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.
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When Looking Through a Microscope Isn’t Close Enough.<p>For the last few years, <a href="http://www.rokaslab.org/" target="_blank">our team at Vanderbilt University</a>, <a href="https://www.researchgate.net/lab/Gustavo-Goldman-Lab" target="_blank">Gustavo Goldman's team at São Paulo University in Brazil</a> and many other collaborators around the world have been collecting samples of fungi from patients infected with different species of <em>Aspergillus</em> molds. One of the species we are particularly interested in is <a href="https://doi.org/10.1006/rwgn.2001.0082" target="_blank"><em>Aspergillus nidulans</em>, a relatively common and generally harmless fungus</a>. Clinical laboratories typically identify the species of <em>Aspergillus</em> causing the infection by examining cultures of the fungi under the microscope. The problem with this approach is that very closely related species of <em>Aspergillus</em> tend to look very similar in their broad morphology or physical appearance when viewing them through a microscope.</p><p>Interested in examining the varying abilities of different <em>A. nidulans</em> strains to cause disease, we decided to analyze their total genetic content, or genomes. What we saw came as a total surprise. We had not collected <em>A. nidulans</em> but <em>Aspergillus latus</em>, a close relative of <em>A. nidulans</em> and, as we were to soon find out, <a href="https://doi.org/10.1016/j.cub.2020.04.071" target="_blank">a hybrid species that evolved through the fusion of the genomes</a> of two other <em>Aspergillus</em> species: <em>Aspergillus spinulosporus</em> and an unknown close relative of <em>Aspergillus quadrilineatus</em>. Thus, we realized not only that these patients harbored infections from an entirely different species than we thought they were, but also that this species was the first ever <em>Aspergillus</em> hybrid known to cause human infections.</p>
Several Different Fungal Hybrids Cause Human Disease.<p>Hybrid fungi that can cause infections in humans are well known to occur in several different lineages of single-celled fungi known as yeasts. Notable examples include multiple different species of <a href="https://doi.org/10.1002/yea.3242" target="_blank">yeast hybrids</a> that cause the human diseases <a href="https://rarediseases.info.nih.gov/diseases/6218/cryptococcosis" target="_blank">cryptococcosis</a> and <a href="https://www.cdc.gov/fungal/diseases/candidiasis/index.html" target="_blank">candidiasis</a>. Although pathogenic yeast hybrids are well known, our discovery that the <em>A. latus</em> pathogen is a hybrid is a first for molds that cause disease in humans.</p>
(Left) Candida yeasts live on parts of the human body. Imbalance of microbes on the body can allow these yeasts, some of which are hybrids, to grow and cause infection. (Right) Cryptococcus yeasts, including ones that are hybrids, can cause life-threatening infections in primarily immunocompromised people. Centers for Disease Control and Prevention<p><a href="https://doi.org/10.1371/journal.ppat.1008315" target="_blank">Why certain <em>Aspergillus</em> species are so deadly</a> while others are harmless remains unknown. This may in part be because <a href="https://doi.org/10.1016/j.fbr.2007.02.007" target="_blank">combinations of traits, rather than individual traits</a>, underlie organisms' ability to cause disease. So why then are hybrids frequently associated with human disease? Hybrids inherit genetic material from both parents, which may result in new combinations of traits. This may make them more similar to one parent in some of their characteristics, reflect both parents in others or may differ from both in the rest. It is precisely this mix and match of traits that hybrids have inherited from their parental species that <a href="https://www.nytimes.com/2010/09/14/science/14creatures.html" target="_blank">facilitates their evolutionary success</a>, including their ability to cause disease.</p>
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