Coconut is an incredibly versatile fruit that has been used for thousands of years as a staple food source, medicine, and more. Coconut meat, milk, oil, and water provide a unique combination of fatty acids, vitamins, minerals, and antioxidants that offer many potential health benefits.
In recent years, proponents of raw and paleo diets have embraced raw coconut products as a nutritious addition to their lifestyles. But is eating raw coconut truly better for you than processed coconut? Are there any potential downsides to consuming too much of the raw fruit?
This article will examine the evidence behind the claimed health benefits of raw coconut, look at how they differ from processed coconut products, and provide tips on how to incorporate raw coconut into a healthy diet.
Nutrients in Raw Coconut
Raw coconut meat is high in fiber, vitamins, minerals, and provides a decent amount of protein compared to other plant foods. Some of the key nutrients found in raw coconut (per 100g) include:
| Nutrient | Amount |
|---|---|
| Calories | 354 |
| Fat | 33g |
| Saturated fat | 29g |
| Carbs | 15g |
| Fiber | 9g |
| Protein | 3g |
| Manganese | 60% DV |
| Copper | 44% DV |
| Selenium | 14% DV |
As you can see, raw coconut is very high in fat and calories. The predominant type of fat found in coconut is saturated fat, comprising over 80% of the total fat content.
Coconut also provides substantial amounts of the minerals manganese, copper, and selenium. Manganese is essential for bone health and metabolism of carbs, proteins, and cholesterol. Copper assists with iron absorption and red blood cell production. Selenium has antioxidant properties that may reduce inflammation and lower cancer risk.
Fatty Acids in Coconut
The fatty acid profile of coconut is unique compared to other commonly consumed foods. Here is a breakdown of the main fatty acids found in raw coconut:
– Lauric acid – around 50% of total fat
– Myristic acid – around 20% of total fat
– Palmitic acid
– Oleic acid
– Linoleic acid
– Stearic acid
Lauric acid, in particular, has been researched for its potential antimicrobial and antioxidant effects. Some proponents claim that lauric acid is less likely to contribute to heart disease risk compared to other saturated fats, though the evidence is mixed.
Vitamins and Minerals
Raw coconut meat contains a variety of B-vitamins, vitamin C, vitamin E, and the minerals outlined earlier. Consuming coconut water and coconut meat may help you meet the recommended daily intakes for these nutrients.
One cup of raw coconut meat provides:
– 20% DV Thiamin (Vitamin B1)
– 12% DV Riboflavin (Vitamin B2)
– 11% DV Niacin (Vitamin B3)
– 10% DV Vitamin B6
– 22% DV Vitamin C
– 12% DV Folate
Health Benefits of Raw Coconut
Proponents of raw coconut make the following claims about its health benefits:
May Promote Heart Health
Population studies show that groups who eat significant amounts of coconut as part of their traditional diet have low rates of heart disease. The fatty acids in coconut may increase HDL (good) cholesterol and convert LDL cholesterol into less harmful forms.
However, most experts argue that clinical evidence does not support the claim that coconut oil actively lowers heart disease risk. Due to its very high saturated fat content, coconut oil is not recommended over healthier unsaturated fats like olive oil. More research is needed on the cardiovascular effects of coconut-based diets.
May Reduce Inflammation
The antioxidant components in coconut may help reduce inflammation when consumed regularly as part of a balanced diet. Inflammation is linked to nearly every major disease, including heart disease, arthritis, cognitive decline, and metabolic syndrome.
Some animal and cell studies report that coconut oil and other coconut components reduce inflammatory markers like C-reactive protein (CRP). But human studies are lacking, so the anti-inflammatory benefits remain unproven.
Supports Immune Function
Coconut oil has natural antibacterial, antifungal, and antiviral properties that may support immune function when consumed. The lauric acid, capric acid, and caprylic acid in raw coconut have been shown to have antimicrobial effects.
By fighting harmful pathogens, raw coconut may help prevent infection and reduce strain on the immune system. But there is minimal evidence showing that coconut oil significantly boosts immune function in humans.
May Aid Digestion
The fiber and fat in raw coconut can help slow digestion and provide a sustained energy source. This may aid digestion compared to processed carbohydrates. The medium-chain triglycerides (MCTs) in coconut oil require minimal bile acids to digest, putting less strain on the digestive system.
Some find that adding raw coconut to their diet reduces constipation, bloating, and improves regularity. But coconut is not a medical cure for digestive conditions like IBS. Those with chronic digestive issues should seek advice from their doctor.
May Support Brain Health
MCTs from coconut oil provide an immediate energy source for brain cells. Some think this could benefit cognition, memory, and focus, especially in those with Alzheimer’s disease or other neurological disorders.
But right now the evidence is weak. No major studies have found that coconut oil meaningfully improves brain health or slows cognitive decline. The effects on brain health appear minor at best.
May Aid Weight Loss
Replacing other fats with coconut oil may promote fat burning and feelings of fullness. The MCTs in coconut go directly to the liver and get converted into energy quickly, reducing fat storage compared to longer-chain fats.
But coconut oil is still calorie-dense, so portions must be controlled to avoid excess calorie intake. While coconut oil won’t lead to weight loss on its own, using it instead of other high-calorie oils may aid weight loss efforts.
Improves Skin and Hair Health
Many people swear by using raw coconut oil on their skin and hair. Coconut oil has moisturizing properties, and the antimicrobial and anti-inflammatory components may benefit skin health. It can be used directly as a moisturizer or made into soaps, salves, and lotions.
Coconut oil may also improve scalp health, prevent protein loss from hair, and reduce split ends. Applying raw coconut oil directly on hair helps retain moisture. But more clinical studies are needed to confirm benefits for hair and skin.
Oral Health Benefits
Traditionally called “oil pulling”, swishing raw coconut oil around the mouth may aid dental health and hygiene. The lauric acid in coconut oil could potentially disrupt bacterial biofilms and reduce certain strains of bacteria linked to dental caries and periodontal disease.
But oil pulling with coconut oil is not a replacement for regular brushing, flossing, and dental check-ups. More research on coconut oil and oral health is currently underway.
Downsides of Raw Coconut
While coconut appears to have some health benefits, there are also downsides to consider:
Very High in Saturated Fat
The American Heart Association recommends limiting saturated fats to no more than 13 grams per day. Just a few tablespoons of raw coconut easily exceeds this amount.
Going overboard on coconut could potentially increase LDL cholesterol and cardiovascular disease risk, especially for those with other risk factors. Experts recommend using other plant oils with better fatty acid profiles.
May Cause Digestive Issues
Too much raw coconut could lead to diarrhea, cramping, and upset stomach in some individuals. Those with digestive conditions should introduce coconut slowly. More research is needed on coconut oil and gut health.
Allergic Reactions
Coconut allergies are uncommon but do exist. Those with a known coconut allergy must avoid it completely. Signs of an allergic reaction include hives, swelling, breathing issues, abdominal pain, cramping, vomiting, and diarrhea.
High Oxalate Content
Coconut contains oxalate compounds that may contribute to kidney stone development in those susceptible. Individuals prone to kidney stones should limit high-oxalate foods like coconut.
Contains Natural Toxins
Raw coconut naturally contains monoglycerides that can be toxic in very large doses. Always consume coconut oil and meat in moderation and avoid potential mold exposure.
Environmental Impact
Widespread coconut farming may negatively impact biodiversity, use child labor, and involve unsustainable practices. Choosing organic, fair trade coconut helps minimize environmental harm.
Recommended Intake
There are no standard dosage recommendations for coconut oil or meat. Most experts suggest limiting coconut oil to no more than 1-2 tablespoons per day as part of a balanced diet. The following daily intakes may offer health benefits without excess calories or saturated fat:
– 1-2 tablespoons coconut oil
– 2-4 ounces (56-113g) raw coconut meat
– 8-11 ounces (237-325ml) coconut water
Consuming more than 3-4 tablespoons of coconut oil or over 7 ounces of coconut meat daily is not necessary and may lead to negative effects. Work with a nutritionist or dietitian to find appropriate coconut intake levels.
Choosing the Healthiest Coconut Products
To obtain the most benefits from coconut, always choose high-quality, minimally processed products:
– Coconut oil – Cold-pressed, extra virgin, organic. Avoid refined coconut oil.
– Coconut meat – Fresh, raw, organic, unsweetened. Or dried, unsweetened flakes/shreds.
– Coconut milk/cream – Full fat, BPA-free cans or cartons. Avoid light coconut milk.
– Coconut water – Organic, no added sugar or flavors.
– Coconut flour – Unsweetened, organic coconut flour. No added fillers.
– Coconut butter – Organic, raw, unsweetened.
Avoid coconut products with added sugars, fillers, preservatives, and artificial flavors. Also steer clear of deodorized or bleached coconut oil. Focus on certified fair trade and sustainable coconut sources when possible.
Incorporating Raw Coconut into Your Diet
Here are easy ways to add more raw coconut to your meal plan:
Cooking Oil
Use organic virgin coconut oil for medium-heat cooking, sautéing, roasting vegetables, stir frying, greasing pans, and more. The mild coconut flavor works well in both sweet and savory dishes.
Baking Ingredient
Replace other fats with coconut oil 1:1 in baking recipes. Or use unsweetened coconut flakes and shredded coconut to make granola bars, cookies, muffins, and breads.
Smoothies and Oatmeal
Blend coconut oil, milk or meat into smoothies. Or top oatmeal and chia pudding with raw coconut flakes. Add coconut water for natural electrolytes.
Yogurt and Overnight Oats
Stir shredded coconut and coconut butter into yogurt, overnight oats, and chia seeds for texture and healthy fats.
Salads and Stir-Fries
Saute vegetables in coconut oil. Top salads with coconut meat or use coconut aminos dressing. Toss stir fries with toasted coconut flakes.
Curries and Soups
Add coconut milk to curries, stews, and blended soups. Use coconut oil when cooking the vegetables and protein. Garnish with coconut.
Beverage Boosters
Add a spoonful of coconut oil and optional cocoa powder to smoothies, coffee, tea, hot chocolate, protein shakes. Or use coconut water as the base.
Dessert Topping
Top fruit bowls, non-dairy ice cream, chia pudding, avocado pudding, pancakes with toasted coconut. Use coconut butter like nut butter in sweets.
DIY Cosmetics
Moisturize skin and hair with virgin coconut oil. Exfoliate with a coconut oil and sugar scrub. Use coconut oil for oil pulling 3-5x per week.
Conclusion
When enjoyed in moderation as part of a balanced diet and lifestyle, raw unprocessed coconut offers many nutrients and potential health benefits. These include healthy fats for energy, antimicrobial and anti-inflammatory compounds, and antioxidants.
Research shows raw coconut may aid digestion, strengthen immunity, improve cardiovascular markers, and benefit skin and hair health. But the existing studies are limited, and not all claims are supported.
Be mindful of coconut’s high saturated fat content by sticking to recommended serving sizes. Avoid refined coconut products with additives. Pair coconut with an overall healthy diet to maximize potential benefits while minimizing harms.
Focus on sustainable, organic coconut sources when possible. Speak with your healthcare provider about how to integrate coconut into your regimen. While coconut has some advantages, it should not replace other more researched healthy fats like olive oil and avocado oil.
