What Is Coconut Meat, and Does It Have Benefits?
By Lauren Panoff, MPH, RD
Coconut meat is the white flesh inside a coconut.
Coconuts are the large seeds of coconut palms (Cocos nucifera), which grow in tropical climates. Their brown, fibrous husks conceal the meat inside.
As the oil and milk from this fruit have become increasingly popular, many people may wonder how to use coconut meat and whether it offers health benefits.
This article tells you everything you need to know about coconut meat.
Coconut meat is high in fat and calories while moderate in carbs and protein.
The nutrition facts for 1 cup (80 grams) of fresh, shredded coconut meat are (1):
- Calories: 283
- Protein: 3 grams
- Carbs: 10 grams
- Fat: 27 grams
- Sugar: 5 grams
- Fiber: 7 grams
- Manganese: 60% of the Daily Value (DV)
- Selenium: 15% of the DV
- Copper: 44% of the DV
- Phosphorus: 13% of the DV
- Potassium: 6% of the DV
- Iron: 11% of the DV
- Zinc: 10% of the DV
Coconut meat is rich in several important minerals, especially manganese and copper. While manganese supports enzyme function and fat metabolism, copper assists bone formation and heart health (2Trusted Source, 3Trusted Source).
Most of these fats are medium-chain triglycerides (MCTs), which are absorbed intact in your small intestine and used by your body to produce energy (5Trusted Source).
Most of this fiber is insoluble, meaning that it doesn't get digested. Instead, it works to move food through your digestive system and aids bowel health.
Coconut meat is particularly high in calories, saturated fat, and fiber. It also contains a variety of minerals, including manganese, copper, selenium, phosphorus, potassium, and iron.
Health Benefits of Coconut Meat
Coconut meat may benefit your health in a number of ways.
Much of the research on the benefits of this tropical fruit is focused on its fat content.
May Boost Heart Health
One 4-week study gave 91 people 1.6 ounces (50 ml) of either extra virgin coconut oil, extra virgin olive oil, or unsalted butter daily. Those in the coconut-oil group showed a significant increase in HDL (good) cholesterol, compared with those given butter or olive oil (8Trusted Source).
An 8-week study in 35 healthy adults showed similar results, finding that 1 tablespoon (15 ml) of coconut oil taken twice daily led to a significant increase in HDL cholesterol, compared with the control group (9Trusted Source).
Another 8-week study noted that people who consumed 7 ounces (200 grams) of porridge made with coconut milk had significant reductions in LDL (bad) cholesterol and increases in HDL (good) cholesterol compared with those who ate porridge made with soy milk (10Trusted Source).
May Support Weight Loss
Coconut meat may aid weight loss.
Studies suggest that the MCTs in this fruit may promote feelings of fullness, calorie burning, and fat burning, all of which may support weight loss (11Trusted Source, 12Trusted Source, 13Trusted Source).
A 90-day study in 8 adults found that supplementing a standard diet with 1.3 cups (100 grams) of fresh coconut daily caused significant weight loss, compared with supplementing with the same amount of peanuts or peanut oil (16Trusted Source).
Keep in mind that these studies use very large amounts of coconut and MCT oil, so it's unclear if eating smaller amounts of coconut meat would have the same effects.
May Aid Digestive Health
Since these fruits are likewise high in fat, they can help your body absorb fat-soluble nutrients, including vitamins A, D, E, and K.
What's more, coconut oil may reduce the growth of harmful yeasts, such as Candida albicans, which can cause serious infections (19Trusted Source).
Eating coconut meat may have other benefits, including the following:
- May stabilize blood sugar. This fruit may lower your fasting blood sugar and alter your gut bacteria to aid blood sugar control (20Trusted Source, 21Trusted Source, 22Trusted Source).
- May improve immunity. Manganese and antioxidants in coconut may help boost your immune system and reduce inflammation. This fruit's MCTs may also have antiviral, antifungal, and tumor-suppressing properties (23Trusted Source, 24Trusted Source, 25Trusted Source, 26Trusted Source).
- May benefit your brain. The MCTs in coconut oil provide an alternative fuel source to glucose, which may aid people with impaired memory or brain function, such as those with Alzheimer's disease (27Trusted Source, 28Trusted Source).
The MCTs and fiber in coconut meat may benefit weight loss, heart health, digestion, brain health, blood sugar levels, and immunity.
While coconut meat has multiple benefits, it may also have downsides.
It contains a significant amount of saturated fat, which is highly controversial.
A study in over 115,000 healthy adults found that high saturated fat intake was associated with an increased risk of heart disease (29Trusted Source).
While the effects of saturated fat on heart disease is still debated, studies show that replacing saturated fats with unsaturated fats may lower heart disease risk (30Trusted Source).
Some scientists argue that although coconuts don't seem to damage heart health, most people don't eat enough to experience any negative effects — especially on a Western diet (31Trusted Source).
Given that this fruit may also have positive effects on your heart, more research is needed on coconut meat and long-term heart health.
Notably, coconut meat is also calorie-dense. Overeating it may lead to unwanted weight gain if you don't restrict calories elsewhere.
Coconuts are high in saturated fat, a controversial fat that may be harmful if consumed in high amounts. What's more, coconut meat packs quite a few calories, and some people may be allergic to it.
How to Use Coconut Meat
Coconut meat can be purchased in many forms, including frozen, shredded, or dried.
In certain places, you can even purchase whole coconuts. You'll need to pierce its soft spots — or eyes — with a hammer and nail, then drain the milk, after which you can break the husk. Remove the meat with a spoon if it's soft or a knife if it's firm.
Some ways to use coconut meat include:
- shredding it to add to fruit salad, mixed greens, yogurt, or oatmeal
- blending it into smoothies, dips, and sauces
- combining it with breadcrumbs to coat meat, fish, poultry, or tofu before baking
- drying it to add to homemade trail mix
- stirring fresh chunks of coconut into stir-fries, stews, or cooked grains
Choosing the Healthiest Products
Many dried and prepackaged coconut products are heavily sweetened, which significantly increases the sugar content.
Thus, unsweetened or raw products are healthiest.
Both fresh and dried coconut meat can be used in a variety of dishes, such as cooked grains, smoothies, and oatmeal. Look for unsweetened or raw products to minimize your sugar intake.
The Bottom Line
Coconut meat is the white flesh of coconuts and is edible fresh or dried.
Rich in fiber and MCTs, it may offer a number of benefits, including improved heart health, weight loss and digestion. Yet, it's high in calories and saturated fat, so you should eat it in moderation.
Overall, unsweetened coconut meat makes a great addition to a balanced diet.
Reposted with permission from our media associate Healthline.
A grim new assessment of the world's flora and fungi has found that two-fifths of its species are at risk of extinction as humans encroach on the natural world, as The Guardian reported. That puts the number of species at risk near 140,000.
- Climate Crisis Could Cause a Third of Plant and Animal Species to ... ›
- World Leaders Urged to 'Act Now' to Save Biodiversity - EcoWatch ›
- Bumblebees Face Extinction From the Climate Crisis - EcoWatch ›
- Plant Extinction Is Happening 500x Faster Than Before the Industrial ... ›
EcoWatch Daily Newsletter
As human activity transforms the atmosphere, flowers are changing their colors.
- The Best Plants to Attract Pollinators, by Region - EcoWatch ›
- Corals Turn Bright Neon in Last-Ditch Effort to Survive - EcoWatch ›
- Hummingbirds Live in a More Colorful World, Study Confirms ... ›
By Sharon Zhang
Back in March, when the pandemic had just planted its roots in the U.S., President Donald Trump directed the Environmental Protection Agency (EPA) to do something devastating: The agency was to indefinitely and cruelly suspend environmental rule enforcement. The EPA complied, and for just under half a year, it provided over 3,000 waivers that granted facilities clemency from state-level environmental rule compliance.
A rare celestial event was caught on camera last week when a meteoroid "bounced" off Earth's atmosphere and veered back into space.
- Asteroid Could Strike Earth Before Election Day But Won't Cause ... ›
- Water May Have Originated on Earth, Study Finds - EcoWatch ›
By Bob Jacobs
Hanako, a female Asian elephant, lived in a tiny concrete enclosure at Japan's Inokashira Park Zoo for more than 60 years, often in chains, with no stimulation. In the wild, elephants live in herds, with close family ties. Hanako was solitary for the last decade of her life.
Hanako, an Asian elephant kept at Japan's Inokashira Park Zoo; and Kiska, an orca that lives at Marineland Canada. One image depicts Kiska's damaged teeth. Elephants in Japan (left image), Ontario Captive Animal Watch (right image), CC BY-ND
Affecting Health and Altering Behavior<p>It is easy to observe the overall health and psychological consequences of life in captivity for these animals. Many captive elephants suffer from arthritis, obesity or skin problems. Both <a href="https://doi.org/10.11609/JoTT.o2620.1826-36" target="_blank">elephants</a> and orcas often have severe dental problems. Captive orcas are plagued by <a href="https://doi.org/10.1016/j.jveb.2019.05.005" target="_blank">pneumonia, kidney disease, gastrointestinal illnesses and infections</a>.</p><p>Many animals <a href="https://doi.org/10.1016/j.neubiorev.2017.09.010" target="_blank">try to cope</a> with captivity by adopting abnormal behaviors. Some develop "<a href="https://doi.org/10.1016/j.applanim.2017.05.003" target="_blank" rel="noopener noreferrer">stereotypies</a>," which are repetitive, purposeless habits such as constantly bobbing their heads, swaying incessantly or chewing on the bars of their cages. Others, especially big cats, pace their enclosures. Elephants rub or break their tusks.</p>
Changing Brain Structure<p>Neuroscientific research indicates that living in an impoverished, stressful captive environment <a href="https://doi.org/10.1016/j.jveb.2019.05.005" target="_blank" rel="noopener noreferrer">physically damages the brain</a>. These changes have been documented in many <a href="https://doi.org/10.1002/cne.903270108" target="_blank" rel="noopener noreferrer">species</a>, including rodents, rabbits, cats and <a href="https://doi.org/10.1006/nimg.2001.0917" target="_blank" rel="noopener noreferrer">humans</a>.</p><p>Although researchers have directly studied some animal brains, most of what we know comes from observing animal behavior, analyzing stress hormone levels in the blood and applying knowledge gained from a half-century of neuroscience research. Laboratory research also suggests that mammals in a zoo or aquarium have compromised brain function.</p>
This illustration shows differences in the brain's cerebral cortex in animals held in impoverished (captive) and enriched (natural) environments. Impoverishment results in thinning of the cortex, a decreased blood supply, less support for neurons and decreased connectivity among neurons. Arnold B. Scheibel, CC BY-ND<p>Subsisting in confined, barren quarters that lack intellectual stimulation or appropriate social contact seems to <a href="https://doi.org/10.1590/S0001-37652001000200006" target="_blank" rel="noopener noreferrer">thin the cerebral cortex</a> – the part of the brain involved in voluntary movement and higher cognitive function, including memory, planning and decision-making.</p><p>There are other consequences. Capillaries shrink, depriving the brain of the oxygen-rich blood it needs to survive. Neurons become smaller, and their dendrites – the branches that form connections with other neurons – become less complex, impairing communication within the brain. As a result, the cortical neurons in captive animals <a href="https://doi.org/10.1002/cne.901230110" target="_blank">process information less efficiently</a> than those living in <a href="https://doi.org/10.1002/dev.420020208" target="_blank">enriched, more natural environments</a>.</p>
An actual cortical neuron in a wild African elephant living in its natural habitat compared with a hypothesized cortical neuron from a captive elephant. Bob Jacobs, CC BY-ND<p>Brain health is also affected by living in small quarters that <a href="https://doi.org/10.3233/BPL-160040" target="_blank">don't allow for needed exercise</a>. Physical activity increases the flow of blood to the brain, which requires large amounts of oxygen. Exercise increases the production of new connections and <a href="http://dx.doi.org/10.1126/science.aaw2622" target="_blank">enhances cognitive abilities</a>.</p><p>In their native habits these animals must move to survive, covering great distances to forage or find a mate. Elephants typically travel anywhere from <a href="https://www.elephantsforafrica.org/elephant-facts/#:%7E:text=How%20far%20do%20elephants%20walk,km%20on%20a%20daily%20basis." target="_blank">15 to 120 miles per day</a>. In a zoo, they average <a href="https://doi.org/10.1371/journal.pone.0150331" target="_blank" rel="noopener noreferrer">three miles daily</a>, often walking back and forth in small enclosures. One free orca studied in Canada swam <a href="https://doi.org/10.1007/s00300-010-0958-x" target="_blank" rel="noopener noreferrer">up to 156 miles a day</a>; meanwhile, an average orca tank is about 10,000 times smaller than its <a href="https://www.cascadiaresearch.org/projects/killer-whales/using-dtags-study-acoustics-and-behavior-southern" target="_blank" rel="noopener noreferrer">natural home range</a>.</p>
Disrupting Brain Chemistry and Killing Cells<p>Living in enclosures that restrict or prevent normal behavior creates chronic frustration and boredom. In the wild, an animal's stress-response system helps it escape from danger. But captivity traps animals with <a href="https://doi.org/10.1073/pnas.1215502109" target="_blank">almost no control</a> over their environment.</p><p>These situations foster <a href="https://doi.org/10.1037/rev0000033" target="_blank">learned helplessness</a>, negatively impacting the <a href="https://doi.org/10.1155/2016/6391686" target="_blank" rel="noopener noreferrer">hippocampus</a>, which handles memory functions, and the <a href="https://doi.org/10.1016/j.neuropharm.2011.02.024" target="_blank" rel="noopener noreferrer">amygdala</a>, which processes emotions. Prolonged stress <a href="https://doi.org/10.3109/10253899609001092" target="_blank" rel="noopener noreferrer">elevates stress hormones</a> and <a href="https://doi.org/10.1523/JNEUROSCI.10-09-02897.1990" target="_blank" rel="noopener noreferrer">damages or even kills neurons</a> in both brain regions. It also disrupts the <a href="https://doi.org/10.1016/j.neubiorev.2005.03.021" target="_blank" rel="noopener noreferrer">delicate balance of serotonin</a>, a neurotransmitter that stabilizes mood, among other functions.</p><p>In humans, <a href="https://doi.org/10.1006/nimg.2001.0917" target="_blank" rel="noopener noreferrer">deprivation</a> can trigger <a href="https://doi.org/10.3389/fnins.2018.00367" target="_blank" rel="noopener noreferrer">psychiatric issues</a>, including depression, anxiety, <a href="https://doi.org/10.3389/fnins.2018.00367" target="_blank" rel="noopener noreferrer">mood disorders</a> or <a href="https://doi.org/10.1177/1073858409333072" target="_blank" rel="noopener noreferrer">post-traumatic stress disorder</a>. <a href="https://doi.org/10.1007/s00429-010-0288-3" target="_blank" rel="noopener noreferrer">Elephants</a>, <a href="https://doi.org/10.1371/journal.pbio.0050139" target="_blank" rel="noopener noreferrer">orcas</a> and other animals with large brains are likely to react in similar ways to life in a severely stressful environment.</p>
Damaged Wiring<p>Captivity can damage the brain's complex circuitry, including the basal ganglia. This group of neurons communicates with the cerebral cortex along two networks: a direct pathway that enhances movement and behavior, and an indirect pathway that inhibits them.</p><p>The repetitive, <a href="http://dx.doi.org/10.1016/j.bbr.2014.05.057" target="_blank">stereotypic behaviors</a> that many animals adopt in captivity are caused by an imbalance of two neurotransmitters, dopamine and <a href="https://doi.org/10.1016/j.neubiorev.2010.02.004" target="_blank" rel="noopener noreferrer">serotonin</a>. This impairs the indirect pathway's ability to modulate movement, a condition documented in species from chickens, cows, sheep and horses to primates and big cats.</p>
The cerebral cortex, hippocampus and amygdala are physically altered by captivity, along with brain circuitry that involves the basal ganglia. Bob Jacobs, CC BY-ND<p>Evolution has constructed animal brains to be exquisitely responsive to their environment. Those reactions can affect neural function by <a href="https://www.penguinrandomhouse.com/books/311787/behave-by-robert-m-sapolsky/" target="_blank">turning different genes on or off</a>. Living in inappropriate or abusive circumstance alters biochemical processes: It disrupts the synthesis of proteins that build connections between brain cells and the neurotransmitters that facilitate communication among them.</p><p>There is strong evidence that <a href="https://doi.org/10.1523/JNEUROSCI.0577-11.2011" target="_blank">enrichment</a>, social contact and appropriate space in more natural habitats are <a href="https://doi.org/10.1111/j.1748-1090.2003.tb02071.x" target="_blank" rel="noopener noreferrer">necessary</a> for long-lived animals with large brains such as <a href="https://doi.org/10.1371/journal.pone.0152490" target="_blank" rel="noopener noreferrer">elephants</a> and <a href="https://doi.org/10.1080/13880292.2017.1309858" target="_blank" rel="noopener noreferrer">cetaceans</a>. Better conditions <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5543669/" target="_blank" rel="noopener noreferrer">reduce disturbing sterotypical behaviors</a>, improve connections in the brain, and <a href="https://doi.org/10.1038/cdd.2009.193" target="_blank" rel="noopener noreferrer">trigger neurochemical changes</a> that enhance learning and memory.</p>