Coconuts are the rare fruit that’s equally at home in the summer (refreshing coconut water) as it is in the winter (warming curries), and there are many ways to work them into a healthy, balanced diet all year long. “Coconut flesh has a number of vitamins and minerals and is a good source of fiber,” says Hank Dart, a Washington University public health communications expert at Siteman Cancer Center. “It can be eaten fresh, shredded or shaved, added to dishes like rice, soups and curries, and used as a topping on snacks like low-fat plain yogurt,” he says.
There’s more to coconuts than their flesh. In addition to coconut milk and coconut oil, there's also coconut water. It’s easy to find in stores, and if you like its sweet, nutty taste, go for it — in moderation. “It has a good amount of natural electrolytes, particularly potassium,” Dart says. “Though it’s called ‘water,’ even unsweetened coconut water has a number of calories, which come mostly from its natural sugars. It can vary a bit, but about 12 ounces of coconut water can have around 60 to 70 calories.”
Many coconut products are high in unhealthy saturated fat, coconut oil in particular. “While it’s often touted as a healthy oil, good evidence is lacking on its health benefits,” Dart says. “So it’s best to limit how much you use, just like you would with butter or other oils high in saturated fat. Research has shown that compared to healthy oils high in mono- and polyunsaturated fats — like olive oil — coconut oil can raise levels of unhealthy LDL (low-density lipoprotein) cholesterol.” Dart points to a 2017 report from the American Heart Association that concluded: “Because coconut oil increases LDL cholesterol, a cause of CVD (cardiovascular disease), and has no known offsetting favorable effects, we advise against the use of coconut oil.”
When possible, it’s best to opt for unsweetened, low-fat coconut products.
“Coconuts can add a unique and fun blast of flavor to many different types of foods and drinks,” Dart says. “But because they can have a complex health profile, it’s important to consider that when adding coconut to your meals and snacks, and to make any adjustments so you keep what you’re eating healthy overall.”
Fiji Dwarf
Although coconuts might be one of the first fruits that come to mind when picturing Florida and the Caribbean, that image was nearly erased in the 1970s when a disease wiped out millions of palm trees. The hearty, smaller-size Fiji Dwarf was cultivated in response, and it helped save a coconut industry on the brink. Today, homeowners plant them for landscape decoration, and because the fruits grow low to the ground.
When they’re growing, King coconuts have a vibrant orange color that dulls as they ripen. Despite the name, King coconut trees aren’t as tall as many other varietals, but coconut connoisseurs consider them tops in taste. They’re native to Sri Lanka, where they’re commonly sold on the street for their coconut water.
Crack open this kind of coconut and you’ll find neither water to drink nor flesh to eat. Instead, Macapunos are filled with a jelly-like substance, the (highly valued) result of selective breeding. Macapunos’ gooey texture and sweet taste make them natural picks for desserts, and they’re especially popular in Indonesian and Filipino cuisines. They also impart a decent helping of protein.
Found throughout Asia, South America, Oceania, the Caribbean and Florida, the Malayan Dwarf coconut is the most common variety in the world. They grow in apple-green bunches but turn light yellow when ripe. Malayan Dwarfs’ flesh is sweet and tender, excellent in baked goods, smoothies or even eating raw. Any preparation provides the body with antioxidants and other nutrients, including manganese, which plays a role in bone health.
Although coconuts might be one of the first fruits that come to mind when picturing Florida and the Caribbean, that image was nearly erased in the 1970s when a disease wiped out millions of palm trees. The hearty, smaller-size Fiji Dwarf was cultivated in response, and it helped save a coconut industry on the brink. Today, homeowners plant them for landscape decoration, and because the fruits grow low to the ground.
King
When they’re growing, King coconuts have a vibrant orange color that dulls as they ripen. Despite the name, King coconut trees aren’t as tall as many other varietals, but coconut connoisseurs consider them tops in taste. They’re native to Sri Lanka, where they’re commonly sold on the street for their coconut water.
Macapuno
Crack open this kind of coconut and you’ll find neither water to drink nor flesh to eat. Instead, Macapunos are filled with a jelly-like substance, the (highly valued) result of selective breeding. Macapunos’ gooey texture and sweet taste make them natural picks for desserts, and they’re especially popular in Indonesian and Filipino cuisines. They also impart a decent helping of protein.
Malayan Dwarf
Found throughout Asia, South America, Oceania, the Caribbean and Florida, the Malayan Dwarf coconut is the most common variety in the world. They grow in apple-green bunches but turn light yellow when ripe. Malayan Dwarfs’ flesh is sweet and tender, excellent in baked goods, smoothies or even eating raw. Any preparation provides the body with antioxidants and other nutrients, including manganese, which plays a role in bone health.
In Good Taste is brought to you in partnership with Siteman Cancer Center. Watch for more healthy, seasonal cooking ideas each month.