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Is Coconut Milk Good for Weight Loss? What You Need to Know

Michael Garrico
Published by Michael Garrico
Fact checked by Donald Christman, BHSc FACT CHECKED
Last updated: August 2, 2022

As a personal fitness coach, I've experimented with many different diets. And while I don't stick to a vegan diet, I have been interested in the health benefits of switching to a dairy milk substitute.

One of the most common types you find in health food stores is almond milk, but I was interested to find out if coconut milk was really as good for weight loss as so many people claim.

So, I teamed up with my dietitian and nutritionist to research the scientific data.

Here's what we found out about coconut milk.

Quick Summary

  • Unlike dairy milk, coconut milk has a lower sugar content that results in fewer fluctuations in blood sugar levels.
  • Coconut milk contains fatty acids classed as medium-chain triglycerides (MCT) that can influence blood ketone levels.
  • Unsweetened coconut milk also has other health benefits that can have a significant impact on your overall diet efforts.

Is Coconut Milk Good For Weight Loss?

A glass of coconut milk in front of a coconut

Yes, coconut milk can be good for weight loss when it's combined with a healthy diet and exercise routine.

Scientists have shown that it's full of medium chain fatty acids, which makes it very different from cow's milk [1].

The reason these are important is that they are easily absorbed, and they go directly to the liver.

Here, they are transformed into ketones [2]. The result of this is that you can stabilize your blood sugar levels, which should go a long way towards controlled weight loss.

When you consume coconut milk, those MCTs can also lead to improved satiety [3].

That means that you should feel full for longer and that coconut milk may reduce those temptations to get too many calories from sugary treats.

"MCT oil is actually a potentially strong therapeutic agent, and could help with weight loss!"

- Kamal Patel, Co-founder, & Editor at Examine.com.

Compared to cow's milk, which has considerably more sugar, coconut milk is a great source of healthy calories for your meal plans.

Related ArticleIs Coconut Milk Vegan?

Easy Ways To Consume More

The great thing about coconut milk is that you can easily add it to many different meals.

First of all, it's important that you only ever buy unsweetened coconut milk, and that always means looking at the label.

In my experience, it's mostly coconut cream that you'll find with added sugar, so keep that in mind when you're picking one up in a store. 

First of all, I like adding it to my morning oatmeal breakfast. It has a nice creamy texture and adds a bit more flavor to it.

Then, you can always use coconut milk as the base for your lunchtime soup.

One of my favorites is a sweet potato and coconut milk soup that requires practically no cooking skills [4].

And for your main evening meal, you can use it as a base for any kind of curry to stir fry vegetables. I even add some grated coconut into the mix to give it a crunchy texture.

All you need is some canned coconut milk, and you can use the same type for all three meals.

Other Health Benefits Of Coconut Milk

Coconut milk and fresh coconut

The great thing is that there are many health benefits of coconut milk that go beyond helping with weight loss.

First of all, there's evidence that it has anti-inflammatory and anti-microbial benefits that can significantly improve gut health and reduce the risks of all sorts of infections [5].

And for those who struggle with digesting dairy milk, even if they aren't lactose intolerant, coconut milk can be an ideal replacement for your breakfast cereal and even coffee creamer.

Related articleIs Dairy Good for You?

FAQs

Can You Drink Coconut Milk Every Day?

Yes, you can drink coconut milk every day. In fact, it's a lot healthier than dairy milk, and the more you use it in your daily meal planning, the better the benefits for your weight loss and overall health will be.

Is Coconut Milk Full Of Sugar?

No, coconut milk isn't full of sugar. The total sugar content per 100 ml of coconut milk is 3.3%, which is significantly less than regular milk. This is a great reason why you should switch to this type of milk to reduce your calorie intake and lose weight.

Start Adding Coconut Milk To Your Daily Routine

Coconut milk is such an easy and tasty way to make a significant change in your diet. It's a lot healthier than dairy milk, and coconut milk may boost your antioxidant activity too.

For me, it's the best non-dairy milk, and I've added it to most of my daily meals.

And if you want an extra boost in your weight loss efforts, then I recommend you also add one of the next fat burners:

These can naturally boost your metabolic rate to burn off some extra calories and get you to your ideal weight a bit faster.


References:

  1. https://link.springer.com/article/10.1007/s11746-014-2562-7
  2. https://www.sciencedirect.com/science/article/pii/S175646462100373X
  3. https://pubmed.ncbi.nlm.nih.gov/8696422/
  4. https://www.bbcgoodfood.com/recipes/speedy-sweet-potato-soup-coconut
  5. https://www.bbcgoodfood.com/howto/guide/ingredient-focus-coconut-milk

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