Is Coconut Yogurt Healthy?
Many people debate the use of coconut or its products because it may not be considered a heart-healthy choice owing to the high saturated fat content present in it. Though health experts are divided in their opinions, the nutrition content enlisted by the USDA (United States Department of Agriculture) for coconut and coconut yogurt particularly shows that it comprises an array of micronutrients (potassium, selenium, zinc, calcium, and vitamin B) similar to that found in dairy products. There are several systemic health benefits one can hope to gain by consuming coconut yogurt especially if a person is allergic to dairy products, given that this is a dairy-free alternative rich in calcium. A single serving or cup of fortified coconut products like coconut yogurt would yield around 0.0000141 to 0.0000148 ounces of calcium (almost the same amount present in any dairy yogurt product).
What Is the Nutrition Content of Coconut Yogurt?
The information given below is enlisted by the USDA (United States Department of Agriculture) for approximately around 8.6 ounces of one serving per cup of coconut yogurt that is unsweetened or free from added sugars:
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Carbohydrates: 0.8 ounces.
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Fat: 0.3 ounces.
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Sodium: 1.8 ounces.
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Fiber: 0 ounces.
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Natural Sugars: 0.7 ounces.
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Total Calories: 155 to 157 Kilocalories.
The majority of carbs are yielded by naturally occurring sugars. But it is best to always opt for naturally home-prepared coconut yogurt than the commercial sweetened varieties of canned coconut products that are commonly available (that may be high in added sugars).
What Are the Health Benefits of Coconut Yogurt?
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Natural Probiotic Source and Gut Health: Coconut is a natural probiotic source because it is a fermented food and can aid in sustaining a healthy microbiome (promoting digestive bacterial species) in the gut, improving digestion.
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A Nutritious Dairy Alternative: Coconut yogurt specifically is the best dairy alternative according to most nutritionists, especially in comparison to other fortified non-dairy products. This is as elaborated earlier owing to the high calcium content which is almost similar to that of dairy calcium. Individuals with dairy allergies can easily opt for coconut yogurt regularly. Also additionally, the calcium content can boost bone health and sustain bone immunity.
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Coconut's Carotene Compounds and Eye Health: Coconut is a natural source of several carotene compounds that are essential precursors to vitamin A which is essential for eye health and metabolism. Hence these compounds present in coconut yogurt also promote good vision additionally, the high-fat content of coconut would render it easy for the body to uptake or utilize vitamin A alongside other fat-soluble vitamins. For example, if a person is consuming coconut yogurt either with fruits like mangoes or with a vegetable like a pumpkin or its seeds, they are more likely to absorb more vitamin A from such foods because any food containing other fat-soluble vitamins will easily be absorbed along with vitamin A present in this yogurt.
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Medium-Chain Triglycerides (MCTs) and Brain Health: Recent investigation and current nutrition research shed light on the role of medium-chain triglycerides (MCT) that are present in oil form in coconut. This Medium chain triglyceride oil is excellent for boosting brain health and has also been shown to slow down the progression of Alzheimer's disease as per neurological research. This is because the digestion of MCTs would yield or produce ketone bodies that remain the source of fuel for the brain, similar to glucose. Experimental trials in medical research now demonstrate that MCTs hold promising potential in improving cognition, and memory in individuals suffering from Alzheimer's disease.
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Impact on Cholesterol and Cardiovascular Health: Though contradictions exist regarding the use of coconut oil in food for heart patients or individuals predisposed to cardiovascular diseases because of conditions like obesity or diabetes, coconut is always in any form demonstrated as a potent element in increasing the good cholesterol or HDL (high-density lipoprotein) cholesterol in the blood. Hence it may be cardioprotective only according to most nutrition experts. More research is needed in this field to know the impact of coconut products on the heart.
Does Coconut Yogurt Cause Allergies?
As per the information given by the American Academy of Asthma, Allergy, and Immunology, coconut allergies are indeed quite rare, but it would still be possible for some individuals like those with tree nut allergies to be allergic to coconut as well. If any person is possibly suffering from a coconut allergy soon after consumption, then immediately report it to the health care provider for a full evaluation. Coconut allergy symptoms rarely manifest as:
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Hives.
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Rash.
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Eczema (dermatitis or skin inflammation).
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Anaphylaxis (allergic reactions).
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Contact dermatitis reactions.
How Is Coconut Yogurt Prepared, Purchased, Stored, and Used?
Purchase: If a person is buying coconut yogurt products outside, always study the nutrition facts label or the product back label as it will give complete information about any added sugar content (added sugars are counterproductive to the health benefits given by coconut).
Storage: Ideally one can store coconut yogurt the same way as they would do for any dairy yogurt, that is either refrigerated or at a cooler room temperature. However, one may discard commercial yogurt products post the expiration date as it causes any adverse effects on health. The first sign one needs to check out for product spoilage is any unusual odor or the product package being unsealed or broken, which means it is best to be on the safe path and discard it immediately.
Preparation: If a person is preparing coconut yogurt at home, they are likely to find varying recipes that call for either stovetop cooking or pressure cooking. Most of these recipes involve the common activation period where the yogurt and bacteria should be left out at least ideally at room temperature for 24 to 48 hours before consuming it to allow the fermentation process. Preparing yogurt would require a person to use clean and sterilized equipment or utensils to prevent the undesirable growth of yeast or bacteria during fermentation.
Usage: A person can easily use coconut yogurt for preparing global parfait delicacies commonly or they can experiment with them in versatile recipes just like they do with Greek yogurt. The simplest way to enjoy coconut yogurt on its own is with fruit or nuts added to it for extra flavor and nutrient-packed crunch.
Conclusion
Coconut yogurt may certainly comprise more saturated fats just like any other coconut product, but it is an essential probiotic source loaded with micronutrients and high calcium. Coconut yogurt serves as the best alternative to dairy products. It is wiser to opt for home-prepared coconut yogurt or fortified coconut yogurt that has fewer added sugars if one is purchasing commercially.
