What Happens to Your Body When You Drink Coconut Milk Every Day

There are many different alternative milks to choose from, coconut milk being one of them. Some coconut milks are packaged in a carton; this is different from canned coconut milk, which includes the thicker coconut cream. Coconut milk in cartons is more diluted than coconut milk in a can because it's derived from the flesh of mature coconuts and mixed with water.

While coconut milk can be a good alternative to cow's milk, there are a few differences. "Coconut milk is lower in calories, but since it has less protein and carbohydrates than cow's milk, you may end up feeling less satisfied, which could contribute to more snacking throughout the day," says Emily Holdorf, M.S., RDN, CDN, a registered dietitian nutritionist and recipe developer, who suggests pairing a glass of coconut milk with a source of protein and fiber, such as a bowl of yogurt and berries or an egg scramble with vegetables. 

So, is coconut milk good for you? And is it okay to drink daily? Let’s talk about coconut milk benefits, potential drawbacks and what to expect from this popular plant-based alternative.

Why We Love Coconut Milk

May Support Weight Management

Something that sets coconut milk apart is that it contains medium-chain triglycerides (MCTs). MCTs are a unique type of fat because they are used by the body as an immediate energy source, similar to glucose in the blood. A research review even points to studies linking MCTs to increased energy expenditure (aka burning more calories) and improved weight management.

Holdorf cautions, however, against jumping to conclusions too quickly. "There have been many studies done to see if MCTs can benefit body composition, weight and metabolism, but none have been conclusive and more extensive research is still needed."

May Support Bone Health

If your coconut milk is fortified with calcium and vitamin D, it may help support bone health. Both nutrients are necessary for strong, healthy bones. With that said, they're not the only nutrients your bones need. Others include protein, which coconut milk naturally contains very little of. Feel free to add a scoop of protein powder to your glass of coconut milk. If you want to keep it plant-based, use a vegan protein powder that contains no animal products.

May Improve Heart Health

Argavan Nilforoush, RD, points out that coconut milk is also a good source of potassium, a nutrient that helps regulate blood pressure. Be sure to round out your potassium intake by reaching for other potassium-rich foods, like salmon, avocados and bananas. 

Despite coconut milk's saturated fat content, some research has indicated that coconut milk may effectively reduce LDL cholesterol ("bad" cholesterol) and help to raise HDL cholesterol ("good" cholesterol). Aim to balance your saturated fat intake (from coconut milk or otherwise) with sources of unsaturated fats like olive oil, nuts, seeds, avocados and fish.

May Decrease Inflammation

Bailey Franklyn, RD, says coconut milk may decrease inflammation in the body because it contains lauric acid, a medium-chain fatty acid. Lauric acid is found in even larger quantities in coconut oil. According to research, lauric acid has demonstrated anti-inflammatory effects. While these findings are promising, more research is needed to fully understand the potential effects of coconut milk on inflammation. To support coconut milk's potential anti-inflammatory benefits, it's important to drink unsweetened coconut milk, since too much added sugar can be inflammatory.

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Coconut Milk Nutrition

One cup of unsweetened, fortified coconut milk contains the following:

• Calories: 76
• Carbohydrates: 7g
• Dietary Fiber: 0g
• Total Sugar: 6g 
• Added Sugar: 0g
• Protein: 1g
• Total Fat: 5g
• Saturated Fat: 5g
• Cholesterol: 0mg
• Sodium: 46mg
• Vitamin B12: 1.5 mcg (63% Daily Value)
• Calcium: 460 mg (35% DV)
• Vitamin D: 2.4 mcg (12% DV)
  

Coconut milk is relatively low in calories but higher in saturated fats than 2%, 1% or nonfat cow’s milk. The notable amounts of vitamin B12, calcium and vitamin D (often added during processing) support bone health, brain health and metabolic functions in the body. 

Is Coconut Milk Safe for Everyone?

“Coconut milk would not be safe for someone with a coconut allergy," says Holdorf. "If you have a tree nut allergy, consult your allergist before consuming coconut-based products as well.” 

And since the jury is still out regarding coconut milk's heart benefits, due to its high saturated fat content, if you have heart disease or high cholesterol, you may consider talking with a healthcare provider or dietitian before drinking coconut milk regularly.

Ways to Enjoy Coconut Milk

Coconut milk is a great way to add creaminess to dishes and drinks without using dairy. Here are a few ways to use it:

• Soups: Use coconut milk instead of cow's milk in soups that call for milk or cream, where the coconut flavor will complement the other flavors, like in any of our butternut squash soups.
• Smoothies: You can use coconut milk in place of any other type of milk in your smoothies. We love it in our Anti-Inflammatory Raspberry & Spinach Smoothie.
• Beverages: Any coffee or tea beverage would be fantastic with a splash—or more—of coconut milk. It makes our Turmeric Lattes smooth and creamy.

If you’re looking for recipes with canned coconut milk, which is denser due to the coconut cream it contains, try fan-favorite recipes like Jerk Chicken with Coconut Rice or One-Pot Coconut Milk Curry with Chickpeas.

Recipes to Try

Mango, Passion Fruit & Coconut Chia Pudding

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Spicy Coconut, Chicken & Mushroom Soup

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Berry-Coconut Smoothie

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Our Expert Take

Coconut milk is a flavorful and versatile alternative milk. When purchasing, look for unsweetened versions with no added sugar. You shouldn’t solely rely on coconut milk to support good health, but when combined with other nutrient-rich foods, it can definitely be part of a balanced eating pattern.