We know coconut tastes good, but will this tropical drupe, or fleshy fruit, also help you lose weight and improve your health? Jackie Shank, undergraduate program director in the Department of Nutrition and Dietetics Flagship Program at the University of North Florida, sheds the light on coconut. 


Myth: Coconuts are the largest nuts found in nature.

Truth: If they were nuts, they wouldn’t be the largest. Coconuts are actually the fruit of Cocos nucifera, a tropical palm tree. Specifically, they’re a type of fruit called a drupe, which puts a coconut in the same category as a peach, mango and apricot. In 2006, the Food and Drug Administration added coconut to its list of tree nuts to be avoided by those with food allergies, causing a bit of confusion since botanically coconuts aren’t nuts. Allergic reactions to coconut are uncommon.


Myth: Coconut milk is a good substitute for people who can’t tolerate cow’s milk.

Truth: Coconut milk is very different from cow’s milk. It’s made by pouring boiling water over shredded coconut and straining the white, creamy liquid. It’s typically purchased canned and has a long shelf life because of the high amount of saturated fat that’s slow to turn rancid. Coconut milk is most often consumed as an ingredient in recipes, such as breakfast smoothies, velvety sauces, soups and curries, lending a unique flavor and texture.

Nutritionally, coconut milk has much more saturated fat and calories than whole milk (36 grams saturated fat, 372 calories per cup of coconut milk; 5 grams saturated fat, 150 calories per cup of whole milk) and lacks the protein, calcium and vitamin D that cow’s milk provides. You can purchase light coconut milk to cut the calories and fat in half. If you’re looking for an alternative to cow’s milk, try fortified soy, almond or rice milk.


Myth: Coconut water will improve your health.

Truth: Coconut water is the slightly opaque liquid contained within a fresh coconut. There’s nothing special about coconut water other than the high price you’ll pay for 620 milligrams of potassium. Most of the other nutrients listed on the label, for instance vitamin C, aren’t there naturally but are added by the processor. To tell, look at the list of ingredients. If a nutrient is shown on the ingredient list, it’s added during processing. That’s OK, but drink coconut water for what it is — a tasty, refreshing beverage and not a ticket to vibrant health.


Myth: Coconut oil will help you lose weight.

Truth: There are myriad factors that determine whether a person loses, gains or maintains their weight. It’s true that coconut oil contains medium-length fatty acids that are processed in the body via a more direct route compared to the long-length fatty acids abundant in commonly used cooking oils.

But when it comes to weight balance, what’s most important is the total amount of fat and other energy nutrients (carbohydrates and proteins) consumed and the activity level.

Most Americans are either overweight or obese because they’re eating more calories than they need, and they’re not moving their bodies enough to make a difference.

To believe that coconut oil will help that situation is misguided. That said, if used in small amounts, coconut oil is a wonderful addition to your kitchen. Because it contains so much saturated fat, it’s usually solid at room temperature; therefore, in recipes it can often be substituted for butter or shortening with good results. Some people prefer the less processed virgin coconut oil over the refined product, but be aware that the refined version has a higher smoke point, so it can withstand more direct heat when cooking.

Whether you choose virgin or refined coconut oil, regularly consuming either may increase blood cholesterol levels in susceptible people.


Myth: Shredded coconut is too high in sugar to be used in cooking or baking.

Truth: Coconut is naturally very low in sugar, but the kind most readily available in grocery stores has been sweetened during processing, to the tune of about five teaspoons of sugar per one-half cup of coconut flakes. You can find unsweetened coconut flakes at a natural food market. Add a dash of vanilla extract to enhance the flavor.

The Goods is a monthly column about food myths and facts by faculty members in the University of North Florida’s Department of Nutrition and Dietetics, which was selected by UNF President John Delaney as a Flagship Program, designed to elevate the program. Have a question about coconuts? Contact Jackie Shank at jshank@unf.edu.