Easy to add to your diet
Flaked or shaved, coconut adds a nice flavor to savory dishes. Its meaty texture and flavor work well in curries, fish stews, rice dishes, or even on breaded shrimp.
Be aware that some brands contain added sugar, which you may not want for savory dishes. Be sure to check the ingredient label.
Shredded coconut is great for baking and adds a touch of natural sweetness and moisture to cookies, muffins, and quick breads.
A sprinkle of raw coconut adds some texture and tropical flavor to oatmeal. Stirred into pudding or yogurt, it’s also a delicious calorie booster for someone who wants to gain weight.
Coconut flour is used in baking as a substitute for wheat flour. It’s gluten-free, nut-free, and a popular option for anyone who’s counting carbs.
Because it’s grain-free, the flour is also good for those on the paleo diet, which does not allow grain products like regular wheat flour.
However, coconut flour is best used in recipes that have been tested, as it won’t rise like wheat flour and absorbs more liquid than other types of flour.
Additionally, coconut oil is a delicious heat-stable fat that can be used in baking, sautéing, or roasting.
Because they’re so high in fat, coconuts are also high in calories.
Depending on your calorie needs and intake, they might promote weight gain if you don’t account for the extra calories elsewhere in your diet.
There still isn’t much good-quality research on coconut, cholesterol, and heart disease. Thus, while eating coconut in moderation is probably fine, you should ask your healthcare provider about it if you are at risk of developing heart disease.
Additionally, some people are allergic to coconuts, though this is rare. If you have this allergy, you should avoid consuming all coconut-derived products.
Coconut is a high-fat fruit that has a wide range of health benefits.
These include providing you with disease-fighting antioxidants, promoting blood sugar regulation, and reducing certain risk factors for heart disease.
However, coconut is very high in fat and calories, so watch your portion sizes if you are trying to lose weight or need to follow a low-fat diet.
Whether you eat it raw, dried, or as flour, coconut meat is delicious and easy to incorporate into both sweet and savory dishes.