5 Impressive Benefits of Coconut

Low in carbs and high in fiber and fat, coconut is a great choice if you’re on a low carb, paleo, or gluten-free diet. It may help promote blood sugar control, contains powerful antioxidants, and also has antibacterial effects.

Coconuts are the fruit of the coconut palm (Cocos nucifera) and are commonly used for their water, milk, oil, and delicious pulp.

The coconut tree is considered the most widespread fruit tree in the world and is native to Southeast Asia and islands between the Indian and Pacific Oceans (Trusted Source 1).

Today, coconuts are cultivated all over the world and are becoming increasingly popular for their flavor, culinary uses, and many potential health benefits. In this article, we’ll discuss five potential benefits of coconuts and some easy ways to incorporate them into your diet.

Types of coconut products

The raw white flesh inside the coconut is called the “kernel”. It has a firm texture and a slightly sweet, delicious taste. If you have a whole coconut, you can scrape the raw meat from the shell and eat it.

In processed forms, you can usually find it sliced, shaved, or grated. Coconut milk and cream are made by pressing the raw grated meat.

The dried coconut meat is usually grated or shaved and used in cooking and baking. It can also be further processed into a flour.

Coconut oil is also extracted from the meat and can be used in cooking instead of other vegetable oils.

1. Highly nutritious

Unlike many other fruits that are high in carbohydrates, coconut contains mostly fat.

It also contains protein, some important minerals, and small amounts of B vitamins; however, it is not a significant source of most other vitamins.

The minerals in coconut are involved in many different functions in the body. Coconut is especially rich in manganese, which is important for bone health and the metabolism of carbohydrates, proteins, and cholesterol. It is also rich in copper and iron, which aid in the formation of red blood cells, and selenium, an important antioxidant that protects cells.

The nutritional content of 100 grams of raw unsweetened desiccated coconut meat is as follows:

Calories	354	660
Protein	3 grams	7 grams
Carbs	15 grams	24 grams
Fiber	9 grams	16 grams
Fat	33.5 grams	64.5 grams
Manganese	65% of the Daily Value (DV)	119% of the DV
Copper	48% of the DV	88% of the DV
Selenium	18% of the DV	34% of the DV
Magnesium	8% of the DV	21% of the DV
Phosphorus	9% of the DV	17% of the DV
Iron	14% of the DV	18% of the DV
Potassium	8% of the DV	12% of the DV

Much of the fat in coconuts is in the form of medium-chain triglycerides (MCTs) (12).

The body metabolizes MCTs differently than other types of fats, absorbing them directly from the small intestine and using them immediately for energy.

Studies of the benefits of MCTs in obese people have found that consuming these fats instead of long-chain saturated fats from animal foods can promote body fat loss.

However, more research is needed to assess whether the potential benefits of MCTs also apply to coconut oil.

2. Antibacterial effects

Although more human studies are needed, some studies have found that coconut oil may inhibit the growth of certain bacterial strains.

For example, a test-tube study showed that virgin coconut oil can inhibit the growth of Staphylococcus aureus, a type of bacteria that causes staph infections.

Another study of 50 children found that rinsing with coconut oil after brushing their teeth was as effective at inhibiting the growth of Streptococcus mutans as chlorhexidine, a common disinfectant.

Additionally, a test-tube study showed that an emulsion of coconut oil and water was effective against Staphylococcus epidermidis and Escherichia coli, two bacterial strains associated with food poisoning.

3. May promote blood sugar control

Coconut is low in carbohydrates but is rich in fiber and fat, which may have a positive effect on blood sugar control.

One study even suggests that coconut oil may lower blood sugar levels, which may be due to its anti-inflammatory properties and antioxidant content.

Another study in 48 people with metabolic syndrome found that replacing other fats in their diet with virgin coconut oil improved triglyceride levels and reduced fasting blood sugar levels after 4 weeks compared to the control group.

The high fiber content of coconut meat may slow digestion and potentially improve insulin resistance, which may also help regulate blood sugar levels.

On the other hand, recent studies have concluded that adding coconut fat to your diet may actually increase insulin resistance and worsen blood sugar control in the long term. Therefore, further research is needed to better understand coconut’s effects on blood sugar regulation.

4. Contains powerful antioxidants

Coconut meat contains phenolic compounds, which are antioxidants that can help protect cells from oxidative damage. The main phenolic compounds identified include (24):

gallic acid
caffeic acid
salicylic acid
p-coumaric acid
Lab tests on coconut meat have shown that it can neutralize harmful compounds called free radicals, which contribute to chronic disease.

According to another test-tube study, certain antioxidants in coconut could even help protect against DNA damage.

What’s more, some test-tube and some animal studies have also shown that antioxidants found in coconut oil may help protect cells from damage and death caused by oxidative stress and chemotherapy.

5. Easy to add to your diet

Coconut shavings and flakes add great flavor to savory dishes. Its meat-like texture and flavor go well with curries, fish dishes, rice dishes, and even breaded shrimp.

Some brands have added sugar, but it may not be necessary in savory dishes, so read the ingredients list carefully. Shredded coconut is great for baking, adding natural sweetness and moisture to cookies, muffins, and quick breads.

A pinch of raw coconut adds texture and tropical flavor to porridge. Mixing it into puddings or yogurt makes it a tasty calorie booster for those trying to gain weight. Coconut flour is used as a substitute for wheat flour in baking.

It is gluten-free, nut-free, and a popular option for those watching their carbs. It is grain-free, so it is also suitable for those following the Paleo diet, which prohibits grain products like regular flour.

However, coconut flour does not rise like wheat flour and absorbs more liquid than other types of flour, making it best to use it in tested recipes. Additionally, coconut oil is a delicious, heat-stable fat that can be used in place of other oils for baking, sautéing, and frying.

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