Coconut has been used for generations in various regions of the Pacific as well as in Asia. In addition to being a part of the diet for thousands of years, coconut has also been used as preventive and curative medicine in these parts of the world. The water and the meat of coconuts can be consumed fresh, and dried coconut meat, as well as coconut milk and coconut oil, are now widely available.
Oil vs. Milk
Coconut oil is the fat extracted from coconut meat. Usually solid and white at room temperature, it quickly melts and becomes transparent at temperatures above 76 degrees Fahrenheit. Coconut milk represents the liquid derived from grated fresh coconut meat, which is then mixed with some water and usually sold in cans.
Nutrition Facts
A tablespoon of coconut oil provides 117 calories, 13.6 g fat, of which 11.8 g are saturated fats, and is devoid of protein, carbohydrates and fiber. A tablespoon of canned coconut milk contains 30 calories, 3.2 g fat, 2.8 g saturated fat, 0.3 g protein, 0.4 g carbohydrates and no fiber.
Lauric Acid
Most of the health benefits attributed to coconut come from the antimicrobial properties of lauric acid. Lauric acid is a protective medium-chain fatty acid present naturally in the milk of nursing mothers. According to a 1997 issue of "Positive Health News," Dr. Mary G. Enig, a nutritionist who specializes in the relationship between fatty acids and health, says adults should include 24 g lauric acid into their diet, which corresponds to 3.5 tbsp. coconut oil or 10 fl oz. coconut milk. Both are good options, but the serving size to get your daily dose of lauric acid differs.
Usage
Coconut oil and coconut milk can both be integrated into your diet. Coconut oil can be used as your main cooking fat, instead of vegetable oils, whether it is to cook veggies, chicken, meat or eggs. You can also melt it and mix it with an equal part of peanut butter for an enhanced peanut butter. You can also use coconut oil for baking by replacing butter, oil or shortening with equal quantities of coconut oil. As for coconut milk, it can be used to prepare sauces, added to a soup or a smoothie for a delicious coconut touch.
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