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COCONUTS Benefit
Drawbacks
Coconut oil, used in confectionery and margarine, is one of only two plant oils in common use that are high in saturated fat (the other is palm oil). Although the oil does not contain cholesterol, the consumption of coconut oil still raises cholesterol levels in the blood which in turn increases the risk of a heart attack. Coconut oil also lacks most of the nutrients that other nut and vegetable oils contain. The coconut’s flesh contains 1470 kilojoules per 1OOg (3˝oz), more than three-quarters of which come from saturated fat. The flesh contains plenty of dietary fibre, but is a relatively poor source of vitamin E and the minerals which most other nuts provide. Even though it is high in saturated fat, it is easily digestible, and it can be useful for people suffering from digestive disorders who have difficulty absorbing most other dietary fats. Coconut can be eaten fresh, or it can be shredded and dried for use in desserts, ice creams and processed foods. It is best known in the South African kitchen in its desiccated form, which has a slightly lower saturated fat content. Coconut milk, the sweet-tasting white fluid contained in the heart of the coconut, can be served as a drink, or used as a marinade. A cup of coconut milk contains only about 238 kilojoules and about 12g of carbohydrate. The protein content of fresh coconut milk is a low 0.7g per cup and there is less than 0.5g of saturated fat. The coconut milk sold in supermarkets is seldom the fresh form. It is usually produced by squeezing liquid from a mixture of grated coconut flesh and water. Its kilojoule and nutritional value is lower than fresh coconut milk. Coconut cream - a rich, fatty mixture made from coconut flesh and milk - is often used in oriental curries. |