Recognize the differences in nutrition and benefits of coconut water and coconut milk

Coconut produces many food and beverage products, including coconut water and coconut milk. Although both come from coconut, both have different benefits and nutrients for the body. Then, what are the differences in benefits and nutrients between coconut water and coconut milk?

How are coconut milk and coconut water obtained?

Although both coconut water and coconut milk are obtained through different processes. Coconut water is the water that is in the coconut fruit. There is no special process that needs to be done to get this coconut water. Once the coconut is split, the water stored in it can be drunk immediately or used for the cooking process.

Unlike coconut water, coconut milk requires a special process to get it. Coconut milk is obtained by grating old coconut flesh. Once grated, the coconut meat is mixed with water and then squeezed. The resulting juice is called coconut milk and can be used for the cooking process.

The difference in nutrition of coconut milk and coconut water

As with the process of obtaining it, the nutrients from coconut water and coconut milk are different. Quoted from the Indonesian Food Composition Data issued by the Ministry of Health, the following are the nutrients contained in 100 grams of coconut water and coconut milk.

Based on the list above, coconut water and coconut milk have a significant difference in calories. Coconut water is a low calorie drink, while coconut milk has 19 times the calories.

Quoted fromHealthline,No wonder the calories in coconut milk and coconut water are very different. This is because coconut water contains more water, reaching 94%, while coconut milk only contains 50% water. Coconut milk also has the main nutrition in the form of fat, while coconut water contains almost no fat.

However, the vitamin and mineral content in coconut milk and coconut water are not much different. The potassium content in both of them is equally high.

Apart from the list of ingredients above, coconut milk and coconut water also contain folate. The content of folic acid in one glass of coconut milk is 10% of the daily requirement, while coconut water only contains 2% of the daily requirement.

The difference between the benefits of coconut milk and coconut water

The benefits of coconut water and coconut milk can both be consumed by people who are losing weight. Coconut water has a low calorie content so those who are on a diet don't need to worry about gaining weight by consuming this drink.

Unlike coconut water, coconut milk actually has high calories. However, consuming coconut milk for those who are on a diet is not a problem. The reason is, coconut milk contains medium chain fatty acids or medium-chain triglycerides (MCT) which can have a positive effect on weight loss. However, you shouldn't eat too much coconut milk because of its calorie content.

Apart from this, coconut water and coconut milk have other health benefits. The following is the difference between coconut water and coconut milk in terms of its benefits.

Coconut water

Coconut water is known as a natural electrolyte liquid, so it is suitable to drink after exercise. This drink can help a person to stay hydrated and quickly meet the needs of fluids in the body even though they have been sweating a lot after exercise.

Coconut water also contains antioxidants that can help neutralize oxidative stress and free radicals that you get during exercise. In addition, coconut water has also been shown to reduce blood sugar levels.

Coconut milk

Unlike coconut water, there are various myths about the dangers of coconut milk for health because of its high fat content. However, these food ingredients actually have good benefits for the body.

Unlike coconut water, coconut milk has other different benefits, namely it can boost human immunity and is good for heart health. Coconut milk contains lauric acid which has antimicrobial and anti-inflammatory functions.

In addition, a 2017 study showed that lauric acid can cause cancer cell death and suppress tumor growth. These functions are able to keep the immune system from being attacked by various bacteria and viruses.

Lauric acid has also been shown to reduce oxidative stress and blood pressure. Thus, coconut milk is also good for heart health, although it should not be consumed in excess.

Coconut water and coconut milk have differences in terms of nutrition and benefits for the body. However, both should be avoided for those who are allergic to coconut.