Coconut Cream: What to Know About This Dairy-Free Alternative
Medically reviewed by Jonathan Purtell, RDNMedically reviewed by Jonathan Purtell, RDNCoconut cream is a thick, flavorful cream that comes from coconuts. It often serves as a dairy-free alternative in keto and vegan recipes. The rich-tasting cream adds texture to snacks and desserts. You can also use it in smoothies, soups, dips, or sauces.Though coconut cream is low in carbs, it is also high in calories and saturated fat, so eating it in moderation is best.This article will discuss coconut cream, how it's different from coconut milk, its health benefits, and who should avoid it.
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What Is Coconut Cream?Coconut cream is a plant-based food made from coconut milk. It has a rich coconut flavor. You can buy coconut cream at the store or make it yourself. To prepare it, refrigerate coconut milk for a few hours and wait for the cream to rise to the top. Then, simply scrape the thick cream layer off.Coconut-based products, like coconut cream, serve as ingredients in many dishes in the Pacific and Asian regions. More than 90% of the world’s total coconuts are cultivated in Indonesia, the Philippines, India, Sri Lanka, and Thailand.NutritionA half-cup (100 grams) of coconut cream contains the following:Calories: 222Protein: 2.22 grams (g)Fat: 22.22 gCarbohydrate: 3.33 gSugars: 2.22 gFatty acids (saturated): 21.11 gSodium: 17 milligrams (mg)Potassium: 278 mg
Potassium in Coconut CreamCoconut cream contains potassium, a nutrient important for balancing fluid levels in your body, keeping blood pressure levels in check, and helping your heart pump blood throughout your body.
Coconut Cream vs. Coconut MilkCoconut milk and coconut cream are similar but not the same.Coconut milk is made from grated coconut meat. It is extracted from the meat after pressing or squeezing it, with or without adding water.Coconut cream is made by skimming off the top layer of chilled coconut milk. It’s richer and thicker than the actual milk that’s left behind.Coconut milk typically contains less fat and fewer calories than coconut cream.
Coconut Cream vs. Cream of Coconut and Coconut WaterCoconut cream is different than cream of coconut, which is a syrup made of coconut milk and sugar. Coconut water is made from the clear fluid inside coconuts. It's much thinner in consistency than coconut cream and contains fewer calories.
Coconut Cream UsesCoconut cream can serve as an ingredient in a variety of recipes.Improves Taste and Texture of DishesCoconut cream can enhance many dishes' taste, consistency, and texture. It's often added to thicken and boost the flavor of soups, sauces, casseroles, and curry recipes. The cream can also be used in desserts, like pies, puddings, cakes, cookies, tarts, frostings, or smoothies. Additionally, coconut cream is common in cocktail drinks, such as piña coladas or coquito.Vegan Dairy SubstituteBecause coconut cream is plant-based, many people who follow a vegan diet use it as a dairy substitute. Coconut cream is a possible alternative to milk, yogurt, butter, or cream. You can use coconut cream to make vegan-free sauces, soups, curries, cakes, whipped cream, and more.Keto-FriendlyCoconut cream is low in carbs and fat, making it a good option for people following a ketogenic diet. A half-cup of the cream contains only about 3 g of carbs. Coconut cream is an especially popular ingredient in keto-friendly desserts because it adds flavor without sugar.
Buying Coconut CreamNot all coconut cream products are the same. Some contain added sugars and are highly processed. Look for unprocessed creams with few additives and unsweetened.
Potential Downsides and Who Should Avoid Coconut CreamThere are some caveats regarding coconut cream. Not everyone should eat it, and you may want to be careful about how much you consume.High in Saturated FatCoconut cream is high in saturated fat, which can harm your health. Studies show too much saturated fat can cause cholesterol to build up in your arteries. This can raise your cholesterol levels, which increases your risk for heart disease and stroke.However, some research suggests that the type of saturated fats in coconuts, called medium-chain fatty acids, are absorbed differently in the body. These medium-chain fatty acids may offer health benefits, such as improved cognitive function. They also appear to have a more positive effect on cholesterol levels.Calorie ContentCoconut cream contains a lot of calories per serving. One half-cup has 222 calories. If you consume too much coconut cream without adjusting your diet in other ways, you may gain weight. You might want to limit the amount of coconut cream in your diet if you’re trying to lose weight. Nut AllergiesThough rare, some people are allergic to coconuts. If you have a coconut allergy, you should avoid coconut cream. Additionally, you may want to be cautious if you are allergic to other nuts. That’s because some facilities that make coconut milk also manufacture tree nuts.SummaryCoconut cream is a rich cream that can be added to various recipes. It’s both keto- and vegan-friendly. It also adds taste and texture to many dishes, such as soups, sauces, and casseroles. But you should be careful not to consume too much coconut cream because it’s high in calories and saturated fat. The bottom line: Moderation is key if you want to enjoy this tasty food. Read the original article on Verywell Health.
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