Coconut Milk for Diabetes – Is it ok or Not?
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The tantalising freshly-prepared Kerala-style stew or the spicy and tangy Thai curry are both incomplete without a common ingredient. Yes, you got it right- coconut milk.
A popular ingredient used in Asian cuisine, coconut milk is not just a flavour and taste enhancer but offers several health benefits.
Coconut milk is an aqueous extract that is derived by pressing freshly scraped coconut. It is commercially available as desiccated coconut powder or liquid. The liquid coconut milk comes in two consistencies:
- Thicker form: Due to its thickness, the thicker form of coconut milk is also called coconut cream and is typically used in desserts and sauces.
- More liquid form: This form of coconut milk has a greater quantity of water and can be used as a substitute for milk.
But is coconut milk for diabetes recommended? Let’s understand more about this plant-based milk!
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Nutritional Information Of Coconut Milk
Coconut milk is healthy, and the credit goes to the many nutrients present in it. Here’s what 100 g of freshly prepared raw coconut milk contains:
| Nutrient | Quantity |
| Water | 67 g |
| Protein | 2.29 g |
| Total fat | 23.8 g |
| Total carbohydrates | 5.54 g |
| Total dietary fibre | 2.2 g |
| Sugars | 3.34 g |
| Calcium | 16 mg |
| Magnesium | 37 mg |
| Phosphorous | 100 mg |
| Sodium | 15 mg |
| Total saturated fatty acids | 21.1 g |
| Energy | 230 Kcal |
Research has shown that coconut milk is rich in a specific type of fat which may aid in weight loss. Replacing oils (groundnut oil, sunflower oil, etc.) with coconut milk may cause a slight reduction in body weight.
However, more research is required in this area to conclusively prove that coconut milk can help people lose weight and improve blood sugar levels.
Glycemic Index of Coconut Milk
Coconut milk is a good plant-based alternative to dairy milk. While most plant-based milk options had a glycemic index (GI) between 49 and 64, coconut milk showed higher estimated GI values.
At the same time, coconut milk has a low glycemic load. The glycemic load of a food item measures the carbohydrate content in it with how quickly the food affects blood sugar levels.
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Though coconut milk has a low glycemic load, its high glycemic index becomes problematic for people with diabetes, who are advised to steer clear of coconut milk.
If you have diabetes and wish to opt for plant-based milk, choosing almond milk or soy milk that are high in proteins, unlike coconut milk (which is high in fat), may be a good idea.
Why is Coconut Milk Better Than Other Milk Types?
There are several reasons why people prefer to opt for coconut milk instead of regular milk in their cooking. Here is why coconut milk is better than other types of milk:
1. It is lactose-free
Unlike cow or buffalo milk, coconut milk is lactose-free and may be a good alternative for people with lactose intolerance. It is also versatile and can be used to prepare smoothies, milkshakes and in baking.
2. Anti-inflammatory and antimicrobial properties
Few studies state that coconut milk has phenolic compounds that are responsible for its anti-inflammatory and antimicrobial properties.
3. May be good for your heart
There are limited studies that state the benefits of coconut milk for the heart. However, more research is required to prove the same conclusively.
Is Coconut Milk Good for Diabetes?
Coconut milk is a superfood. However, it is a complicated food product for people with diabetes. While coconut milk contains nutrients that may be beneficial for a person with diabetes, the high-fat content in it may be detrimental for these individuals.
Some coconut milk varieties available in the market also contain added sugars, which may be harmful to people with diabetes.
For this reason, coconut milk for diabetes may not be a wise idea. People with diabetes must consult their diabetologist and nutritionist before consuming coconut milk.
If they are allowed to consume coconut milk, people with diabetes must limit their intake and ensure they maintain their blood sugar levels within the normal range.
Are There Benefits of Coconut Milk For people with Diabetes?
Short-chain fatty acids (SCFAs) are a type of fatty acids that may help reduce serum glucose levels, improve insulin resistance, lower inflammation and improve the secretion of enzymes that help lower blood glucose levels.
For this reason, coconut milk may be good for people with diabetes. Few studies have shown that coconut milk is good for people with diabetes. More research is required to give a conclusive recommendation.
FitterTake!
The nutritious content and health benefits of coconut milk are well-known. However, despite these benefits, is coconut milk for diabetes?
Maybe not! Coconut milk has a very high glycemic index and fat content, which makes it risky for people with diabetes.
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If you are confused about whether you can consume coconut milk, #WorryNot. Speak to us at Fitterfly right away! Get a free consultation with our Expert Coach.
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