Coconut: The pros and cons of the most famous "Survivor" fruit.

Survivor has now become a fad and the consumption of coconut-based products is increasing. The fruit, or the coconut fruit as many call it, became fashionable because of its positive effects on health. The market is filled with coconut products all beneficial for our health. But let's see what are really the positives and negatives of the most Survivor wrist that became a fashion.

The coconut is the fruit of the coconut plant which is a member of the Palm family. Many characterize the coconut as a fruit and others as a fruit. Actually for agronomists the coconut belongs to the fibrous monocotyledonous fruit with a woody endocarp. (e.g. olive, apricot). A coconut has 3 layers the exocarp (green or purple outer layer), the mesocarp (fleshy middle layer) and the endocarp (hard woody layer). Most of the time, the coconuts we buy in supermarkets are only the inner carpal (the outer carpal and mesocarp have been removed).

Now on the market you can find a huge variety of coconut-based edible products, organic and non-organic, such as: Coconut butters - coconut spreads, drinks (water, milk) and coconut creams, coconut oil, coconut flour, coconut sugar, coconut flakes and coconut chips. And let's not forget, of course, all the coconut products used in cosmetology with beneficial effects, such as oils, face and body creams, and perfumes.

Coconuts are highly nutritious and rich in fiber, vitamins C, E, B1, B3, B5 and B6 and minerals such as iron, selenium, sodium, calcium, magnesium and phosphorus. But they also contain a large percentage of saturated fats, especially coconut oil.

The coconut water

(the liquid inside the coconut) has a sweet taste, is rich in potassium, sodium, calcium and magnesium. Not to be confused with high-fat coconut milk or oil, coconut water is a clear liquid in the center of the fruit, drawn from small, green coconuts. Coconut water has less sugar than many sports drinks and much less sugar than sodas and some fruit juices. But be careful because it has more calories than water, which does not. Research shows that the clear liquid has the same electrolyte balance found in isotonic drinks, proving to be useful for rehydration or after long bouts of intense exercise. Plain coconut water could be a better choice for adults and children looking for a drink that is less sweet. But don't overdo it!

Coconut milk,

especially the one with the lowest fat content, can be used in moderation (1-2 times a week). Unlike cow's milk, coconut milk is lactose-free, so it can be used as a milk substitute by people with lactose intolerance. It is a popular choice for vegans and makes an excellent base for smoothies, milkshakes. Unlike coconut water, milk does not naturally occur in liquid form. The solid flesh is mixed with water to make coconut milk, which is about 50% water. Coconut milk is a high-calorie food. About 93% of calories come from fat, including saturated fats known as medium-chain triglycerides (MCTs). Milk is also a good source of several vitamins and minerals.

The coconut milk cream

and coconut milk are made in a surprisingly similar way. The coconut flesh (the white part) is grated and soaked in hot water. The coconut cream rises to the top and can be removed. The remaining liquid is squeezed through a tablecloth to extract a white liquid which is coconut milk. By repeating this process, the coconut milk becomes thinner. Coconut cream is richer and thicker than traditional coconut milk and is used for desserts and rich sauces and naturally has more calories and fat.

Coconut sugar

it can and does replace sugar because it has a lower glycemic index than sugar, as the Department of Agriculture of the Philippines claims, but without sufficient scientific data. Also, the same Ministry claims that they are rich in nutrients such as iron, zinc, calcium and potassium, along with a few short-chain fatty acids, polyphenols and antioxidants that may also provide some health benefits. However, you would have to eat a very large amount to meet your need for the above nutrients. And don't forget coconut sugar has exactly the same calories as regular sugar, so watch the amount you consume.

The coconut flour

it is made from the white flesh of the coconut. Some claim it's high in fiber, protein, and healthy fats, and it's free of wheat and other grains. It is also low in sugar and calories and has a low glycemic index rating. Unfortunately, there is not enough scientific data to prove this claim.

The coconut oil,

it is said to slow aging, help the heart and thyroid, protect against diseases such as Alzheimer's disease, arthritis and diabetes, and even aid in weight loss. Despite this, many organizations such as the American Heart Association and the USDA continue to warn consumers against all tropical oils, including coconut oil. Also, the British Heart Foundation recommends avoiding the use of coconut oil for cooking.

About 84% of the calories from coconut oil come from saturated fat. For comparison, 14% of olive oil calories come from saturated fat and 63% respectively from butter. The American Heart Association recommends limiting saturated fat to no more than 13 grams per day. This is the amount found in about one tablespoon of coconut oil.

Supporters of the coconut oil product rely on some studies that suggest that coconut fats, although saturated, do not have a negative effect on cholesterol, on the contrary, they improve  good cholesterol (HDL) thereby reducing the risk of heart disease and atherosclerosis. Finally, it has been found that an important fatty acid found in coconut is lauric acid, which has anti-inflammatory and antimicrobial properties.

Nevertheless, further research must be done to be sure of its beneficial actions. Many health scientists argue that at best coconut oil could have a neutral impact on heart health rather than a positive one.

And don't forget that a balanced diet, which is based on a variety of foods, and not the consumption of a single food, is what promotes the overall health of the body.

Dagoglou Phaedra

Dietitian Nutritionist, Msc

In Food Science and Technology