The Wonderful Coconut
So why has the coconut palm and its products become such big news lately? Not too long ago coconuts had a bad reputation as a high fat, artery clogging, cholesterol packed food that contributed to heart disease and obesity. Today, however, the coconut is viewed as a new miracle food, highly nutritious, rich in fibre and containing many essential vitamins and minerals. The coconut is now commonly being used not only in cooking, but also in many beauty products for the skin and body.
We can thank the coconut palm tree for many different healthy products, which include the desiccated coconut flesh, water, milk, cream and, of course, oil.
Fresh coconuts vary with age. Young coconuts, usually green in colour, typically have less flesh but more water. Whereas mature coconuts, the more familiar brown and hairy variety, produce more flesh and less water. Coconut water is naturally low in calories and carbohydrates, and is virtually fat free. It is also high in vitamin, b vitamins, proteins and electrolytes which help our muscles and nerves to function properly. Great for healthy hydration, especially after a workout. The flesh of the coconut is also full of healthy fats, proteins, various vitamins, minerals and fibre. Both coconut milk and cream are made by pressing the flesh with the water, making an ideal, healthy alternative to dairy products for drinking and cooking.
Coconut oil, although classified as a saturated fat, is actually high in natural medium chain fatty acids (MCF’s), of which the highest proportions are caprylic acid, lauric acid and capric acid. These MCF’s are healthier because they only have to go through a three step process to become fuel in the body. This makes them easier for the liver to process them into energy rather than being stored as fat. Saturated animal fats, on the other hand, have to go through a more complex 26 step procedure, making them harder for the body to deal with and leaving much to be deposited in the arteries and around vital organs, risking poor health and obesity.
Coconut sugar comes in two forms, palm sugar and blossom nectar. The palm sugar is made by collecting the sap of the palm itself, similar to the way maple syrup is obtained. This can then be dried to form granules. The blossom nectar on the other hand, is actually made from the blossom of the coconut tree. This offers up a sap that creates a syrup or honey- like consistency.
Calorie for calorie, coconut sugar is the same as processed sugar, but coconut sugar does contain some useful nutrients such as Iron, Zinc, Potassium, Polyphenols, Flavanoids and other antioxidants, all of which offer health benefits that processed sugar can’t. Both blossom nectar and palm sugar contain a fibre called inulin. This may help slow down the rate of glucose absorption. This absorption is measured on what is called the glycemic index (GI). The higher the number is on this scale, the faster sugars are taken into the
blood stream. The GI for coconut sugar is only 35, which is considered low, as opposed to the high rating of 65 for processed white sugar. This slowing down of the rate of sugar absorption also helps to reduce
cravings for sweet things. Inulin also has the ability to stimulate the growth of gut bifidobacteria, a common probiotic that is proven to boost the immune system. Bifidobacteria is known to help restore the balance of good bacteria in the gut, which is sadly destroyed with the consumption of antibiotics or a diet heavy in processed foods.
Whilst it is recommended that sugar consumption in any form should not be a major part of anyone’s diet, for those moments when we want to treat ourselves and indulge our sweet tooth, coconut sugar is at least a healthier way to achieve this. A little really does go a long way.