirm that coconut milk is good for the heart. In addition, coconut milk contains the same fat as coconut oil, which is mostly saturated fat. There is a risk that saturated fat can raise cholesterol levels.
The American Heart Association (AHA) does not encourage the use of coconut oil, as there is evidence it may increase levels of LDL, or “bad,” cholesterol in the body. Overall, cholesterol and triglyceride levels improve with coconut intake. In cases where “bad” LDL cholesterol increases, “good” HDL typically increases as well.
Other Potential Benefits
Coconut milk may also:
- Reduce inflammation: Animal studies found that coconut extract and coconut oil reduced inflammation and swelling in injured rats and mice.
- Decrease stomach ulcer size: In one study, coconut milk reduced stomach ulcer size in rats by 54% - a result comparable to the effect of an anti-ulcer drug.
- Fight viruses and bacteria: Test-tube studies suggest that lauric acid may reduce the levels of viruses and bacteria that cause infections. This includes those that reside in your mouth.
Coconuts contain phenols, which are antioxidants. During metabolism and other processes, the body produces waste products called reactive oxygen species, or free radicals. Free radicals that remain in the body can cause oxidative stress, resulting in damage that may lead to various health conditions, including cancer and heart disease. Antioxidants can help the body fight or remove free radicals, protecting it from disease. The authors of a 2015 study found that Malaysian coconut milk had higher antioxidant activity than milk from goats and cows. Research from 2020 concludes that the phenolic content in coconut could help protect lipids, proteins, and DNA in the body from damage due to oxidative stress.
Coconuts contain a lipid called lauric acid. Some findings indicate that lauric acid has antimicrobial and anti-inflammatory properties, suggesting they may help support the immune system. In a study of the antimicrobial effects of lauric acid from coconuts, the researchers isolated various bacterial strains and exposed them to lauric acid in a laboratory. They found that lauric acid effectively inhibited the growth of Staphylococcus aureus, Streptococcus pneumoniae, and Mycobacterium tuberculosis. Other researchers found that lauric acid triggers apoptosis, or cell death, in breast and endometrial cancer cells, suggesting it could inhibit cancer cell growth. However, the amount of lauric acid a person is likely to consume in coconut milk is not enough to say it prevents cancer.
Keep in mind that not all studies were on the effects of coconut milk specifically.
Considerations and Potential Downsides
Unless you’re allergic to coconuts, the milk is unlikely to have adverse effects. Compared to tree nut and peanut allergies, coconut allergies are relatively rare. However, some digestive disorder experts recommend that people who have a FODMAP intolerance limit coconut milk to 1/2 cup (120 ml) at a time.
Many canned varieties also contain bisphenol A (BPA), a chemical that can leach from can linings into food. BPA has been linked to reproductive problems and cancer in animal and human studies. Notably, some brands use BPA-free packaging, which is recommended if you choose to consume canned coconut milk.
Coconut milk contains high levels of saturated fat, making it a calorie-rich food. It also contains vitamins and minerals, but the nutritional contents vary by product. Coconut milk drinks, for example, have a different nutritional profile than canned coconut milk. Combining a high intake of coconut milk with a carbohydrate-rich diet can result in weight gain. Replacing dairy milk with coconut milk may mean that a person consumes less calcium, vitamin D, and vitamin A. Anyone using coconut milk instead of dairy milk should choose a product that is fortified with these nutrients or eat other foods that contain these nutrients.
Although the Food and Drug Administration (FDA) classifies coconuts as tree nuts, they are technically fruits. Having a tree nut allergy does not necessarily mean a person will have an allergy to coconut products. Research suggests that allergic reactions to coconut are rare. However, the authors of a 2020 review warn that when a reaction occurs, it may be severe. Black and Asian Americans may also be at a slightly higher risk of coconut allergy. Anyone with a coconut allergy should not consume coconut milk. The symptoms of a coconut allergy are similar to those of other food allergies. In some cases, an allergic reaction can quickly lead to anaphylaxis - a severe, life threatening reaction that causes swelling, wheezing, and hives.
Incorporating Coconut Milk Smoothies for Weight Loss
Coconut milk beverage can be a good addition to your weight loss plan. At just 22-25 calories per 1/2 cup serving with beneficial MCTs making up about 60% of its fat content, it’s a calorie-conscious choice that may offer slight metabolic advantages. For sustainable weight management, coconut milk beverage can be an excellent dairy substitute that helps reduce overall calorie intake while still providing satisfying creaminess. Unlike its canned counterpart, coconut milk beverage is light enough to use freely in your daily routine-in coffee, smoothies, cereal, or as a cooking liquid. Fortification adds nutrients without adding significant calories.
Tips for Making the Most of Your Coconut Milk Smoothie
- Choose the Right Ingredients: You can't just throw any fruit in a blender. Processed ingredients may contain BPS, BPA, and other endocrine disruptors, which may cause you to gain fat. Processed ingredients may cause inflammation, which may prevent fat loss. Processed food ingredients often contain a very long list of ingredients. Especially if you've been doing everything you can to lose weight, and staying at the same weight, or worse, gaining, you definitely should cut out the processed food ingredients!
- Avoid Problematic Ingredients: Avoid coconut milk and other ingredients that contain Estrogens, which may cause your body to gain or retain fat. Most brands of canned coconut milk contain BPA and preservatives. BPA (bisphenol A) is found in the liners of most canned foods. And even if the can says BPA free, it still may contain BPS (bisphenol S), which is said to be even worse. BPA and BPS both may cause reproductive problems, developmental problems in unborn babies, and cancer. BPA and BPS are both endocrine disruptors. Boxed coconut milk products often contain inflammatory ingredients such as carageenan. Another possible cancer trigger, as well. Processed foods also may increase inflammation. Inflammation is an enemy of fat loss.
- Prioritize Natural and Homemade: An excellent way to get coconut milk for weight loss that is free of additives and hormone and metabolic disruptors is to make your own from scratch. If you learn how to make coconut milk, you can avoid these unnecessary additives, and save money while you're at it.
- Add Protein Wisely: Yes, even most protein powders have serious pitfalls. Many (most?) contain denatured proteins, whey from feed lot cows fed with genetically modified grains, unhealthy soy-based ingredients, etc. For protein, it's recommended you eat a serving of organic grass-fed meat or pastured eggs on the side with your smoothies.
- Control Sweetness: You can experiment with small portions of lower-sugar apples, too. If you want more sweetness than these fruits give, you can add a little stevia, if you like. The first brand of it you tried tasted horrible. Years later, you tried another brand, which I like much better. I prefer liquid stevia when making a coconut milk smoothie for weight loss. But if using powdered stevia, be sure to read the label carefully. Many brands add fillers that may increase the carbohydrate content of the product. Some brands do offer pure stevia powder. Save those sweeter fruits for lower fat snacks and meals later in the day.
- Boost with Coconut Oil (Carefully): If you want to boost your coconut milk smoothie for weight loss even further, gradually add a little extra coconut oil to your smoothies, a little more each day, till you are having 1 to 3 tablespoons per day. Please start slowly, though, with about a quarter of a teaspoon, to allow your body time to adjust to this potent food. What is a die-off reaction? Also called a Herxheimer reaction or healing crisis, this is something that can happen when you eat anything that is anti-viral, anti-fungal, or anti-bacterial, which may kill pathogens in your gut. If you have an overgrowth of pathogens, when too many are killed at one time, the inflammatory products released by dead bacteria, viruses and yeast can cause an overreaction in your body. It is not fun! So definitely start slowly with coconut oil!
Easy Coconut Milk Smoothie Recipe
This simple and delicious three-ingredient Coconut Milk Smoothie is a great way to start your day, and you can customize it any way you like. It’s incredible how rich and flavorful this smoothie is without adding any ice or frozen ingredients!
- 1 cup coconut milk
- 1 banana
- 1 cup spinach
Instructions: Place all ingredients in a blender and blend until smooth. Feel free to experiment with “green” food additions in your smoothie. You could swap in kale, chard, or a blend of greens for the spinach to really amp up the nutritional content. You could add more colorful fruits and vegetables, like beta-carotene-rich carrots, blueberries for their antioxidants, or phytonutrient-filled beets. This smoothie is a great template to sneak veggies into a child’s diet.
When and Where to Enjoy
You can make a coconut milk smoothie for weight loss anyplace that has a refrigerator, a sink and electricity, such as:
- your kitchen
- in many hotel rooms
- in a recreational vehicle or
- anywhere, if you bring it pre-made in a thermos or a mason jar with a special lid
They are delicious to drink anytime. Delicious smoothies are perfect for a liquid breakfast, or you can enjoy them as a mid-morning snack. Need a post-workout pick-me-up? Drink a smoothie as a recovery drink! Smoothies are great at satisfying your sweet tooth. They taste sweet because they’re often made with fruit (in this case, potassium-rich bananas). That means they don’t need to add any refined sugar, making this Coconut Milk Smoothie much lower in calories than the store-bought variety.
Making Informed Choices
Although coconut milk is nutritious, it’s also high in calories. Keep this in mind when adding it to foods or using it in recipes.
Here are a few tips for selecting the best coconut milk:
- Read the label: Whenever possible, choose a product that contains only coconut and water.
- Choose BPA-free cans: Purchase coconut milk from companies that use BPA-free cans
- Use cartons: Unsweetened coconut milk in cartons usually contains less fat and fewer calories than canned options.
- Go light: For a lower-calorie option, select light canned coconut milk. It’s thinner and contains about 125 calories per 1/2 cup (120 ml)
- 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.