What is coconut milk, how is it processed and is it good for you?

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You’ve heard about it everywhere: it’s the secret ingredient in vegan ganache, it makes for a killer smoothie and a must in curries. But what is coconut milk, how is it processed and is it actually good for you? We’re here to break down all the mysteries on the way to understanding coconut milk.

A person in a dark shirt holds two halves of a cracked coconut, with milk spilling out and droplets in the air.
Photo credit: Pexels.

Unlike coconut water, which is derived mainly from young coconuts and contains no solids, coconut milk is a creamy liquid made from the white flesh of mature coconuts. The coconut milk is produced by grating the coconut meat and soaking it in hot water, then strained to separate the liquid from the solid pieces.

But is coconut milk truly the secret ingredient that you’ve been missing? Medical News Today says in an article that coconut milk can be part of a healthy diet when consumed in moderation. It contains vitamins and minerals, including iron, magnesium and potassium. According to Eating Well, coconut milk also contains medium-chain triglycerides, a type of fat that may boost energy and support weight management. 

While coconut milk offers health benefits, it’s important to note that it is also high in calories and saturated fat. This separates it from alternative plant-based milks like almond milk, making it more suitable for desserts rather than coffee. Those watching their weight or heart health should be mindful of their intake. When purchasing coconut milk, choose unsweetened versions to avoid added sugars.

Understanding coconut milk

A bottle of coconut milk next to a halved coconut on a wooden surface.
Photo credit: Unlimphotos.

Make coconut milk by grating the coconut meat and mix with hot water. This mixture is then strained to produce the final product. That’s why coconut milk comes in two main forms: full-fat and low-fat, which depends on how much water is mixed in with the coconut flesh. 

You can buy canned and carton-packed coconut milk. Canned coconut milk is typically thicker and higher in fat, while carton varieties are thinner and often used as a dairy milk substitute. The nutritional content varies between these types, with canned coconut milk containing about 12 grams of fat per serving (10 grams saturated) compared to 4 grams of fat (3.5 grams saturated) in carton versions.

This creamy liquid is rich in nutrients, including vitamins C, E and B complex, as well as minerals like iron, selenium and magnesium. It’s a versatile ingredient used in cooking, baking and as a beverage, playing a key role in many Asian and tropical cuisines.

How is coconut milk processed?

The production process of coconut milk starts with mature coconuts. The meat is removed from the shell, grated and mixed with hot water. This mixture is then pressed to extract the liquid. The ratio is usually a half cup of hot water per grated coconut. The extracted liquid is coconut milk. It can be thick or thin depending on the amount of water used.

As supported by Mashed, commercial coconut milk production involves further steps such as heating to 92-95 C, adding stabilizers, homogenization and packaging in cans or cartons. This thermal processing makes coconut milk shelf stable.

Is coconut milk good for you?

A person holds a glass of milk and a stuffed date, wearing a white garment and a ring with a large black stone, with colored cushions in the background.
Photo credit: Pexels.

Coconut milk offers some potential health benefits but also has some drawbacks to consider. Its effects depend on how it’s consumed and an individual’s overall diet and health status.

Potential health benefits

According to Healthline, coconut milk contains medium-chain triglycerides, which may boost metabolism and aid weight loss. It’s rich in minerals like manganese, copper and iron. Some studies suggest coconut milk may help lower bad cholesterol and raise good cholesterol levels.

The milk is lactose-free, making it a good option for those with dairy and nut allergies. It also contains lauric acid, which has antimicrobial properties.

Considerations and possible drawbacks

Coconut milk is so creamy and rich because it is high in calories and saturated fat. One cup can contain up to 552 calories and 57 grams of fat. This may lead to weight gain if consumed in large amounts. It’s low in protein and carbohydrates compared to other milk alternatives. 

People with tree nut allergies should be cautious, as coconut can trigger reactions in some individuals. Canned versions often contain added sugars and preservatives. Opt for unsweetened varieties to avoid extra calories and additives.

Baking and cooking with coconut milk

A bowl of creamy pumpkin soup garnished with herbs, nuts, and a drizzle of cream.
Butternut squash soup with apple and coconut milk. Photo credit: At The Immigrants Table.

Coconut milk adds a rich, creamy texture and subtle tropical flavor to many dishes. It works well in both sweet and savory recipes. When baking, the Tasting Table says coconut milk can replace dairy milk in a 1:1 ratio. This swap creates perfectly moist pies, fluffy pancakes and creamy frostings.

For cooking, coconut milk forms the base of many curries and creamy soups. It also makes a great marinade for meats and seafood. However, coconut milk is best used in subbing for full-fat cream to make coconut milk ganache for chocolate cakes

When using coconut milk, it’s important to shake the can well before opening. Use full-fat versions for the richest results, and refrigerate unused portions promptly.

Wrapping up

In conclusion, coconut milk is a versatile ingredient with both culinary and nutritional benefits. It has a distinct taste that may not suit all recipes, especially those with conflicting flavors. While it can be a healthy addition to many diets, it’s important to consume it in moderation and be aware of its high fat and calorie content. Whether used in cooking or as a dairy alternative, coconut milk offers a unique flavor and creamy texture that can enhance a wide variety of dishes. So enjoy playing around with it.

Ksenia Prints is a food writer, blogger, photographer and recipe developer from Montreal, Canada. She blogs over at My Mocktail Forest, writing about alcohol-free food and drink.

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