A registered dietitian nutritionist explains coconut nutrition and more.
The following article covers the benefits of coconut pulp (or meat), its nutrition, and safety.
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What Is Coconut?
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The endosperm includescoconut waterand coconut meat (pulp).
Parts of the endocarp are used for various projects and crafts.
As the coconut ages, the meat solidifies, and the water content decreases.
Oil and milk are typically extracted from mature coconut.
Multiple products are made from coconuts.
Some coconut-derived products include the following:
Coconut has been linked to health benefits for years.
A Word From Verywell
Coconut is a delicious fruit that has many potential health benefits.
My favorite benefits come from coconuts fiber content.
Not sure how to add coconut to your diet?
Try sprinkling sugar-free dried coconut chips over Greek yogurt to boost fiber and crunch to a simple breakfast.
Coconut Nutrition
Besides its history of medicinal use, coconut provides nutrients, vitamins, and minerals.
Namely, coconut is a significant source ofantioxidantsandfatty acids.
MCTs can be converted intoketone bodies.
Fiber Content of Coconut
Fiber is the nondigestible part of carbohydrates.
Consuming 25 to 34 g of fiber daily is recommended, depending on age and sex.
Given its high fiber-to-carbohydrate ratio, coconut can be considered a low-carbohydrate fruit.
Fat Content of Coconut
Coconut meat is a high-fat product.
Of the 15 g of total fat, 13 g are from saturated fat.
The Dietary Guidelines for Americans recommends that 10% or less of total daily calories come from saturated fat.
Half a serving of coconut meat is 59% of that 22 g saturated fat limit.
Mature coconut meat has a higher antioxidant and fat content than young coconut meat.
Moreover, much of this research focuses on coconut oil versus coconut meat.
Processed Coconut
Processing also affects coconut nutrition.
When purchasing coconut products, checking their added sugar content is essential.
The 2020-2025 Dietary Guidelines for Americans recommends limiting added sugar intake to less than 10 percent of daily calories.
Health Benefits of Coconut
Researchers have studied coconut for the following health benefits.
Antioxidant
Some evidence reveals coconut has antioxidant properties.
Preliminary animal research suggests coconut meat reducesoxidative stress.
Other research has identified proteins in coconut meat that protect DNA from oxidative damage and reducefree radicalactivity.
However, coconut extract does not protect against all types of bacteria.
Moreover, coconut extract’s antibacterial properties appear dose- and bacteria-specific.
Anticancer
Coconut meal is a byproduct of coconut oil extraction.
Although overall low in nutrients, coconut meal is a significant source ofmannooligosaccharides.
This specific prebiotic fiber may protect against the spread of colorectal cancer.
Still, more research is required to understand the role of coconut meal mannooligosaccharides in preventing cancer.
Research in humans has yielded conflicting results.
Still, despite widespread support, coconut may not be the best addition to aketogenicorlow glycemicdiet.
Limited evidence supports the benefits of coconut pulp, specifically on blood sugar and fat (lipid) levels.
Good for Your Gut
Coconut may support a healthygut microbiome.
As mentioned, coconut contains a significant amount of fiber and MCTs.
Both fiber and MCTs are essential for gut microbiota, fueling and nurturing a healthy environment for bacteria.
Alzheimers disease
Research is promising for the use of MCTs to preventAlzheimers disease.
Other Considerations for Coconut
Avoid coconut if youre allergic to it or its components.
Seek immediate medical attention if you have asevere allergic reaction(itching, hives, shortness of breath).
Coconut oil has the highest saturated fatcontent among fat sources.
Coconut is very nutritionally dense and a significant source of dietary fat.
Compared to coconut oil, less research is available on the health benefits of coconut meat.
Still, coconut can be enjoyed in moderation as part of a healthy diet.
Frequently Asked Questions
Yes, coconut is a fruit.
Specifically, coconut is a drupe, a fruit with an inner flesh layer enclosed by a hard shell.
Coconut can be part of an overall healthy diet.
Coconut aminos are a liquid condiment often used in place of soy sauce.
Although coconut aminos have a sweet taste, they provide a savory flavor (umami) to dishes.
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