By: Sara Patke BS, DTR
Coconut
oil and coconut milk have been a debated super food for many years in diet
culture. Many people drink coconut milk as an alternative to cow’s milk and use
coconut oil as an alternative to butter. Some claim that coconut oil can
protect your skin form UV rays when applied to the skin, increase your
metabolism, improve dental health and brain function, help you fight
infections, and reduce belly fat (Spritzler, 2019). For coconut milk, some
claim that it can help you lose weight, lower cholesterol, reduce inflammation,
decrease stomach ulcer size, and fight viruses and bacteria (Spritzler, 2018).
Sounds pretty amazing, doesn’t it? Let’s take a look at what science says about
some of these amazing claims.
https://www.healthline.com/nutrition/coconut-oil-uses
Coconut oil has been seen and regarded as a sort of “health oil” as far back as 4000 years ago (Shashank, et. al, 2020). A study conducted by Lalgi, et al. in 2019 showed that adding virgin coconut oil to the diet of rats improved their effects on immune responses, specifically Con A-induced lymphoproliferation and cytokine production. The rats also showed increased antioxidant enzyme activity and an increase in HDL levels.
https://www.bbcgoodfood.com/howto/guide/ingredient-focus-coconut-milk
In another study conducted on rats conducted
by Ajeigbe, et. al in 2017, the effects of coconut milk on reduction of ulcers.
The study found that consumption of coconut milk significantly reduced ulcers
as well as reduced inflammation. A study looking at consumption of cow’s milk
versus coconut milk in rats in conjunction with a high protein diet found that
drinking coconut milk over cow’s milk resulted in a reduction of body weight
and visceral fat (Hauy, et. al, 2020).
On
the contrary, a review conducted by Senthilkumar and Thomas in 2018 found that
consumption of coconut oil may be doing more harm than good. Their review found
that while coconut oil does contain MCTs, their benefits aren’t necessarily the
same as the commercially made MCTs. Furthermore, many studies showed that
consumption of coconut oil led to an increase in LDLs, which can lead to poor
cardiovascular health. This review pointed out that coconut oil is still a
saturated fat and consumption should remain below 10% of total calories per the
USDA’s recommendations. Another study
compared the overall nutritional value of cow’s milk to other nondairy milks,
such as coconut milk. It found that cow’s milk is overall higher in protein
content and quality and while the nondairy alternatives are fortified with
vitamins and minerals such as vitamin D and calcium, the bioavailability is
much lower than in cow’s milk (Singhal, Baker and Baker, 2017).
Considering all of these factors, consuming coconut oil and coconut milk seems to be overall beneficial but moderation is key. Finding ways to add coconut oil or coconut milk to balanced meals can add a creamy flavor and some added body.
Creamy Chicken Noodle Soup
https://www.delish.com/cooking/recipe-ideas/recipes/a49382/asian-chicken-noodle-recipe/
PREP TIME: 10 min
COOK TIME: 30 min
Yields 4 servings
INGREDIENTS
1 tbsp. coconut oil
1 yellow onion, chopped
2 red bell peppers, chopped
1 large carrot, cut into thin 2"-long pieces
2 cloves garlic, minced
1 tbsp. curry powder
1/2 tsp. cayenne pepper
Kosher salt
2 (13.5-oz.) cans coconut milk (shaken well)
3 c. chicken broth
2 c. shredded rotisserie chicken
1/3 c. chopped fresh cilantro, plus more for garnish
8 oz. angel hair pasta (or spaghetti noodles for a
thicker noodle)
Lime wedges, for serving
DIRECTIONS
In a large pot over medium heat, heat coconut oil. Add
onion, bell pepper, and carrots and cook until tender, 6 to 8 minutes. Add
garlic and stir until fragrant, 1 minute. Add curry powder and cayenne and
season with salt. Stir until combined.
Pour over coconut milk and chicken broth and bring to a simmer. Add shredded chicken, cilantro, and noodles and cook until noodles are al dente.
Garnish with cilantro and serve with lime.
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