Top 10 Major Coconut Milk Side Effects
Coconut milk is not only a healthy nutritious substitute for regular milk but is also very flavorful. However, overdoing it may lead to certain possible side effects. With its typically rich creamy taste, coconut milk can add that subtle tropical flavor to many soups, gravies, and cocktails as well! Popularly used in Thai, Vietnamese, Indian, and other Asian and tropical cuisines, coconut milk is gaining popularity worldwide as a perfect vegan alternative to animal milk! Suitable for the wholesome paleo diet as well, coconut milk is an organic nutritious drink free of any harmful additives and preservatives! Moreover, it is power-packed with vital vitamins and important minerals! So, what should be the concern then? Read on to find out!
Coconut Milk Side Effects
Let’s have a look at some of the side effects of coconut milk:
1. Abundant Saturated Fat
This is one of the most alarming coconut milk side effects. These fats may induce high cholesterol in your body. As such, it increases the level of lipoproteins that may be detrimental to health in the long term (1).
Stylecraze TriviaSaturated fat content in coconut milk is around 92% out of which medium-chain triglyceride (MCT) content is 62%-70%. MCT is a fat source for people who can’t tolerate other fats (1).
2. Can Cause Allergies
If you are allergic to tree nuts, this drink is certainly not meant for you. Coconut milk is recognized as a tree nut. And in some cases, it has been found that people allergic to tree nuts react badly to the fruit content in this milk. This is one of the most dangerous coconut milk effects as this can be life threatening in extreme cases (2).
Related: 14 Best Home Remedies For Skin Allergies | Causes And SymptomsDid You Know?Studies found that allergic reaction to coconut is more common in people who use it topically than orally (6).
3. Can Cause Weight Gain
With its high saturated fats and caloric content, coconut milk can certainly ruin your weight loss regimen. But, there is conflicting evidence regarding this claim. According to an animal study, a high-protein diet, along with coconut milk, may help in reducing weight gain (3). However, excessive usage of coconut milk in your daily diet may lead to weight gain.
4. May Lead To High Cholesterol
Is coconut milk bad for cholesterol? Those at the risk of high cholesterol and cardiovascular diseases should refrain from consuming too much coconut milk because of its saturated fat content (1). Jesse Feder, Clinical Dietitian at the Memorial Regional Hospital South, says, “It is important to note that coconut milk is high in fats and should be consumed in moderation. If consumed in excess, the high-fat content contributes to increased cholesterol levels, which can potentially clog your arteries and increase blood pressure.” But you need not abandon it. Just limit your intake to smaller servings!
5. May Cause Constipation
Due to high dietary fiber, coconut milk can cause digestive troubles in some people. Normally unsweetened coconut milk carries 14-18% of our daily dietary fiber intake. This sudden increment may cause diarrhea or gas, if your body is not accustomed to that much fiber. So, avoid increasing its intake instantly!
Related: 13 Quick And Effective Home Remedies For Constipation
6. Loaded With Sugar
Even if you consume unsweetened coconut milk, you are at the risk of absorbing a high amount of sugar. While unsweetened coconut has 2.1 gm sugar in 1 ounce serving, it moves higher to 10.4 gm in sweetened coconut. In both cases, it can make you obese with excessive intake. So, be alert!
Pallini Winnifred, RDN, says, “People with diabetes can consume coconut milk in moderation as part of a healthy, balanced diet. However, it is important for them to pay attention to their blood sugar levels and be mindful of their overall carbohydrate intake. Like any other food, coconut milk contains some carbohydrates, so it is important to account for these in your meal planning.”
Feder warns, “I would just watch out for coconut milk with added sugar or sweetened. Make sure to read the label to double-check it’s unsweetened.”
Related: 20 High-Sugar Foods You Should Avoid If You Have Diabetes
7. High In Calories
In one cup of undiluted coconut milk, you can find 552 calories (4). It is nearly one third of the calories you need per day. So, including coconut milk in your daily diet may have a negative effect on your health.
8. Threatening Bisphenol – A (BPA)
While coconut milk has no direct connection with this chemical, canned milk certainly has. This compound is usually used in manufacturing the tins and cans in which it is stored. So, avoid using canned coconut milk. You should also read the label to buy brands that offer BPA-free containers.
9. Contains Guar Gum
Again, this is an issue related to canned coconut milk. As a polysaccharide, guar gum is the endosperm of guar beans. As such, it has been closely related to digestive problems in many people. If you also suffer from any gut issue, remove canned coconut milk from your diet. Rather use homemade or guar gum free coconut milk.
10. May Cause Fructose Malabsorption
Due to its mono saccharides and polyols, coconut milk increases the risk of irritable bowel disorders. It has sugar content, which probably leads to this disorder. Resultant to this fact, bacteria growth is propelled in the small intestine due to uneven transport of fructose to it.
Infographic: Common Side Effects Of Coconut Milk
Coconut milk is considered a highly nutritious substitute for regular milk. The intake of coconut milk is linked with many benefits if consumed in moderation. However, excess consumption may lead to several side effects. Click on the infographic below to learn about the unexpected side effects of drinking too much coconut milk.
While coconut milk is a healthy, lactose-free, vegan alternative to whole cow milk, it does have some drawbacks. Overconsumption could lead to adverse health effects. The side effects of coconut milk include unwanted weight gain and an increased risk of cardiovascular problems. Furthermore, it may increase the risk of digestive problems like IBD or constipation. Those hypersensitive to nuts may experience allergic reactions to coconut milk due to its relationship with tree nuts. Those with such sensitivities should avoid this drink. Limiting or avoiding its consumption can prevent these possible unwanted effects.