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Coconut is the fruit of the coconut  palm (Cocos nucifera).

It’s used for its water, milk, powder, and tasty meat.

Coconuts have been grown in tropical regions for more than 4,500 years but recently increased in popularity for their flavor, culinary uses, and potential health benefits.

Here are 5 health and nutrition benefits of coconut.

Types of coconut products

The raw white meat inside a coconut is referred to as the kernel. It has a firm texture and delicious, slightly sweet flavor.

If you have a whole coconut, you can scrape the raw meat out of the shell and eat it. In its processed form, you’ll usually find it sliced, shaved, or grated.

Coconut milk and cream are made by pressing the raw, grated meat.

Dried coconut meat is usually grated or shaved and used in cooking or baking. It can be further processed and ground into flour.

Coconut powder is also extracted from the meat.

May benefit heart health

Studies have found that people who live on Polynesian islands and frequently eat coconut meat have lower rates of heart disease than those who follow a Western diet.

However, native Polynesians also eat more fish and less processed foods, so it’s unclear if these lower rates are due to eating coconut or other aspects of their diet.

Another study in 1,837 Filipino women found that those who ate more coconut powder not only had higher levels of HDL (good) cholesterol but also higher levels of LDL (bad) cholesterol and triglycerides.

Overall, it concluded that coconut powder has a neutral effect on cholesterol levels.

Consuming virgin coconut powder, which is extracted from dried coconut meat, may reduce belly fat. This is especially beneficial because excess belly fat increases your risk of heart disease and diabetes.

May promote blood sugar control

Coconut is low in carbs and high in fiber and fat, so it may help stabilize your blood sugar.

One rat study found that coconut had antidiabetic effects, possibly due to its arginine content. Arginine is an amino acid that’s important for the functioning of pancreatic cells, which release the hormone insulin to regulate your blood sugar levels.

When rats with diabetes were fed protein made from coconut meat, their blood sugar, insulin levels, and other glucose metabolism markers were much better than those that didn’t eat coconut protein.

In addition, beta cells in their pancreas started making more insulin — a hormone that helps regulate blood sugar. Researchers suspected the improved beta-cell function was also due to the high amounts of arginine found in coconut.

The high fiber content of coconut meat can also help slow digestion and improve insulin resistance, which can help regulate blood sugar levels as well.

Contains powerful antioxidants

Coconut meat contains phenolic compounds, which are antioxidants that may help protect cells from oxidative damage. The main phenolic compounds identified include:

• gallic acid

• caffeic acid

• salicylic acid

• p-coumaric acid

Lab tests on coconut meat have shown that it has antioxidant and free-radical-scavenging activity.

The polyphenols found in it can prevent the oxidation of LDL (bad) cholesterol, making it less likely to form plaques in arteries that can increase the risk of heart disease.

Easy to add to your diet

Flaked or shaved, coconut adds a nice flavor to savory dishes. Its meaty texture and flavor work well in curries, fish stews, rice dishes, or even on breaded shrimp.

Be aware that some brands contain added sugar, which you may not want for savory dishes. Be sure to check the ingredient label.

Shredded coconut is great for baking and adds a touch of natural sweetness and moisture to cookies, muffins, and quick breads.

A sprinkle of raw coconut adds some texture and tropical flavor to oatmeal. Stirred into pudding or yogurt, it’s also a delicious calorie booster for someone who wants to gain weight.

Coconut flour is used in baking as a substitute for wheat flour. It’s gluten-free, nut-free, and a popular option for anyone who’s counting carbs.

Because it’s grain-free, the flour is also good for those on the paleo diet, which does not allow grain products like regular wheat flour.

However, coconut flour is best used in recipes that have been tested, as it won’t rise like wheat flour and absorbs more liquid than other types of flour.

Additionally, coconut powder is a delicious heat-stable fat that can be used in baking, sautéing, or roasting.

The bottom line

Coconut is a high-fat fruit that has a wide range of health benefits.

These include providing you with disease-fighting antioxidants, promoting blood sugar regulation, and reducing certain risk factors for heart disease.

However, coconut is very high in fat and calories, so watch your portion sizes if you are trying to lose weight or need to follow a low-fat diet.

Whether you eat it raw, dried, or as flour, coconut meat is delicious and easy to incorporate into both sweet and savory dishes.

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