Coconut is an edible plant that may help control blood sugar and cholesterol, support weight loss, and prevent cell damage.
Most of the research-backed health benefits of coconut come from eating coconut oil, specifically.
Because coconuts are high in fiber and fat while low in sugar and carbohydrates, some scientists theorize that eating coconuts may help with blood sugar control.
One study suggests that coconut oil may positively impact blood sugar in people with diabetes due to its anti-inflammatory properties. A small study of people with metabolic syndrome showed that using coconut oil in place of other fats reduced fasting blood sugar.
However, a different study discovered that adding coconut to your diet could increase insulin resistance in the long term and may not be effective for lowering blood sugar.
More research is needed to determine the impact of coconut consumption on blood sugar.
Most research on coconut and weight management has involved studying the impact of coconut oil on weight.
Some researchers hypothesize that the medium-chain triglycerides (MCTs) found in coconut oil may help with weight loss. MCTs are easy to digest and come with their own health benefits. About 65% of the fats in coconut oil are MCTs.
Current research on coconut and weight management in humans is minimal, though early studies may be promising. One recent study found that coconut oil may help manage body weight, fat mass, and body mass index (BMI). That said, the results were small, making health experts reluctant to promote coconut oil supplementation for weight loss.
Coconut oil contains high levels of saturated fat, which may seem bad for managing cholesterol levels. However, researchers believe coconut oil contains fats, like MCTs, that don’t transport cholesterol like other saturated fats. Instead, these fatty acids are absorbed intact and go straight to the liver, meaning they don’t add to cholesterol.
Some research also indicates that coconut oil may help increase high-density lipoprotein (HDL or “good”) cholesterol, possibly due to coconut’s high levels of lauric and myristic acids. However, other research has shown that coconut oil may sometimes increase low-density lipoprotein (LDL or “bad”) cholesterol.
More research is needed before coconut is used to treat cholesterol levels.
Oxidative stress occurs when free radicals are out of balance within the body. It can damage cells and DNA and contribute to aging. It may also lead to diabetes, cancer, and Alzheimer’s.
Antioxidants, found in coconut, may help counteract these free radicals. Research has shown that antioxidants can reduce oxidative stress by destroying free radicals, lowering your risk of metabolic conditions and age-related diseases.
Coconut is a high-calorie food rich in fats (particularly saturated fats). It also provides nutrients like fiber, iron, and selenium. Coconut has a high water content, so it can also be a source of hydration.
The nutritional content of 1 cup of coconut includes:
- Calories: 301
- Protein: 2.83 grams (g), or 5% of the Daily Value (DV)
- Fat: 28.5 g, or 36% of the DV
- Carbohydrates: 12.9 g
- Fiber: 7.65 g, or 27% of the DV
- Sugars: 5.3 g
- Iron: 2.07 milligrams (mg), or 11.5% of the DV
- Selenium: 8.58 micrograms (µg), or 15% of the DV
There are minimal risks to eating coconut.
Coconut is a high-calorie food rich in saturated fat that could potentially impact your heart disease risk. There is debate on whether the saturated fat in coconut affects the body the same way other sources of saturated fats do.
Coconut allergies are rare, affecting less than 1% of people. While coconut is a fruit rather than a nut, some people with tree nut allergies also limit their consumption of coconut. You can talk to an allergist before trying coconut, especially if you have existing food allergies.
The hardest part about consuming a fresh coconut is cracking it open. You can look for instructional videos online, but you can also look for peeled coconuts in the store or buy the meat frozen. Coconut milk, coconut water, dried coconut, coconut flour, and coconut oil are also available.
Aside from eating it raw and by itself, here are some other ways you can eat coconut:
- Use it as a topping for oatmeal or another breakfast cereal
- Mix it into yogurt
- Blend it into a smoothie with your favorite tropical flavors
- Top seafood like shrimp or tilapia with it
- Puree it with lemon or lime, yogurt, and seasonings to make a dip
- Make a parfait by layering it with yogurt, granola, and other fruits
- Replace raisins or apples with coconut in your favorite salad
- Mix dried coconut chips with nuts and other seeds to make a trail mix
- Add dried coconut to your favorite cookie or bread recipes
