Nowadays, milk can come from almost anywhere. Coconut milk, for one, is quickly rising in
popularity, and that's no surprise. It can be a rich addition to soups, coffee, and smoothies,
and it can also be enjoyed on its own as a thirst-quencher. Here's the untold truth of
coconut milk.
Coconut milk comes in multiple forms, and it's important to understand the different
options available. When it comes to cooking, canned coconut milk is typically king. For
many, it's a pantry staple, as it's shelf-stable and can be added to plenty of recipes. Canned
coconut milk is a bit thicker than its boxed counterpart, and it's known for imparting
hints of coconut flavor and creaminess to a dish. When you open the can, you may find
that the milk has separated, with thick cream on the top. But don't worry, as adding it
straight to a saucepan while cooking will bring the separation back together in its
creamy form.
As for boxed coconut milk, which is often found on shelves in a carton, it's typically
used for quicker recipes. It's not as thick or creamy, but it makes a great alternative
to dairy milk for cereal or smoothies, or even coffee if you just need a light addition.
Its flavor isn't as strong as canned coconut milk, since it doesn't normally have the thick
cream you see in a can, and often, it may have higher water content or other additives.
A powdered form of coconut milk is also available and can be mixed with water, but it's not
as common at the grocery store as the canned or boxed options.
If you've visited the alternative milk section in the grocery store, you've likely noticed
that the number of options is always increasing. And that's all due to demand. In 2018, sales
of refrigerated plant-based milks jumped by seven percent to $1.61 billion, making it
very clear that people are craving other options besides your typical cow's milk. There are
various reasons why milk alternatives are becoming more popular, such as people with
lactose intolerance and other dietary concerns, as well as these products' versatility.
"More plant-based products have appeared on the market, and they look pretty similar to
milk, too."
Coconut milk has been soaring right alongside the other options. In 2017, global sales topped
$830 million. It makes sense that sales in Southeast Asian countries are so high, for
example, as coconut milk is used in that region's cuisine so frequently. But the rest of the
world is also pouring itself plenty of coconut milk, as North America accounted for one-fourth
of that $830 million figure. And it doesn't look like this popularity is waning any time
soon, as sales of coconut milk are projected to have an annual growth rate of 7.3 percent
from 2017 to 2027.
Although the concept of coconut milk might seem fairly simple, the manufacturing process
is a bit more complicated than you might think. The process begins by extracting the coconut
meat, or coconut kernel. Then the milky fluid found in the kernel is mechanically extracted
from the matured coconut. Water is often added, but it can stand on its own as well.
Actually making the coconut milk shelf-stable is where the real work comes in. Coconut milk
has to be thermally processed before it can be packaged and make its way to a store near
you. Once the coconut milk is extracted, it's heated to 92 to 95 degrees Celsius, with stabilizers
added during the homogenization process. Once homogenized, it can be added to a can or box
while it's still hot, or it can go through an exhauster to cool it down before entering
the can.
Without iron, our bodies wouldn't be able to function very well. The chemical element
with atomic number 26 plays a huge role in the transportation of oxygen in the body.
It's also generally pretty obvious when we're low on it, as it can cause headaches, dizziness,
and body aches. Luckily, if you're a coconut milk aficionado, you may be getting a huge
dose of iron every time you drink it, as one cup of raw canned coconut milk contains 7.46
milligrams of iron. While that may not sound like a ton, it actually is relative to the
daily recommended amounts.
According to Healthline, women ages 19 to 50 should be consuming at least 18 milligrams
of iron per day. Meanwhile, men ages 19 to 99 need only eight milligrams per day. Coconut
milk is a great and tasty way to make a dent in that count. Just one cup covers more than
a third of a women's daily recommended amount and provides slightly more than the men's
daily minimum.
There are so many different reasons to enjoy coconut milk, and you might as well add its
effect on the immune system to that list of benefits. Coconuts contain a long-chain fatty
acid called lauric acid, which potentially makes coconut milk one of the most healthful
foods you can consume. One study found that by pairing lauric acid and bacterial strains
in a petri dish, many of the bacteria introduced didn't stand a chance. The lauric acid managed
to inhibit the growth of bacteria known to cause pneumonia, tuberculosis, and other ailments
pertaining to respiratory illness. It's also been found that lauric acid contributes to
the death of cells in breast and endometrial cancer.
Another health wonder of coconut is its ability to fight inflammation. When the body experiences
inflammation, it's in response to things that might be causing it harm. When toxins enter
the body or injuries occur, our bodies naturally want to heal, so antibodies are released and
blood flow is increased to fuel that process. Along the way, the body may mistake things
that it believes are causing it harm and fight against them, thus causing continuous inflammation.
"Deep hurting. Deep hurting."
Adding coconut milk to your diet on a regular basis might just contribute to fighting that
inflammation response. Studies have found that the extract and oils found in coconut
milk have helped to reduce swelling in injured rats and mice, and it may just have the potential
to do the same for humans.
Sometimes names can be deceiving, so it's worth noting that coconuts are not, in fact,
nuts. They're actually a fruit, but because they have an inner flesh paired with a hard
shell cover, coconuts are considered drupes, also known as stone fruits. But just because
coconuts aren't classified as actual nuts, that doesn't mean those with tree nut allergies
don't need to be careful.
The Food and Drug Administration classifies coconuts as tree nuts for labeling purposes,
while in Europe they're not classified that way. Coconuts have the potential to have similar
effects on those with tree nut allergies, such as itching, swelling of the throat, and
wheezing. For some people, it could even be fatal. It all depends on the individuals consuming
the coconut, their allergens, and the way that some of the proteins in the coconut can
interact with the person to cause symptoms. While this type of allergic reaction may be
uncommon, it's better to be safe than sorry before consuming coconut milk.
When it comes to consuming food and beverages, typically we don't love to find out that something
is significantly high in fat. The amount of fat in a particular food item can definitely
get a bad rap, but as it turns out, it's not quite the same deal for coconut milk. One
cup of unsweetened coconut milk from a carton typically contains four grams of fat, with
3.5 grams of saturated fat. Meanwhile, canned coconut milk really packs in the fat with
12 grams per cup and 10 grams saturated. But don't just go clearing out all the coconut
milk from your pantry after hearing those figures.
While it is true that most of the fat found in coconut milk is saturated, which we've
been trained to think of as bad for our bodies. But coconut milk contains a different kind
of saturated fat. It's called medium-chain triglycerides, or MCTs, which means that they
can be metabolized by the body quickly and converted to energy. The jury is still out
on the research here, as promoting overconsumption of saturated fats tends to be frowned upon.
But when it comes to coconut milk, you may very well be consuming a different, better
type of saturated fat that's more easily digested than other kinds.
Coconut milk is one of the most versatile ingredients to incorporate into a multitude
of recipes. Even if you're not a huge fan of coconut flavor, it's still a great addition
to recipes to change the texture, and it also absorbs the flavor of other recipe additions
very well. One of the most popular uses for coconut milk is for cooking soups or curries.
It's a great base for a dish, as it can be customized with spices such as curry, garam
masala, and turmeric. Adding vegetables such as onions, peppers, and basil is a popular
choice as well.
And keep the kitchen open, because coconut milk can be so much more than just a dinner
ingredient! Adding it to cocktails such as piña coladas or coconut martinis and fruit
smoothies can make a huge difference in texture and flavor. Or for those of you with a real
sweet tooth, it can even be used to make whipped cream or non-dairy ice cream. It's incredibly
versatile, giving you the ability to make virtually any dish dairy-free, and for the
most part, it allows for an even cup-by-cup substitution in a recipe.
Long gone are the days of only using cow's milk for a latte. Of course, the popularity
of using whole milk still lives on, as that's what consumers have gotten used to for years.
But if you're worried that you'll never have a frothy latte again after finding out that
you're lactose intolerant, think again!
While options such as almond milk and soy milk can easily be added to a latte, coconut
milk may be a better option for those looking for those stiff peaks of creamy froth. This
is because coconut milk has a higher fat content than other milk alternatives. One cup of almond
milk contains three grams of fat, while soy milk has four grams, which pale in comparison
to the five grams of fat typically found in a cup of coconut milk.
The goal with making coconut milk-based latte froth is to mimic what traditional cow's milk
does as it's being steamed. Cow's milk froths well because the proteins and water found
in it work together to form air bubbles, ultimately creating foam. As you froth milk, you need
fat to keep the foam and bubbles stabilized, and that's where coconut milk comes in. With
its high-fat content, it's able to hold its shape better and longer, thereby making it
a great choice for a dairy-free latte.
Let's face it: coconut milk can get a bit expensive. Especially if you're adding it
to your coffee every morning and on top of cereal, you can go through a carton pretty
quickly. And while buying it in a carton is as convenient as can be, there are options
to make coconut milk on your own at home that you might want to try out.
"Save some money. Make things at home."
One economical option is to purchase cans of full-fat coconut milk and then add water
to them. Since a carton of coconut milk is basically a combination of creamy coconut
milk and water, purchasing a can and mixing in additional water can produce a similar
option to what's found in cartons. You could also go the full DIY route and utilize a package
of already-shredded coconut to do the job. Combine the shredded coconut and water into
a blender, let it sit for a bit, and then puree the mixture. Once blended, use a nut
milk bag or a cheesecloth to strain out the leftover coconut pulp. That'll then leave
you with some nice creamy milk to be used in any recipe.
"Taking a drink. Nice."
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