Eat Coconuts in 4 ways and boost your immunity, burning fat.
1. Re-hydration after exercise or after BIG night-out
Coconut water 20kcals per 100ml
Inside the hard shell, coconuts are lined with a layer of nutmeat that surrounds a hollow centre which is filled with coconut water. I recommend coconut water for re-hydration after exercise because it contains electrolytes which are lost during exercise or from excessive alcohol intake. These electrolytes include sodium, potassium, magnesium and calcium. I mix coconut water with water rather than other juice mixtures so as to keep my carb low.
2. High-temperature Cooking
Coconut Oil 45kcals per 5g (1 tsp)
I use coconut oil / fat when I want to cook at high temperatures. Coconut fat is saturated and therefore more stable at high temperatures and generates less trans-fats / hydrogenated fats. Trans fats are the most dangerous fats for your heart and blood vessels.
The calories of all fats are pretty much the same – 50kcal for 1 5g teaspoon.
I also use the oil to re-hydrate skin and hair, using it post a hot shower which makes it easier to apply.
3. Tasty curries
Coconut Milk 73 to 173 kcals per 100ml
You can buy a low-fat or whole-fat coconut milk depending on which food-plan you are following. I add them to soups, Thai and Indian curries.
4. A dairy replacement for milk and yogurt
Kara or Alpro coconut milk 27kcals per 100ml
There is another coconut milk (27kcals per 100ml) is a delicious dairy milk replacement for those intolerant to lactose. I use it to reduce my overall exposure to dairy as I enjoy Glenisk’s organic probiotic dairy yogurt. I use it in smoothies and breakfast cereals dishes.
CoYo Yoghurt 155 kcals per 100g
CoYo Yoghurt is the best replacement I have found for dairy yogurt. It is absolutely delicious. It best suits the Low-Carb plan.
|Yogurt – nutri-data per 100g||kcals||protein||carb||Fat||saturates|
|Glenisk organic dairy low-fat probiotic||66||5.4||6.8||2||1.2|
|CoYo coconut milk yogurt (dairy soya gluten free)||155||1.4||4.9||15.2||11.8|
|Sojade soya yogurt||51||4.8||1.4||2.9||0.4|
Why coconuts are a healthy fat
Coconut fat is predominantly saturated (80%) but of these saturated fats, about 50% are a fat called lauric acid. In the body lauric acid is converted to monolaurin which can destroy a number of bacteria, viruses and yeasts. Another acid called capric acid forms 6 – 7% of the saturated fats. It is converted to monocaprin, which has been shown to protect from sexually transmitted diseases. These fatty acids boost your immunity, especially your gut immunity.
An energy source that is burnt
The saturated fats are mainly medium-chained fats rather than long-chain and short-chain. Medium-chain fats are more easily absorbed by the gut and they are burnt as an energy source rather than being stored. Naturally, if you over-indulge and eat more fat than you need, they will not be burnt.
Coconuts are an excellent source of manganese, copper and molybdenum (molybdenum is important for sulphite breakdown – sulphites are preservatives found in wine, beer, dried fruits, salad bar food). Also a good source of selenium and zinc. These nutrients are part of the anti-oxidant enzyme defence system that keeps you healthy.
Food is a fascinating topic. We were told at college that there has to be a reason for every single ingredient in our recipes. i.e. the ingredient has to add a nutritional benefit to health. Prior to my study in my weight-loss mis-adventures, I avoided many foods such as the lovely, healthy coconuts. Learning about food is essential for all of us.