Take note because coconut will be fruit of the year.
With the arrival of the New Year we discover what will be trend in fashion, makeup, sport … and also in food! And the person in charge of unveiling what will take this 2017 in the shopping basket has been the North American supermarket chain Whole Foods, according to which, this will be the year of the coconut.
But if you’re already rubbing your hands because you think the food of the year will help you lose weight, you’d better read the fine print.
Can help control cravings
Coconut contains properties that will help you to feel satisfied for longer. “Coconut grease contains medium chain triglycerides (TGCMs) that help fill you up,” says dietician Lisa Cohn of the “miVIP” clinic in California, USA. In addition, this fruit provides sugar for fast energy while Fat is digested slowly. This winning combination brings energy and helps control hunger and cravings.
Cohn recommends adding fresh coconut to juices and shakes as well as coconut flakes to your cereals, salads or even some of your cooked dishes.
It is low in carbohydrates
If you are trying to control your carbohydrate intake to lose weight (remember that they are important and your body needs them!), you should know that coconut contains low levels of this macronutrient. For example, one tablespoon of unsweetened coconut flakes contains 3.5 grams of carbohydrates, according to the US Department of Agriculture. And since coconut sugar is tasty, easily absorbed and unprocessed, it combines well with your natural shakes and with cooked foods that fit your low carb plan.
Serving size is very important
But, despite everything you’ve read so far, you have to control coconut consumption, as advised by nutritionist Toby Amidor. The reason is that, despite its benefits (satiating and low in carbohydrates), coconut is still a high calorie food with a lot of saturated fats, as the expert says. Therefore, if you are going to incorporate coconut into your diet and want to lose weight, the nutritionist recommends that the daily intake represents 10% of the diet. So if your daily diet contains about 1,600 calories, this tropical fruit cannot represent more than 160 calories per day.
Apart from these guidelines, Amidor recommends keeping the consumption of coconut oil at a tablespoon per day (120 calories) and that rations of coconut chips without sugar or flakes are limited to two tablespoons a day (about 110 calories) . As for coconut milk, you have to know that around 35% of their compositions are fats, of which, the vast majority are saturated. Therefore, it is recommended to limit your consumption without sugar (reduced with water) to one cup (about 110 calories). But if you like pure coconut milk, limit the amount to what would be a handful (90 calories) in order to keep consumption of calories and saturated fats under control.
Science has not confirmed that it helps to lose weight
“Coconut fat is different from traditional fats,” says nutritionist Susan Bowerman. “It is a source of medium chain triglycerides (TGCM) that is structurally different from most of the fats we eat.” That means they metabolize differently than the long chain fats that we can find in olive oil or meat, as the expert clarifies. Unlike fat in these foods, coconut is not stored as fat tissue, and is used for energy, says Bowerman. In theory, this could help to lose weight, “but there are no scientific studies that show that coconut consumption leads to weight loss,” he says.
By consuming it in small amounts, coconut can be positively integrated into our diet and even into our weight loss plan (remember the 10% rule and control portion sizes). However, making coconut an essential ingredient in an unhealthy diet will not have very good effects on your waistline.