Coconut meat is the white, fleshy inside of a coconut. It has a sweet taste. Alongside coconut milk and oil, coconut meat has become a popular snack and ingredient in cooking, partly due to its many health benefits. People can eat coconut meat either fresh or dried.
Coconut trees are brilliant sources of food, oil, fiber, and wood. The large fruits of the coconut palm contain coconut water, milk, oil, and meat.
Read on for a guide to coconut meat, including the health benefits and potential risks of eating coconut meat.
One cup of coconut meat contains:
Much of the fat in coconut meat is saturated fat. However, this is mostly made up of medium-chain triglycerides (MCTs), or medium-chain fatty acids.
MCTs are important because the body converts them more easily into energy that it can use quickly, compared with other sources of fat.
There are many potential health benefits associated with eating coconut meat. The following sections will look at these benefits in more detail.
Coconut meat contains many antioxidant phenolic compounds, which fight free radicals and help prevent oxidative stress throughout the body.
A 2016 study of the compounds and fats present in various types of coconut found that the meat contained:
Having high amounts of oxidative stress has links with a number of different conditions, including:
Antioxidants tackle the cause of oxidative stress and can lower the risk of developing a variety of conditions.
The coconut oil in the meat of the coconut may help improve a persons levels of high-density lipoprotein (HDL), or good, cholesterol and lower the levels of their low-density lipoprotein (LDL), or bad, cholesterol.
The researchers behind a 2017 study involving 35 healthy 1825-year-olds instructed half of the participants to consume 30 milliliters of virgin coconut oil daily for 8 weeks.
They found that the levels of HDL cholesterol in those consuming the coconut oil were significantly higher than those in the control group. There was no difference in their LDL cholesterol levels.
Learn more ways a person can add coconut oil to their diet here.
One 2015 review noted that a small number of clinical trials and animal studies have explored the effects of MCTs on people with Alzheimers disease.
The review went on to say that these studies have reported significant cognitive improvements in people with Alzheimers disease, though it called for more research to make firm conclusions.
As well as having a number of health benefits, there are some possible risks to consuming coconut meat. Most of the time, these risks involve excessive consumption rather than eating it in moderation.
Consuming a lot of coconut meat means that a person will consume a lot of fats, including polyunsaturated, monounsaturated, and saturated fats.
One 2018 study suggested that the consumption of coconut should not exceed the United States Department of Agricultures daily recommended saturated fat intake, at less than 10% of a persons total daily calorie intake.
In 2016, researchers from Harvard University noted that having a high intake of saturated fats may lead to an increased risk of heart disease. However, most people especially those eating a typical Western diet do not eat enough coconut for the saturated fat in it to have an impact.
Learn how much saturated fat a person should have in their diet here.
Because coconut meat is high in calories, it can also contribute to weight gain if people eat a lot of it and do not reduce their calorie intake elsewhere in their diet.
Learn about the myth behind weight loss and coconut oil here.
Manufacturers may add sugar to processed coconut meat products during the production process. This means that although people may think that they are choosing a healthy snack, they could be consuming a lot of hidden sugar.
People should always check the label on food products.
As with most foods, there is always a small chance that someone may be allergic to coconuts. Coconut allergies are rare but can cause anaphylaxis.
People can eat coconut meat raw. They can either buy a whole coconut or find raw coconut in the refrigerator aisle at the grocery store. Alternatively, people can choose sun-dried coconut, which they do not need to store in a refrigerator.
Eating coconut meat raw is a great way to ensure that a person gets the full nutritional benefits of the fruit. Processed coconut products may contain added sugar, and the action of processing them may remove some of the nutrients and fiber.
A 2016 study that looked at the antioxidant properties of coconut meat also found that the more mature the coconut, the higher its fat content. It also noted that most manufacturers use mature meat to make dehydrated coconut.
Therefore, eating raw, young coconut may be a better option for those aiming to decrease their fat intake.
If a person has a whole coconut, they should pierce a hole through one of the three eyes on the top of the fruit. They should then drain the water completely, then lightly hammer the coconut to cause the shell to crack open. Then, they should remove the meat with a spoon or knife, depending on the texture of the meat.
People can use coconut meat in a number of ways, such as by:
Coconut meat is a versatile food that many people can easily add to their diet.
People can enjoy coconut meat fresh or dried. The meat is the white, fleshy part of the coconut that comes alongside coconut water in the fruit.
It can take the form of coconut cream or milk, but manufacturers usually sweeten it in the production process. Therefore, a person should aim to eat coconut meat raw or unsweetened to limit their sugar intake.
Coconut meat may have a number of health benefits, but due to its high fat content, people should only eat it in moderation as part of a healthy diet.
Read more:
A guide to coconut meat: Nutritional benefits and risks - Medical News Today
