Curry laksa is chock-full of santan (aka coconut milk). - Courtesy of Alpha (CC BY-SA 2.0)
COCONUT milk, or santan as it's known in Malaysia, is a staple ingredient in many beloved local dishes, from rendang to laksa.
However, concerns about its health impact, particularly regarding cholesterol, have led some people to avoid it altogether.
But is coconut milk really loaded with cholesterol?
Verdict:
FALSE
Coconut milk does not contain any cholesterol at all, according to health experts and nutritionists.
This is a popular misconception, as cholesterol is only found in animal products, not plant-based foods like coconut milk.
The University of Malaya's Department of Social and Preventive Medicine has clarified this in its diet bulletins, stating explicitly that there is no cholesterol in santan.
However, the confusion arises because coconut milk does contain saturated fat, which can raise blood cholesterol levels when consumed in excess.
The saturated fats in coconut milk are primarily medium-chain fatty acids, particularly lauric acid, which behaves differently in the body compared to other saturated fats.
Research has shown that moderate consumption of coconut milk may actually have beneficial effects on cholesterol profiles.
One study found that coconut milk can help increase levels of good HDL cholesterol whilst having neutral or even positive effects on bad LDL cholesterol levels.
This is largely attributed to the lauric acid content, which raises HDL more than it raises LDL.
Additionally, the fibre and protein content in coconut milk, when consumed as whole coconut rather than isolated fat, may contribute to cholesterol reduction.
Coconut milk has also been found to have higher antioxidant activity compared to cow and goat milk, which can protect the body from oxidative stress.
The key, as with most foods, is moderation.
Excessive consumption of coconut milk can lead to weight gain due to its high calorie content and may contribute to elevated cholesterol levels.
But when consumed as part of a balanced diet, coconut milk can be a nutritious addition to meals without the cholesterol concerns many people fear.
References:
1. https://pmc.ncbi.nlm.nih.gov/
2. https://pmc.ncbi.nlm.nih.gov/
3. https://www.medicalnewstoday.
4. https://pmc.ncbi.nlm.nih.gov/
5. https://spm.um.edu.my/wp-
6. https://nkf.org.my/wp-content/
