Does Coconut Milk Affect Blood Sugar Levels?

Coconut is an extremely versatile fruit. It's often used to make everything from coconut sugar to coconut flour, coconut water, coconut vinegar, coconut oil, coconut extract, and shredded coconut flakes. It's also often sold as milk products, such as heavy cream of coconut, coconut coffee creamer, coconut milk, and other coconut milk beverages.

It may seem like endless plant milk alternatives are suddenly in the spotlight. Over the last few years, options like oat milk, almond milk, and soy milk have become trendy among vegans and individuals with dairy allergies. However, coconut milk is a milk alternative that many cultures have used for centuries. Of course, if you've ever had a really good curry or a delectable Thai soup, you already know this! 

Though coconuts are relatively low in sugar, they can be high-fat, so you may wonder if it's a healthy option to include regularly in your diet. Read on to learn more about coconut milk's nutritional benefits and how it may affect blood sugar levels.

What is Coconut Milk?

Coconut milk comes from the pulp of fresh coconut flesh mixed with water. The traditional method of preparing the creamy milk involves grating or shredding the mature coconut pulp and slowly combining it with hot water to help dissolve the fat content.

This plant-based milk dates back over 2,000 years and has long been a staple in Southeast Asian cuisine. Its neutral taste makes it a versatile ingredient in everything from curry to a creamy lemon pasta dish.

Let’s explore the different varieties of coconut milk and how they can be added to your diet.

Types of Coconut Milk

There's two main types of coconut milk: full-fat and skimmed (or light).

The canned (full-fat) variety of coconut milk is made by mixing the grated coconut flesh with hot water and squeezing it through a cheesecloth. Coconut cream is much thicker (and, as the name suggests, creamier) than coconut milk. It's made using the same process and adding less water to achieve the desired texture.

You'd typically use canned coconut milk in cooking (think curries and soups), baking, and as an alternative to coffee creamer. If you're buying it canned, remember that it may contain additives such as gums and emulsifiers to help it maintain its thickness.

Skimmed fresh coconut milk, on the other hand, is made by combining the coconut flesh and hot water mix, pressing it to strain the liquid, and repeating this process a few times further in a cheesecloth. This results in less fat in the drink, as the final result contains more water.

Nutrients in Coconut Milk

Because there are so many different varieties of coconut milk, the nutritional content may vary depending on the brand.

Macronutrients in Coconut Milk

Here's a breakdown of some nutrients found in two different types of coconut milk per half-cup serving.

Skimmed coconut milk: This is significantly lower in calories due to its higher water content. It contains less fat (82 percent) and fewer carbohydrates than the full-fat variety.

Full-fat coconut milk: This has a small amount of carbohydrates and protein (91 percent of its nutritional content comes from fat, most of which is saturated fat).

Don't avoid it completely because of that information, though! While all saturated fats were previously thought to be harmful, new literature reviews suggest that they may not all contribute to as much of an increased risk of heart disease as was once believed.

One study even found that these fats may help slow cognitive decline, though more research is still needed to determine the link.

While all the saturated fats in coconut milk aren't inherently bad for your health, this isn't an excuse to consume cans at a time, either. You should discuss your fat intake and foods and their effects on your body with a credentialed nutritionist or dietitian, as some people may have different dietary necessities.

Micronutrients in Coconut Milk

The good news is that coconut milk also contains various nutrients that can benefit your health. It's rich in potassium and iron and has some magnesium.

A half-cup (100 gram) serving of full-fat coconut milk contains:

• Potassium: 4 percent of your daily recommended value
• Iron: 3 percent of your daily recommended value
• Calcium: 0 percent of your daily recommended value

A half-cup serving of skimmed coconut milk (often fortified with vitamin D and calcium, depending on the brand) contains:

• Potassium: 1 percent of your daily recommended value
• Vitamin D: 13 percent of your daily recommended value
• Calcium: 10 percent of your daily recommended value

The Difference Between Coconut Milk, Coconut Water, and Coconut Oil

In addition to the different varieties of coconut milk, there are other coconut products with specific uses and nutritional benefits.

Coconut water is a beverage made from young coconuts (these are green coconuts). These young coconuts naturally contain juice in the center: that's the coconut water. This natural juice is high in electrolytes and rich in vitamins and minerals like sodium, potassium, calcium, and vitamin C.

Coconut milk, on the other hand, comes from coconut flesh, which is mostly fat (which explains its high fat content).

Finally, coconut oil (virtually all fat) is made by heating the coconut pulp mixture in hot water. It's a neutral cooking oil that lends itself well to many cooking styles and may raise HDL cholesterol levels, which can benefit the body. Preparing coconut milk is an intermediate step for preparing coconut oil.

It's important to note that there are two types of coconut oil—refined and unrefined—which have similar nutritional properties but different uses in cooking. Refined coconut oil has a higher smoke point and a milder flavor profile, while unrefined or virgin coconut oil has a stronger flavor and a lower smoke point.

Coconut Milk and Blood Glucose Levels

So, how do the macro and micro-nutrients in coconut milk affect your blood sugar levels? And is coconut milk good for your health?

Because coconut milk contains high saturated fat and low carbohydrates, consuming this milk alternative may have minimal impact on blood glucose. It may be especially true if you're consuming unsweetened coconut products.

Coconut milk's glycemic index (GI) is 97, but its glycemic load (GL) is 4.8, which is considered low. A food's glycemic index looks at the blood glucose-raising potential of a food. Its glycemic load measures its carbohydrate content and how quickly it affects blood glucose levels, considering the amount consumed.  Looking at just the GI doesn’t factor in what GL does and the interactions with your body, so it’s best to look at both. 

When it comes to coconut milk, the glycemic load, which factors in a low overall carbohydrate and high fat content, means that you're less likely to get crazy blood sugar spikes. However, remember that your blood glucose response is not one-size-fits-all—the best way to determine your reaction would be to test it with a tool like a continuous glucose monitor.

Tips for Consuming Coconut Milk

Here are some tips to help prevent a potential blood glucose spike (and help lower blood sugar) when consuming coconut milk:

• Consume the milk in moderation alongside a meal rich in protein and fiber.
• Go for a walk after you've had a meal that includes coconut milk (in fact, a walk is a good idea after any meal).
• Practice meal sequencing by eating a source of protein or fiber before consuming coconut milk.
• Opt for unsweetened coconut milk wherever possible.

So, while coconut milk won't likely lead to sharp blood sugar spikes, implementing the tips above and discussing how it fits into your overall diet with your dietitian can help you keep your levels balanced.

Health Benefits of Coconut Milk

Along with being more glucose-friendly than high-GI foods and beverages, here are some other health benefits of coconut milk:

• It may reduce oxidative stress.
• It has lauric acid, which is a specific type of MCT (or medium-chain triglyceride) that has oxidative stability and antimicrobial properties.
• It may help with cognitive decline.
• It promotes satiety, which can help with weight loss.
• It can be a good option for those who are lactose intolerant, have dairy allergies, have issues digesting regular milk (especially cow's milk), have casein intolerance, or are vegan. There are differences in nutritional profile so the alternatives are not a complete replacement—remember to seek out those missing nutrients in other foods to ensure a balanced diet. 
• Mature coconut pulp and fat contain omega-6 and omega-9 fatty acids that help with healthy hair, skin, and nail growth and reduce the risk of inflammation and chronic diseases, such as cardiovascular disease, cancer, and arthritis. For optimal health benefits, maintaining a proper balance of omega-6 to omega-3 fatty acids (our nutritionists recommend between 1:1 and 3:1) is recommended.
• Coconut milk also contains some vitamin B1, which can help gut microbiome health and nutrient absorption.

How to Add Coconut Milk to Your Diet

There are so many fun ways to consume coconut milk regularly. If you've decided to include more coconut milk in your diet, here are a few ideas from the Nutrisense nutritionist team:

• Make a smoothie with coconut milk and add some unflavored collagen for protein.
• Try a coconut milk pudding or dessert.
• Make tea with a splash of coconut milk.
• Try it with your coffee.
• Try cooking a coconut curry.
• Bake a dessert with coconut milk.
• Add coconut milk to your overnight oats.
• Try making pancakes with coconut milk.

Try a stir fry or noodle bowl with coconut milk added to the sauce.

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