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Isn’t mango sticky rice the trendiest dessert on social media these days? What do you think makes it so popular and delicious? It’s nothing but coconut milk! But do not just sideline it as an ingredient adding flavour to your meals; coconut milk also has often overlooked benefits for your gut!
We know cow’s milk is not everyone’s cup of tea—if some are lactose intolerant, others worry about gaining weight due to its high-calorie content. Chase away your worries, as coconut milk presents itself as a healthier alternative.
Despite its many benefits, people still wonder if coconut milk is good for gut health. This blog answers all your queries as we take you through the nutritional value and gut-friendly aspects of coconut milk. We'll also discuss how to incorporate coconut milk into your diet and provide some delicious recipe ideas. So, prepare to extract the creamy white milk and enhance your overall well-being!
What is coconut milk?
Whether you’re fond of Thai desserts or enjoy local cuisines, it’s difficult to spot a dish that doesn’t contain coconut milk. Coconut milk is a non-dairy alternative derived from the flesh of mature coconuts. Though it’s a staple in Southeast Asian cuisine, its creamy texture and subtle sweetness have garnered fans worldwide.
While coconut milk is often confused with coconut water, they are two distinct products. Coconut water is the clear liquid found inside young coconuts, while coconut milk is extracted from the grated flesh of mature coconuts.
But what makes coconut milk so good for gut health? Let’s find out!
Health benefits of coconut milk
If you thought coconut milk just made curries thicker and desserts richer, wait until you learn how it benefits your gut. Coconut milk is a nutritional powerhouse that influences your health in different ways. Let's see what makes coconut milk good for gut health:
- Gut health hero: Coconut milk boasts a unique combination of fiber and medium-chain fatty acids (MCFAs). Fiber acts as a prebiotic, feeding the good bacteria in your gut and promoting a healthy digestive environment. MCFAs, specifically lauric acid, have antimicrobial properties that can help eliminate harmful bacteria like E. coli and Candida, further supporting gut health and potentially reducing digestive issues like bloating and gas. Additionally, the electrolytes present in coconut milk can help maintain proper hydration, which is crucial for regular bowel movements.
- Anti-inflammatory power: Chronic inflammation is linked to various health problems, including heart disease, arthritis, and even digestive issues. Coconut milk contains lauric acid, which can convert into monolaurin in the body. Monolaurin has been shown to possess anti-inflammatory properties, potentially reducing overall inflammation and contributing to better health.
- Friend to your heart: The MCFAs in coconut milk are a good source of healthy fats. Unlike long-chain fatty acids, MCFAs are absorbed differently by the body. They go directly to the liver for energy production, bypassing the lymphatic system and potentially reducing bad cholesterol levels. While more research is needed, some studies suggest that coconut milk may contribute to improved heart health by positively impacting cholesterol levels.
- Weight management ally: The fiber and MCFAs in coconut milk work together to promote feelings of fullness and satisfaction. Fiber slows down digestion, keeping you feeling fuller for longer and potentially reducing calorie intake. Additionally, MCFAs boost metabolism by increasing energy expenditure, potentially aiding in weight management efforts. However, it's important to remember that coconut milk is still a calorie-containing ingredient, so moderation is key.
- Lactose-free alternative: For those with lactose intolerance, coconut milk offers a delicious and nutritious dairy-free alternative. It's naturally free of lactose, the sugar found in dairy milk that can cause digestive discomfort in lactose-intolerant individuals.
- Skin and hair benefits: Beyond internal benefits, coconut milk can be used topically to nourish skin and hair. The fatty acids in coconut milk can help improve skin hydration and reduce dryness. Additionally, its antimicrobial properties may be beneficial for certain skin conditions.
The Good Bug’s Good to Glow probiotic is an ideal choice if you want to take better care of your skin and hair. Our expert nutritionist talks about how dull skin and dry hair might be due to an unhealthy gut and how this product can hydrate and brighten your skin. Listen to the full video below.
How to make coconut milk?
While you can easily purchase coconut milk at most grocery stores, making it at home is a rewarding experience and allows you to ensure the quality and freshness of the final product. Here's a simple guide to making coconut milk:
- Choose fresh coconuts: Select ripe coconuts with brown husks and a slight rattle when shaken.
- Drain the coconut water: Pierce two holes in the coconut and drain the coconut water into a container. You can drink coconut water or use it in other recipes.
- Shred the coconut: Remove and shred the coconut meat finely using a grater or food processor.
- Extract the milk: Combine the shredded coconut with warm water in a blender or food processor. Blend until smooth and creamy.
- Strain the milk: Strain the coconut milk through a cheesecloth or fine-mesh strainer to remove any solids.
- Adjust the consistency: If you prefer thicker coconut milk, add more shredded coconut with a little water or add more water for a thin consistency.
Your homemade coconut milk is now ready to be used in your favourite recipes! Enjoy the fresh flavour and nutritional benefits of this versatile ingredient.
Interesting ways to add coconut milk to your recipes
Are you ready to embark on a flavour-filled journey with coconut milk? This versatile ingredient can add a creamy and tropical touch to various dishes. From savoury curries to indulgent desserts, coconut milk offers endless possibilities for culinary exploration. Here are a few delicious and innovative recipes that feature coconut milk:
- Coconut milk curry: Indulge in a creamy, aromatic curry made with coconut milk, vegetables, and your choice of protein (meat, chicken, or fish).
- Coconut rice pudding: This classic Indian dessert is made with rice, sugar, and coconut milk, topped with a dollop of ghee and cardamom.
- Coconut milk lentil soup: Warm up with a comforting lentil soup made with coconut milk, vegetables, and your choice of spices.
- Coconut milk ice cream: Create a refreshing, dairy-free ice cream using coconut milk, fruits, and your favourite sweeteners.
- Coconut milk smoothie: Blend coconut milk with fruits, nuts, and a splash of honey for a nutritious and delicious smoothie.
- Coconut milk payasam: A South Indian dessert made with rice flakes, coconut milk, jaggery, and cardamom.
These are just a few examples of the many delicious dishes you can create with coconut milk. Try inventing new recipes with coconut milk and nourish your gut!
Things to keep in mind while using coconut milk
Though coconut milk is good for gut health, you might miss out on enjoying its beneficial properties if you do not use it the right way. Remember, the thing that can add flavour to your meals can also make them bland. So, here are a few tips to keep in mind while using coconut milk:
- Choose the right type: Coconut milk comes in various consistencies, from thin to thick. Select the appropriate type based on your recipe's requirements.
- Avoid boiling: Thick coconut milk may curdle if boiled. For best results, add it to your dish towards the end of cooking or simmering.
- Thicken with cornstarch: If you need to thicken a coconut milk-based sauce or soup, use cornstarch as a slurry.
- Proper storage: If you’re using store-bought coconut milk, store it in the refrigerator once opened and use it within a few days. However, homemade coconut milk must be consumed immediately and not be kept for later use.
Do you want your dishes to come out perfect, and that too, without harming your health? Coconut milk can be a valuable addition to your daily diet! From curries and soups to desserts and smoothies, coconut milk not only offers a delicious way to enhance your meals but also a healthier option to support your gut.
Now, you can confidently say that coconut milk is good for gut health as its MCFAs and anti-inflammatory properties ensure you’re free from digestive troubles. For more gut-friendly products and resources, visit The Good Bug. Our expert team is here to guide you towards the right probiotic for you. Let your health goals be as thick as coconut milk!
References
https://draxe.com/nutrition/coconut-milk-nutrition/
https://www.medicalnewstoday.com/articles/323743
https://www.bbcgoodfood.com/howto/guide/ingredient-focus-coconut-milk
https://www.medicinenet.com/is_drinking_coconut_milk_good_for_you/article.htm
https://cocos-organic.com/blogs/gut-health-and-coconut-milk/
https://tusolwellness.com/blogs/tusol/5-health-benefits-of-coconut-milk
