Coconut yogurt has emerged as a popular dairy-free alternative to traditional yogurt, appealing to those with lactose intolerance, vegans, and individuals seeking plant-based options. Crafted from coconut milk, this creamy treat offers a unique set of nutritional characteristics and potential health benefits. This article delves into the weight loss aspects of coconut yogurt, its overall nutritional profile, and how it compares to other yogurt varieties.
What is Coconut Yogurt?
Coconut yogurt is a delightful non-dairy yogurt made from the creamy goodness of coconut milk, which is extracted from the meat of mature coconuts. This non-dairy yogurt undergoes a fermentation process with probiotic bacteria such as Lactobacillus acidophilus and Bifidobacterium bifidum, resulting in a tangy and smooth texture similar to traditional dairy yogurt. Like dairy yogurt, coconut yogurt is a fermented product.
Nutritional Comparison: Coconut Yogurt vs. Dairy and Other Non-Dairy Alternatives
When comparing coconut yogurt to dairy yogurt, there are some notable differences in their nutritional profiles. Coconut yogurt is naturally higher in saturated fats due to its coconut milk base, but it also offers a unique set of nutrients. While it is often fortified with calcium, vitamin D, and vitamin B12, it generally contains less protein and more calories than traditional dairy yogurts.
Coconut yogurt tends to be higher in saturated fat and calories, but it also offers a richer source of fiber and protein. Additionally, coconut yogurt contains medium-chain triglycerides (MCTs), which are easily absorbed and provide a quick source of energy.
Here's a breakdown of key nutritional considerations:
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Protein: Coconut milk isn’t a great source of protein, so coconut yogurt usually contains only 1-3 grams of protein per serving, much lower than Greek yogurt (10-15 grams per serving). In contrast, soy yogurt offers a higher protein content, making it a valuable non-dairy option.
Fat: Coconut milk is known for its high saturated fat content, so it shouldn’t be surprising that coconut yogurt can be high in saturated fat as well.
Vitamins and Minerals: Coconut yogurt can be a great source of bone-friendly calcium, vitamin B12, and vitamin D if the brand chooses to fortify the product with these micronutrients. Highlighting this variability, a 2021 study published in the journal Nutrients1 found that out of 249 non-dairy yogurts (including 79 coconut-based products), only 45% were fortified with 10% of daily value (DV) for calcium.
Weight Loss Benefits of Coconut Yogurt
1. MCTs and Metabolism
Contains medium-chain triglycerides (MCTs), which may boost metabolism and provide quick energy. Researchers at McGill University, in Quebec, Canada are now advocating MCTs to help prevent obesity. The study found that MCT consumption lead to a greater loss of Adipose Tissue stores compared with a diet rich in long-chain triglycerides (LCTs). This is due to the fact that MCTs have a fast rate of oxidation which results in an increase in energy expenditure and a decrease in body weight gain.
2. Satiety and Craving Control
Have you ever thought you might not be eating ENOUGH fat?! Fat is a great nutrient that aids in permanent weight loss, as it helps satisfy you for longer. Trials were conducted on the consumption of MCTs and their satiety in human eating habits in comparison to LCTs. It was found that those who ate MCTs improved their satiety and decreased their food consumption.
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3. Impact on Weight Loss
The results are in! Studies reveal that coconut oil can help increase weight loss. A trial was conducted on 114 patients over a course of 6 months to determine the role coconut oil plays in the tug of war battle that can be losing weight. This study revealed that including coconut oil in a diet significantly decreased body mass, body mass index, neck circumference and waste circumference.
4. Fiber Content
Coconut yogurt is not just a tasty treat; it’s also a good source of dietary fiber, which includes both soluble and insoluble types. The fiber in coconut yogurt can promote a feeling of fullness, helping to curb hunger and potentially leading to weight loss and a reduction in waist circumference.
5. Gut Health
COYO® coconut yoghurt contain a healthy dose of probiotics. Research shows that probiotics can improving gut health, protect against infections, reduce the risk of colon cancer and low density lipoproteins (LDL) whilst improving the LDL and high density lipoprotein balance.
Additional Health Benefits
Gut Health and Probiotics
Most coconut yogurts contain live probiotics that support digestion, gut microbiome balance, and immune health. Like dairy yogurt, coconut yogurt contains live and active cultures of gut-friendly bacteria, making it an excellent source of probiotics. Those gut bugs are great for your gut health, which can impact many things from how your gut feels, to bowel motions, energy levels and even your happiness.
Vitamins and Minerals
Some brands add calcium, vitamin D, and B12, making it a good dairy alternative for bone health. One of the lesser-known benefits of coconut yogurt is its rich vitamin A content, which plays a crucial role in maintaining healthy vision. Vitamin A is essential for the regeneration of rhodopsin, a pigment in the retina that helps us see in low-light conditions.
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Potential Downsides & Considerations
While coconut yogurt offers several potential benefits, it's crucial to be aware of potential drawbacks:
- Allergies and Interactions: While coconut yogurt is generally safe for most people, it’s important to be aware of potential allergic reactions and interactions with medications. Coconut is a common allergen, and some individuals may experience symptoms such as hives, itching, and swelling after consuming coconut products. Moreover, coconut yogurt may interact with certain medications, including blood thinners and diabetes medications.
- Saturated Fat Content: Coconut milk is known for its high saturated fat content, so it shouldn’t be surprising that coconut yogurt can be high in saturated fat as well.
- Added Sugars: Selecting a healthy coconut yogurt involves paying close attention to the nutrition label. Look for unsweetened varieties and add flavor through fresh or frozen fruit or a light drizzle of maple syrup.
- Lower Protein Content: Coconut milk isn’t a great source of protein, so coconut yogurt usually contains only 2 grams of protein or less.
Choosing the Right Coconut Yogurt
Selecting a healthy coconut yogurt involves paying close attention to the nutrition label. Always look for a calcium-fortified yogurt with added probiotics. Choose the plain version as this will contain less sugar. If you’re after some sweetness, you can add your own fruit like berries, passionfruit or pomegranate. Yum! And be mindful of the serving size as many packages contain 2 x servings per pack, making it easier to eat beyond satiety.
Coconut Yogurt in Your Diet
Coconut yogurt is a creamy, probiotic-rich, dairy-free alternative that provides healthy fats and gut-friendly bacteria. If you’re looking for a cream substitutes in recipes, then go (coco)nuts with coconut yogurt. And by that, I mean - eat it in moderation. Personally, I still choose to eat dairy yoghurt because I love the taste and the nutrition credentials.