Which Coconut Product Should You Include More in Your Diet? Coconut Water or Coconut Milk?

The coconut tree is a prime member of the palm tree family bears an immense, rigid fruit which is considerably conspicuous. Coconuts are in close proximity with the traditions and cultures of various places across the globe, apart from their intrinsic commercial, industrial, and domestic applications. A coconut plays an instrumental role in certain societies in terms of portrayal of cultural and religious events during certain festivals. It is increasingly prevalent in Western Pacific Austronesian traditions where coconuts are featured in songs, oral traditions, and mythologies. In addition, the religious significance of coconuts is also highly prevalent in South Asian cultures, where coconuts are used in Hindu rituals in weddings, festivals, and ceremonies.

Coconut trees are as tall as 100 feet (30 metres), and hence can yield up to 30 fruits per year at minimum, and 75 fruits per year at maximum. They are not tolerant of cold weather, and require ample of sunlight and copious precipitations for an optimum growth. Therefore, coconuts are abundantly produced in countries like Indonesia, Philippines, India, Brazil and Sri Lanka. In fact, nearly 75% of the global supply of coconuts are produced by Indonesia, Philippines, and India. As of 2019, Indonesia was the largest coconut-producing country in the world, producing approximately about 17.1 million tons of coconuts. Philippines was the second in the list with a production of 14.7 million tons of coconuts, while India was the third largest coconut producer in the world with the production of 14.68 million tons of coconut in 2019.

Key Uses and Differences Between Coconut Milk and Coconut Water

Coconut palm is an unexceptional tree found in the tropical region that yields various beverages and food products such as coconut milk, cream, oil, and water. One of the most extensively used by products of coconut fruit are coconut milk and coconut water. The coconut fruit contains about 10% of water, 38% of shell, and 52% of coconut flesh. Coconut milk and coconut water are derived from the edible part of the fruit, but both of them are completely different by products.

Coconut Water

Coconut water is clear, translucent, sweet liquid present inside the coconut shell. Rich coconut water is essentially found in young coconuts; because as the coconut matures, the water inside it gradually turns into the flesh. It has a caloric value of 17cal for 100 gm of liquid. The water of the young coconut is considered as one of the most nutritious beverages by the nature for people, and hence it is highly prevalent and popular in South Asian countries, the tropics, Caribbean, and sub-continental areas, so as to help people in these regions to fight the pernicious heat. Hence, it is widely used as a sports and refreshment drink to help kill the heat and rejuvenate after a strenuous workout, training or sport. Coconut water can be converted to vinegar when fermented, which makes it ideal for application in numerous cuisines in tropical cultures.

Coconut Milk

Unlike coconut water, coconut milk is white coloured liquid that is made by processing the flesh of a mature coconut. It is usually prepared by grating the flesh of the mature coconut, and stewing it in hot water. The solid remnants are then removed by straining the mixture. It is considerably stronger than the coconut water, and hence has a caloric value of 47cal for a 100gm of liquid. Coconut milk is extensively used in cooking purposes for preparing traditional dishes or coconut-related soups. Coconut milk is also widely used as an alternative to conventional milk in case of a vegan diet for making refreshing coffee or tea-like beverages.

Which One is Better for You?

Coconut milk and water are often bewildered; they both are extremely significant and popular by products of coconuts. Both of them provide great deal of benefits to people. However, complexities may arise among the health-conscious individuals due to the utter distinction when it comes to their nutritional values because coconut water is present in the fruit, and on the other hand, coconut milk is derived through processing the flesh of the coconut. Apart from that, people facing FODMAP intolerance should avoid or restrict the consumption of coconut milk depending on their respective sensitivities, while people having kidney-related problems and diseases might need to exclude coconut water from their diet.

About the Author(s)

 

Shreeras Shetty

Shreeras Shetty is currently working in the content writing industry and has a Bachelor’s degree in management studies specializing in marketing. He is passionate about writing and is gaining a significant experience in the Market Research Industry. Outside the office, Shreeras is actively engaged in recreational activities like playing football, trekking, traveling, and athletics.