Going coco-nuts…

Coconuts are the seed and fruit of the palm tree and the Swiss Army knives of the plant kingdom. In one package, they provide a high-calorie food, potable water, fiber that can be spun into rope, and a hard shell that can be turned into charcoal. Unsurprisingly, the fruit has been ubiquitously used by various cultures and researchers have found that the coconut was likely brought under cultivation in two separate locations, the Pacific basin and in the Indian Ocean basin. Studies into coconut genetics have even provided a record of prehistoric trade routes!

There are two distinctive forms of the coconut fruit, niu kafa and niu vai. The niu kafa form is triangular and oblong with a large fibrous husk. The meat from these coconuts, called copra, is typically dried, ground, and pressed for oil; their fiber is spun into rope. The niu vai form is round and contains abundant sweet coconut “water” when unripe. Often, the niu vai are brightly colored when they’re unripe, sometimes bright green, bright yellow, or even gold with reddish tones. The coconut in the grocery store is like a pit from a stone fruit without the fleshy part, the colored husks are typically removed prior to sale.

Knowing your coconut…

A serving of 100 grams of coconut meat has comparable nutritional facts to 100 grams of coconut milk and contains approximately 340 calories. One serving is composed of protein (3.3 g), fat (33.49 g), saturated fat (29.7 g), sodium (20 mg), total carbohydrate (15.23 g), dietary fiber (9 g; 2.2 grams for coconut milk), sugars (6.3 g) calcium (14 mg), iron (0.9 mg), potassium (356 mg), and vitamin C (3.3 mg).

One serving of 100 grams of Coconut water on the other hand contains 20 calories and is composed of protein (.72 g), fat (.2 g), saturated fat (.17 g), sodium (105 mg), total carbohydrate (3.7 g), dietary fiber (1.1 g), sugars (2.6 g), calcium (24 mg), iron (0.29 mg), potassium (250 mg), and vitamin C (2.4 mg).

A tablespoon serving of coconut oil has 117 calories and delivers about half your daily limit of saturated fats and only scant amounts of "healthy" monounsaturated fat. Unsweetened coconut is relatively low in carbohydrates and its high fat content make it ideal for ketogenic diet plans. Coconuts also carry a lot of fiber, including soluble fiber that draws water from the intestines to ease bowel movements and slow the absorption of fat and sugar into the bloodstream. Insoluble fiber also provides bulk to stool, preventing constipation and the development of hemorrhoids.

Coconut meat is a rich source of plant-based protein, offering about half the amount of an equal serving portion of tofu. Coconut is also one of the highest plant-based sources of saturated fat, typically found in animal products. Not all saturated fats are created equally however; while those found in meat are linked to “bad” cholesterol (LDL), atherosclerosis (hardening of the arteries), and heart disease, the saturated fats in coconuts are primarily medium-chain fatty acids that break down faster and do not accumulate in the blood stream as much. The medium-chain triglycerides (MCTs) found in coconut and coconut oils are also believed to increase metabolism by as much as 5 percent over a 24-hour period, burning body fat quicker and promoting weight loss. Coconut oil alone is comprised of 55% MCT.

Having your coconut..

Although the United States Food and Drug Administration (FDA) classifies coconuts as tree nuts, they are technically fruits. People with tree nut allergies can consume coconut products without problems. Some proteins in coconuts are similar to those in tree nuts, and allergic reactions can occur, but coconut allergies are very rare.

Dried coconut has slightly more calories than a serving of fresh coconut but are otherwise similar in nutritional value. Be wary of commercially produced coconut which typically contains propylene glycol, a chemical used in antifreeze, which acts as a preservative.

Coconut can be toasted, or eaten raw, on its own, as a topping, or even as a flour alternative. Generally, it is best to buy coconut milk products that contain very few ingredients; avoid added sugars, preservatives, and artificial thickeners, such as gums. Canned coconut milk usually has a thick, cream-like consistency; it is higher in fat, and people typically use it for baking or cooking. Coconut milk beverages tend to be thin and have a consistency closer to dairy milk. It’s important to note that coconut milk beverages contain less protein than dairy milk, so those making a switch may want to incorporate protein from other sources into their diet. Coconut milk can be used in cereal, smoothies, soups, oatmeal, and curry bases.

SOURCES

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