The Plant-Based Milk That Could Raise Your Cholesterol – Health Digest

Rich, creamy coconut milk – which is made by finely grating coconut flesh and either boiling or simmering it in water and then straining it through cheesecloth – has a multitude of nutritional benefits. Although at 552 calories per cup, it is a high-calorie food, it is also rich in several nutrients, including 22% of the Reference Daily Intake (RDI) for both iron and magnesium, 32% of the RDI for copper, 21% of the RDI for selenium, and a whopping 110% of the RDI for manganese.

It also contains fat in the form of medium-chain triglycerides. These fats can be helpful in controlling body weight and might potentially increase insulin sensitivity (per Medical News Today).

Courtney Pelitera, MS, RD, CNSC, a registered dietitian specializing in sports nutrition & wellness nutrition at Top Nutrition Coaching, told Health Digest that coconut milk also has some antioxidant properties due to both phenols and lauric acid. “These have been studied and found to have benefits on immunity and aid in fighting infections,” she noted.

One downside of coconut milk, however, is that it could increase your cholesterol.

Pelitera explained that coconut milk can be high in saturated fat, which can raise your low-density lipoprotein (LDL) cholesterol levels. This type of cholesterol is often referred to as “bad” cholesterol due to its ability to clog arteries and increase the risk of cardiovascular disease. (Here’s what happens if you drink coconut milk every day.)

She added, however, that it’s important to note that coconut milk that comes in a can is generally different from coconut milk that you find in a half-gallon container with the other non-dairy milks.

“Canned coconut milk is often used for cooking, and as soon as someone opens the can, the saturated fat content is right up at the top (you usually need a spoon to remove this, to add to cooking),” said Pelitera. “Coconut milk advertised as a ‘dairy substitute’ is made from the same basic ingredients but often is about 50% or more water content mixed in, and emulsifiers are added to prevent the separation of the product.”

Per half cup of canned coconut milk, you’ll receive about 17 grams of saturated fat. On the other hand, a skimmed, unsweetened milk product only has about 2 grams of saturated fat. “That’s a big difference!” said Pelitera.

Pelitera said that among plant-based milk alternatives, soymilk has the most similar nutrient profile to dairy when it comes to protein, vitamins, and minerals. “For a ½ cup serving of unsweetened soymilk, there is 0.25 grams of saturated fat,” she said.

Depending on your goals, almond milk can also be a good alternative. “I often describe almond milk as ‘water with a little flavor,'” said Pelitera, adding that ½ cup of unsweetened almond milk has no saturated fat. The tradeoff, though, is that it also doesn’t have much protein or other nutrients. “However, if you are looking for an alternative to add some creaminess to your daily cup of coffee, this could be a good option for you,” she concluded.