Dry coconut is famously consumed by Indians for its health benefits. And for good reason. Ekta Singhwal, dietician, Ujala Cygnus Group of Hospitals, told indianexpress.com in an interaction that this dried fruit is rich in minerals, such as iron, manganese, copper, etc, and small amounts of vitamin B.
However, Singhwal does caution that it is not a cure-all. Let’s take a look at the health benefits of dry coconut, and if there are any precautions you need to take before eating it.
Nutritional profile
According to Singhwal, a 100-gram serving of dry coconut contains the following nutrients.
– Calories: Approximately 354 kcal
– Carbohydrates: 24 grams
– Dietary Fibre: 9 grams
– Sugars: 6.2 grams
– Protein: 3.3 grams
– Fat: 33.5 grams
– Vitamins: Contains small amounts of B vitamins, including B6, niacin, riboflavin, and folate.
– Minerals: Rich in minerals such as iron, manganese, copper, phosphorus, and selenium
Health benefits of dry coconut
Singhwal elaborated on the many health benefits of dry coconut.
– Heart Health: Dry coconut contains lauric acid, which may contribute to heart health by increasing good HDL cholesterol levels.
– Weight Management: Despite being calorie-dense, the fibre content in dry coconut can contribute to a feeling of fullness, potentially aiding in weight management.
– Digestive Health: The dietary fibre in dry coconut supports healthy digestion and may help prevent constipation.
– Energy Source: The medium-chain triglycerides (MCTs) in coconut can be a quick source of energy for the body.
– Mineral Support: Rich in minerals like manganese and copper, important for bone health and enzyme function.
Can diabetics consume it?
Dried coconuts are good for diabetics as long as there is no added sugar. Roughly, 28-30 grams of dried coconut is equal to a 2-inch square of fresh coconut. “While low in sugars, those with diabetes should be mindful of portion sizes to avoid potential impacts on blood sugar levels,” warned Singhwal.
Is it safe for pregnant women?
As dry coconuts are high in fibre, they can aid in preventing constipation, which can be a problem for those who are pregnant. Additionally, its potassium and mineral content aids in the growth of the baby.
Things to be careful about
Singhwal warned that there are some things one must know about before they eat these dry fruits.
– Calorie Density: Dry coconut is calorie-dense, so portion control is important, especially for those watching their calorie intake.
– Saturated Fat: While some saturated fats in coconut are MCTs, excessive consumption may contribute to raised cholesterol levels, so moderation is key.
– Allergies: Individuals with nut allergies should be cautious, as coconuts are classified as tree nuts in some cases.
Myths & facts
Singhwal debunked the following myths about the consumption of coconuts.
Myth 1: Coconut can replace medications for certain conditions.
Fact: Coconut can be part of a healthy diet, but it is not a substitute for medical treatment.
Myth 2: Coconut oil is a cure-all for various health issues.
Fact: While coconut oil has some health benefits, it is not a cure-all, and its consumption should be balanced within an overall healthy diet.
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First published on: 24-11-2023 at 17:30 IST
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