By MACROS | Published on January 20, 2017
Coconut water, sugar, flesh, milk and yogurt — this fruit is filling up the supermarket shelves in many guises, but what nutritional benefits can it bring to your diet?
You’d be hard pressed to venture into a supermarket or health food shop without being sold this year’s heralded superfood – the coconut. If the latest claims are to be believed, it can cure everything from heart disease to Alzheimer’s. You’re right to be cautious about these inflated claims, so here’s the lowdown.
1. Coconut water
The juice found in the middle of a cracked coconut is now marketed as a highly-hydrating fluid. It has less sugar than fruit juices and more minerals like potassium, sodium, magnesium and calcium.
These properties are great as a post-workoutdrink if you’ve been doing moderate exercise, but there isn’t enough protein or carbohydrate if you’re undergoing vigorous exercise for more than an hour. Ultimately, coconut water does contain calories, but do you really need them? If you’re drinking purely for hydration, water is always the better choice. You can get the minerals from a well-balanced diet, so I wouldn’t drink this religiously, but if you enjoy it, have one occasionally.
2. Coconut sugar
This can be used instead of sugar in baking. It has a lower glycemic index than standard granulated sugar so it’s digested slower, but it has a similar energy content per gram. It may be a healthier alternative to traditional granulated sugar, but it’s still an energy-dense food-type, which should only be eaten on special occasions.
3. Coconut yogurt
This is a fairly new dairy-free alternative, great for those who are lactose-intolerant and fancy a change from the soy varieties. It’s much higher in fat than both natural dairy yogurt and soy yogurts, but much lower in carbohydrates. Research published in The Lancet found a diet that’s higher in fats than carbohydrates can aid weight loss efforts. Steer clear of the flavored varieties because they’re packed with sugar. A 150g serving can provide you with a good, filling, 200-calorie snack, which should keep you feeling full due to its high fat content.
– RELATED: Iced Coconut Halva, Pomegranate & Pistachio Bark Recipe –
4. Fresh coconut
Fresh coconut flesh is full of vitamins and minerals, delicious and goes well in a smoothie. Enjoy as a snack, but go easy on your portion sizes – a typical snack pack (100g) of fresh coconut pieces contains 271 calories, compared to just 50 calories in a 100g fresh fruit pot. A few pieces should be enough to get you through to
the next meal.
5. Coconut milk
(Dairy substitute, usually mixed with rice milk). There are two types of coconut milk widely available. One is about 8% coconut cream mixed with water, sugar and preservatives. The other is mixed with rice milk (without the need for sugar) and requires less preservatives. Both have a similar calorie content to soy milk (about half that of skim milk) but a much lower protein content than both soy and skim milk. Pick up a no-added-sugar option, and ensure that if you opt for coconut milk you choose one with added calcium and vitamin D, which can’t be naturally found in this product.
