Coconut pulp: uses and benefits

Coconuts are the large seeds of coconut palms (Cocos nucifera), which grow in tropical climates. Their brown, fibrous husks conceal the meat inside.

As the oil and milk from this fruit have become increasingly popular, many people may wonder how to use coconut meat and whether it offers health benefits.

Coconut meat is the white flesh inside a coconut. Coconut meat is high in fat and calories while moderate in carbs and protein.

The nutrition facts for 1 cup (80 grams) of fresh, shredded coconut meat are:

- calories: 283

- protein: 3 grams

- carbs: 10 grams

- fat: 27 grams

- sugar: 5 grams

- fiber: 7 grams

- manganese: 60% of the Daily Value (DV)

- selenium: 15% of the DV

- copper: 44% of the DV

- phosphorus: 13% of the DV

- potassium: 6% of the DV

- iron: 11% of the DV

- zinc: 10% of the DV

Coconut meat is rich in several important minerals, especially manganese and copper. While manganese supports enzyme function and fat metabolism, copper assists bone formation and heart health.

Fat

Coconut is a unique fruit because of its high fat content. Around 89% of the fat in its meat is saturated.

Most of these fats are medium-chain triglycerides, which are absorbed intact in your small intestine and used by your body to produce energy.

Fiber

Just 1 cup (80 grams) of shredded coconut provides 7 grams of fiber, which is over 20% of the DV.

Most of this fiber is insoluble, meaning that it doesn’t get digested. Instead, it works to move food through your digestive system and aids bowel health.

Health benefits of coconut meat

Coconut meat may benefit your health in a number of ways.

Much of the research on the benefits of this tropical fruit is focused on its fat content.

Heart health

Coconut meat contains coconut oil, which may boost HDL (good) cholesterol and reduce LDL (bad) cholesterol. Improvements in these markers may reduce your risk of heart disease.

Weight loss

Coconut meat may aid weight loss. Studies suggest that the MCTs in this fruit may promote feelings of fullness, calorie burning, and fat burning, all of which may support weight loss.

Additionally, the high fiber content of coconut meat can boost fullness, which may help prevent overeating.

Digestive system

Coconuts are high in fiber, which helps bulk up your stool and supports bowel regularity, keeping your digestive system healthy.

Since these fruits are likewise high in fat, they can help  body absorb fat-soluble nutrients, including vitamins A, D, E, and K.

Additionally, the MCTs in coconut meat have been shown to strengthen your gut bacteria, which may protect against inflammation and conditions like metabolic syndrome.

Coconut oil may reduce the growth of harmful yeasts, such as Candida albicans, which can cause serious infections.

Other benefits

May stabilize blood sugar. This fruit may lower your fasting blood sugar and alter your gut bacteria to aid blood sugar control.

May improve immunity. Manganese and antioxidants in coconut may help boost your immune system and reduce inflammation. This fruit’s MCTs may also have antiviral, antifungal, and tumor-suppressing properties.