Is Coconut Cream Healthy? Real Talk About Fat, Sugar, and Nutrition

Photo Credit: Canva Pro

Is coconut cream healthy? It's high in fat and calories, which makes people wonder why so many people use it in dairy-free recipes. Coconut cream is thick and creamy, and it tastes strongly of coconut. It's made with grated coconut meat or chilled coconut milk.

Some people like it for vegan cooking, but others are wary of the saturated fat. To help you make the best choice, this article breaks down what's most important.

Upgrade Your Recipes – Pure & Simple Coconut Cream!

Is Coconut Cream Healthier Than Dairy Cream?

Photo Credit: Canva Pro

Nutritional Comparison: Coconut Cream vs. Dairy Cream

Is coconut cream healthy? It can be, in small amounts. Coconut cream, which doesn't contain dairy, is used in many recipes because it tastes and feels like real coconut. In terms of nutrition, it has about the same number of calories as dairy cream, but different types of fat and micronutrients.

While high in saturated fat, it contains medium chain fats and some minerals like iron and magnesium.

• Calories Per Half Cup: Coconut cream has between 200 and 222 kcal, and heavy dairy cream has about the same amount.

• Saturated Fat: Coconut cream contains up to 21g of saturated fat from medium chain triglycerides.

• Protein And Carbs: Protein and carbohydrate levels are low in both coconut cream and dairy cream.

• Nutrients: Milk cream has calcium and vitamin D, while coconut cream has potassium, magnesium, and iron.

• Fat Type: Medium chain fatty acids are found in coconut cream, while long chain fatty acids are found in dairy cream.

Health Pros and Cons of Coconut-Based Fats

Lauric acid, a type of medium-chain saturated fat found in coconut cream, may change how your body uses energy and how hungry you feel, but its overall health effects are still being discussed. 

However, it also has a lot of saturated fat, which can impact cardiovascular health if consumed in excess.

• Metabolism Support: Medium chain triglycerides may help the body burn fat more quickly.

• Fullness Factor: Coconut products may make you feel fuller and less likely to overeat.

• Cholesterol Concerns: If you eat too much saturated fat, it may raise your LDL cholesterol.

• Daily Limits: Half a cup of coconut cream may contain over 20g of saturated fat, surpassing the American Heart Association’s daily recommendation of 13g.

• Dietary Tip: To keep things in balance, mix low-calorie milks like oat milk or almond milk with coconut cream.

Is Coconut Cream Highly Processed?

Photo Credit: Canva Pro

How Coconut Cream Is Made

How natural or processed the final product is depends on the process. You can make coconut cream at home or buy it in a can.

• Fresh Option: Homemade coconut cream offers better control over ingredients.

• Processed Option: Commercial coconut milk preparations are more convenient but vary in quality.

• Homemade Coconut Cream: Made by blending grated coconut meat with warm water, then chilling to skim off the thick layer.

• Chilled Coconut Milk: Allows separation of the creamy portion from the liquid.

• Canned Versions: Typically made from mature coconuts and may contain emulsifiers and stabilizers.

What to Look for on Ingredient Labels

There's different kinds of coconut cream. Some are processed very little, while others have additives that change the quality and taste.

• Short Ingredient List: Choose unsweetened coconut cream with only coconut and water.

• Common Additives: Watch for guar gum, polysorbates, and sulfites in some brands.

• Sweetened Coconut Cream Warning: Cream of coconut contains added sugars like condensed milk.

• Best Choice: Look for labels that say organic, simple, or pure coconut cream.

• Shopping Tip: Available in most local grocery stores and online as dairy free options.

Is Coconut Cream Inflammatory?

Photo Credit: Canva Pro

The Role of Saturated Fat and Inflammation

Over the years, saturated fat has been linked to inflammation. However, the type of fat in coconut cream may have a different effect on the body. Not all saturated fats cause the same effects.

• Inflammation Risk: Excess saturated fat may contribute to systemic inflammation.

• Fatty Acid Type: Coconut cream contains lauric acid, different from fats in animal products.

• Moderation Matters: Eating coconut cream occasionally may not pose the same risk as frequent animal fat intake.

• Research Gaps: Studies on coconut cream's impact are limited in normal free living subjects.

• Diet Balance: Combine coconut cream with antioxidant-rich foods for better results.

Lauric Acid, MCTs, and Anti-Inflammatory Claims

Lauric acid, which is the main fat in coconut cream, has been shown to kill microbes in the lab, but it's still not clear how it affects inflammation when eaten in normal amounts. But these effects depend on how much and what you eat in general.

• Lauric Acid Benefits: May support immune function and reduce bacterial activity.

• MCT Properties: Medium chain fats are easier to digest and less likely to store as fat.

• Phenolic Compounds: Coconut cream contains antioxidants with potential health benefits.

• Practical Limitations: Typical food portions provide lower doses than clinical trials.

• Complementary Use: Add coconut cream to balanced meals to support potential health benefits.

Is Coconut Cream High in Sugar?

Photo Credit: Canva Pro

Natural vs. Added Sugars in Coconut Cream

In its natural state, coconut cream doesn't have many natural sugars. However, sweetened versions can have a lot more sugar. When picking out coconut products, it's important to tell the difference between these.

• Unsweetened Coconut Cream: Typically contains 1–2g of natural sugar per 100g

• Sweetened Coconut Cream: Often contains over 10g of added sugar per 2 tablespoons

• Cream of Coconut: Usually made with condensed milk or extra syrups and used in desserts and drinks.

• Label Reading Tip: Always check the sugar content and ingredients panel before buying.

• Impact on Health: Added sugar can increase calorie content and affect blood sugar levels.

Sweetened vs. Unsweetened Coconut Products

Not every coconut product is made for the same reason. Knowing which ones are sweetened and which ones aren't will help you stick to your diet plans.

• Sweetened Coconut Cream Uses: Ideal for baking, desserts, or drinks like piña coladas.

• Unsweetened Coconut Cream Uses: Best for savory dishes, soups, or vegan recipes.

• Health Preference: Choose unsweetened if you are watching sugar intake or following low calorie alternatives.

• Storage Tip: Refrigerate after opening and use within a few hours to preserve freshness.

Coconut Cream Options at FullyHealthy

What Makes FullyHealthy a Trusted Source

FullyHealthy sells coconut cream and other coconut products with clean labels that are good for your health. The main goal is to provide organic and allergy-friendly options that are good for most balanced diets.

• Clean Label Philosophy: Products feature minimal ingredients with clear sourcing.

• Coconut for Everyone: Ideal for those avoiding dairy milk, soya milk, or looking for plant-based options.

• Allergy Consideration: Clearly labeled for tree nuts, coconut allergies, or nut allergies.

• Specialized Selection: Includes vegan, gluten-free, and keto-friendly coconut products.

• Trusted by Many: Easily found in local grocery stores and shipped nationwide.

Best Coconut Cream Products You Can Try

FullyHealthy offers a variety of coconut-based foods that are great for snacking, cooking, and baking. These options are good for a range of uses and tastes.

• Native Forest Coconut Cream Simple: Unsweetened coconut cream, great for soups and curries.

• Let’s Do Organic Creamed Coconut: Ideal for desserts and dairy free whipped cream.

• Wild Zora Pumpkin Soup with Coconut Cream: A savory ready-to-eat option with creamy texture.

• Flavor Focused: All retain rich coconut-like flavor without artificial ingredients.

• Versatile Choices: From light coconut milk to full fat coconut milk for every cooking need.

Final Thoughts

Coconut cream is a high calorie food with a distinct taste, thick cream texture, and numerous health benefits when used in moderation. It has antioxidant and nutritional properties, and medium chain fatty acids make offer nutritional value in more ways than one.

It might not have fewer calories than heavy cream, it’s a traditional dietary supplement in many cultures. For a tasty twist, you can put it in chocolate mousse or both coconut milk and coconut flakes. Always make choices that offer health benefits and work for your lifestyle.

FAQs

Does coconut cream raise cholesterol?

Coconut cream contains medium chain fatty acids and coconut oil, which may affect cholesterol differently than heavy cream, according to food science research.

Is coconut cream better for you than milk?

Coconut cream has nutritional properties and higher calorie content coconut cream than milk and coconut combined, but it also offers nutritional benefits not found in green coconut or dairy.

Can coconut make your blood sugar high?

Sweetened coconut products with maple syrup or chocolate mousse may spike blood sugar more than unsweetened coconut cream or coconut water.

Does coconut cream have more flavor than coconut milk?

Coconut cream has a more intense coconut flavor and thick cream consistency compared to both coconut milk or light coconut milk options.

Can coconut cream help you lose weight?

While coconut cream is calorie-dense, substituting it for dairy cream may align with certain dietary goals, though evidence on its role in weight loss is limited.