Everyone loves yoghurt, regardless of age, culture, background, etc. Nowadays, there are several varieties of yoghurt, and one such famous variety is coconut yoghurt. Yes, you heard it right. Coconut yoghurt is the new favourite for all yoghurt and nut lovers. This coconut yoghurt is the new healthy snack because it has the benefits of coconut and yoghurt together in one food product.
Coconut yoghurt is gaining popularity daily due to its great taste and flavour. In addition, it is lactose-free, contains natural sugars, and one can eat it while following a vegan, paleo or plant-based diet. The item also has several health benefits and nutritional benefits.
Nutritional Value of Coconut Yoghurt
The nutritional value of 100 grams of coconut yoghurt is as follows:-
- Energy: 172 kcal
- Fats: 15.9 g
- Carbohydrate: 6.1 g
- Protein: 1.5 g
- Saturated fat: 14.7 g
- Sugar: 1.4 g
- Sodium: 5 mg
[Note: The nutritional value is different for different brands selling coconut yoghurt in the market. The above-given nutritional information is of Coyo natural coconut yoghurt.]
Health Benefits of Coconut Yoghurt
Fats have a wide variety of classifications under them. There are good and bad fats. Medium-chain triglycerides (MCTs) are better than long-chain triglycerides (LCTs). Also, this is because they are smaller in length and get used as energy in the body. Coconut is rich in saturated fats.
The HealthifyMe Note
Saturated fats from animal sources are harmful to heart health. However, as a plant source, MCTs from coconut are heart-healthy and reduce blood cholesterol levels.
Aids in Weight Loss
Have you ever considered that you may not be getting enough fat in your diet? Fat is an excellent nutrient for long-term weight loss since it keeps you satisfied for longer. Coconut is rich in a healthy saturated fat called medium-chain triglyceride.
In a study, people who consumed medium-chain triglycerides (MCTs) gained satiety earlier than those who consumed long-chain triglycerides (LCTs). It shows that MCTs promote satiety and reduce food consumption in people who consume them. In addition, MCTs have a high oxidation rate, leading to increased energy expenditure and reduced body weight growth. Also, this is how it helps in weight loss.
Fat is an essential macronutrient that must be present in your diet plan in small amounts. The source of fat should be healthy. Fat plays a critical role in protecting the vital organs in your body. Hence while aiming for weight loss, one should reduce the quantity of fat consumed but include good quality plant-based fats in the diet.
Boosts the Immune System
Ayurvedic medicine identified coconut oil as a healing oil nearly 4000 years ago. Ancient texts linked the same health benefits to mother’s milk. Modern study has discovered the lipid content of these two natural health items to be a common link. Coconut oil’s medium-chain fatty acids and monoglycerides, which serve as natural antibiotics and help modulate immunity, have fantastic healing properties.
Rich in Probiotics
Coconut yoghurt is a probiotic-rich product that can help boost your gut microbiota’s health. Your microbiome is significant because it impacts various areas of your health. For example, it is from your personality to more directly connect digestive system diseases like irritable bowel syndrome.
Research proves the healthy probiotic content of plant-based yoghurts. Your immune system and central nervous system are both affected by your gut flora. The vagus nerve, which connects your gastrointestinal system to your brain, is a cranial nerve. The vagus nerve can detect the types of microbes in your digestive system’s microbiome, impacting your health.
It’s a probiotic-rich product full of healthy bacteria that can help your digestive system. Lactobacillus microorganisms, such as Lactobacillus acidophilus, Lactobacillus Casei and Lactobacillus Rhamnosus, are present in coconut yoghurt. Other beneficial bacteria such as Bifidobacterium bifidum and Streptococcus thermophilus are also present in the item.
Enhances Cognitive Performance
MCTs in coconut enhance cognitive performance. Also, this is because the brain utilises only two things for its functioning: glucose, predominantly and ketone bodies. Therefore, consumption of MCTs enhances the production of ketones in the body resulting in better cognitive functioning, as proven by a study.
People who are allergic to milk and milk products consume them and feel unpleasant symptoms. For such people, a coconut yoghurt is a healthy option. In addition, making coconut yoghurt a part of their diet allows them to enjoy fruit yoghurt and parfaits easily.
Coconut yoghurt, like coconuts, is an excellent source of antioxidants. As a result, it aids in improving health by combating free radicals in the body. Also, this is how it helps in fighting against various diseases.
Making Coconut Yoghurt: Simple Recipe
Preparation time: 10 minutes
- Coconut milk: 1 litre
- Probiotic starter culture: ½ tsp
- Allow the coconut milk to cool after heating it in a vessel
- Fill a jar or a bowl halfway with coconut milk
- Stir in the probiotic or starter thoroughly
- Place a lid on top of it
- Allow at least 8 hours for the milk to ferment
- Your coconut yoghurt is now ready to serve
When making coconut yoghurt, some individuals use a thickener like corn starch or agar-agar. Also, this is optional and gives your yoghurt a little more creaminess.
Ways to Include Coconut Yoghurt in Your Diet
Coconut yoghurt has a rich, creamy texture that makes it ideal for various dishes. Here are a few delicious and straightforward coconut yoghurt recipes:
Smoothie with Coconut and Bananas
Preparation time – 5 minutes
- Coconut Yoghurt: 100 g (1.5 cups)
- Coconut Milk: 50 ml (0.5 cup)
- Bananas: 2
- In a blender jar, combine the coconut yoghurt, coconut milk and bananas.
- Blend it well until smooth and pour into a glass.
- This nourishing coconut banana smoothie is delicious and ready for consumption.
Coconut Yoghurt Parfait
Parfait is a layered dessert which can be consumed without added sugar as coconut yoghurt and berries added are naturally sweet.
Preparation time: 5 minutes
- Coconut yoghurt: 1 cup
- Sunflower seeds: 1 tbsp
- Flaxseed: 1 tbsp
- Chia seeds: 1 tbsp
- Cinnamon powder: A pinch
- Mixed berries: ¼ cup
To make layers, do the following.
- Put ½ cup coconut yoghurt in a glass.
- Add ⅛ cup mixed berries, cinnamon powder, ½ tablespoon sunflower, flaxseeds, and chia seeds.
- Add the remaining ½ cup coconut yoghurt, ½ tablespoon sunflower seeds, flaxseeds, chia seeds, ⅛th cup mixed berries, and cinnamon powder.
- Your parfait is ready to serve.
Coconut Yoghurt Dip
Serves – 4
Preparation time – 10 minutes
- Coconut yoghurt: ½ cup
- Coconut oil: 1 tbsp
- Lemon juice: 2 tsp
- Garlic: 2 cloves (finely chopped)
- Mint leaves: 1 tbsp (finely chopped)
- Black pepper powder: ¼ tsp
- Salt: to taste
- In a mixing bowl, combine all ingredients and chill for 30 minutes.
- Serve with your favourite cutlet or sandwich as a dip.
Fruity Coconut Yoghurt
Serves – 2
Preparation time – 10 minutes
- Fruit pulp: ½ cup
- Coconut yoghurt: 1 cup
- Mixed seeds: 1 tsp
- Combine all the ingredients in a mixing bowl and refrigerate for 30 minutes.
- It’s time to enjoy your fruit coconut yoghurt.
Mango Coconut Yoghurt Lassi
Serves – 2
Preparation time – 10 minutes
- Coconut yoghurt: 1.5 cup
- Mango: 1 cup chopped
- Cardamom powder: ¼ tsp
- In a blender jar, combine all the ingredients, blend until smooth and refrigerate the mixture for 20-30 minutes.
- Serve chilled
Possible Adverse Effects
Coconut yoghurt is a healthy option for most people, especially if they eat a heart-healthy diet. However, dramatically increasing your coconut diet without carefully monitoring the impact on your blood cholesterol levels could be dangerous. Therefore, you must consult a qualified nutritionist before shifting from regular milk and milk products to plant-based ones.
Coconut allergies are infrequent. A person with a nut allergy may, however, also be allergic to coconut. In addition, if you are intolerant to fructose, you may not be able to digest coconut and its products.
Symptoms of a coconut allergy can range from moderate to severe, including hives, rash, and eczema. The most common cause is contact dermatitis. If you think you might have a coconut allergy, see an allergist. If your symptoms are severe, seek medical attention immediately.
Coconut yoghurt is your go-to snack. You can make it sweet with fruits or savoury with little spices. It’s vegan, gluten-free, lactose-free and kosher certified. The dosage of coconut yoghurt should be moderate.
Do not overdo consuming coconut yoghurt. You may reach out to a certified nutritionist to get proper amounts added to your diet. A controlled inclusion of coconut yoghurt in your diet can serve you several health benefits.
Frequently Asked Questions (FAQs)
Q. Is coconut yoghurt healthy?
A. Yes, it is healthy. It improves gut health as it has probiotics. It aids in weight loss due to medium-chain triglycerides. In addition, Iit also boosts your immunity and helps in maintaining good cognitive function.
Q. Is coconut yoghurt better than normal yoghurt?
A. Yes, it is better as it has the benefits of both yoghurt and coconut combined. It has the goodness of probiotics from the yoghurt and healthy fats like medium-chain triglycerides from the coconut. It also boosts your immunity and helps in maintaining good cognitive function.
Q. Which is healthier, coconut yoghurt or Greek yoghurt?
A. Greek yoghurt has a lesser amount of carbohydrates when compared to coconut yoghurt. So if you aim to reduce carbohydrates, you can go for greek yoghurt. On the other hand, coconut yoghurt has healthy medium-chain triglycerides, which help boost immunity. So it depends on your requirement which one is a better option for you.
Q. Does coconut yoghurt make you fat?
A. No, it does not make you fat when eaten in proper amounts. However, overindulging in a particular item makes you fat. Coconut yoghurt has healthy fats and aids in weight loss. Please consult a qualified nutritionist to know the correct amount of coconut yoghurt for weight loss.
Q. Is coconut yoghurt good for weight loss?
A. Yes, it is suitable for weight loss. Coconut is rich in a healthy saturated fat called medium-chain triglyceride. People who consume medium-chain triglycerides (MCTs) gain satiety earlier than those who consume long-chain triglycerides (LCTs). MCTs promote satiety and reduce food consumption in people who consume them. In addition, MCTs have a high oxidation rate, leading to increased energy expenditure and reduced body weight growth. It is how it helps in weight loss.
Q. What is the healthiest type of yoghurt?
A. This depends on what your food and dietary preferences are. Low-fat, unsweetened yoghurt is the best choice if you are on a low-calorie diet. However, coconut yoghurt with fruits can be your best option if you want to eat yoghurt as a snack.
Q. Can you add protein to coconut yoghurt?
A. Yes, you can. Add protein powder to your coconut yoghurt with fruits and seeds to make a wholesome, healthy meal.
Q. What is the best yoghurt for weight loss?
A. This depends on what your food and dietary preferences are. Low-fat, unsweetened yoghurt is the best choice if you are on a low-calorie diet. Coconut yoghurt is also a good option for weight loss, as it is rich in a healthy saturated fat called medium-chain triglyceride.
People who consume medium-chain triglycerides (MCTs) gain satiety earlier than those who consume long-chain triglycerides (LCTs). MCTs promote satiety and reduce food consumption in people who consume them. In addition, MCTs have a high oxidation rate, leading to increased energy expenditure and reduced body weight growth. Also, this is how it helps in weight loss.
Q. Is coconut yoghurt hard to digest?
A. No. It has probiotics which are healthy gut microbes. These aid in proper digestion and absorption of nutrients.
Q. Does coconut yoghurt cause gas?
A. No, but it can cause gas if you are fructose intolerant. Fructose is natural sugar present in fruits. If you’re not fructose intolerant, then it will not cause gas. Coconut yoghurt aids in digestion due to its probiotic properties.
The post Coconut Yoghurt – The Creamiest Plant-Based Yoghurt appeared first on HealthifyMe – Blog.