Is Coconut Good for Keto Diet? How to Incorporate Coconut Products into Keto and Low-Carb Diets

A keto, or ketogenic, diet is one that is very low in carbohydrates, high in healthy fats, and moderate in proteins. This composition forces the body into ketosis, a metabolic state that depletes the body of glucose, thus initiating the breakdown of fats into ketones, and making fat the primary energy source for the brain and body. This article discusses the nutritional aspects of coconut to addresses the question: Is coconut good for keto diets?

Is coconut keto-friendly? Is coconut milk keto-friendly? Is coconut good for low-carb diets? Below are a few facts that answer these questions, and strongly suggest that coconut products are an ideal option to include in keto or low-carb diets.

• High MCT content – Coconut has a high content of healthy fats, particularly medium-chain triglycerides (MCTs) which the body absorbs easily, and converts into ketones. This thereby supports ketosis, making coconut products keto-friendly.
• Low net carb content – Most coconut products such as oil, flakes, and milk have a very low net carb content, yet add flavour and richness to food and drink. Hence, these naturally low-carb coconut products are ideal to include in keto diets and recipes.
• High fibre content – A high fibre content makes one feel satiated for a longer time, and helps digestion. This implies reduced cravings, and a reduced calorie intake, thereby supporting weight loss in keto and low-carb diets.
• Non-dairy milk/cream – Coconut milk and coconut cream offer a dairy-free alternative to add creaminess to savouries, curries, desserts, and beverages, without the added carbs.
• High nutrient content – Coconuts contain healthy fatty acids, and essential minerals such as potassium, magnesium, and phosphorus, thus adding nutritional value to a diet.

There are several options that are available when using coconut in a keto diet.

• Coconut oil – Keto diets rely heavily on healthy fats, and coconut oil is an excellent source of pure fat. It can be added in cooking, in sweet preparation, and even in beverages.
• Coconut milk – Keto diets can be made creamy, too, with a bit of coconut milk or cream. These products can make curries, smoothies, sauces, and sweets even more delicious.
• Coconut flour – This is a great low-carb, gluten-free alternative to traditional flour in the preparation of keto coconut recipes.
• Shredded coconut – Unsweetened shredded coconut is often used to add an extra dimension of texture in recipes.

The versatility of coconut products gives rise to keto coconut recipes in plenty. Whether you’re looking for coconut flour low-carb recipes, coconut milk low-carb recipes, coconut-based desserts, keto-friendly savouries, or beyond, there are numerous innovative options to try.

Coconut oil for keto recipes:
– Largely used for curries and other savoury dishes, while also incorporated into some sweets, and in tempura dishes.

Coconut milk for keto recipes:
– Coconut milk/cream is used in both non-veg and vegetarian curries, coconut rice, soups, cakes, many south and far east Asian sweets, dairy-free milkshakes, smoothies, ice creams, pancakes, waffles, puddings, chutneys, etc.

Coconut flour for keto recipes:
– Widely used in baking, such as for cakes, cookies, breads, etc.

Desiccated coconut for keto recipes:
– Mostly used to elevate texture by coating or baking with, such as for cookies, energy bites/balls, cakes, macaroons, etc.

The benefits of coconut products for low-carb diets are numerous, and their positive health impacts can be maximised by using coconut in keto diets in ways such as:

– Replacing dairy in dishes that require a creamy texture, with coconut milk/cream to reduce the carbohydrate intake.
– Replacing conventional baking flour with coconut flour, making the end-product keto-friendly and likely to induce portion control through satiety.
– Incorporating coconut oil into the diet for their antimicrobial and anti-inflammatory properties, as well as taste and healthy satisfaction.
– Opting for keto-friendly coconut snacks, such as unsweetened coconut chips, can help to satisfy cravings with a low-carb solution.

Of course, these health and nutritional benefits are best achieved if the product that you choose is of the best quality. At Miditer, we ensure that our organic coconut products are manufactured using the best raw materials, optimal conditions, and state-of-the-art processes.

With coconut flour and coconut milk recipes, low-carb diets can be made delicious and appetising, too. Listed below are a few simple recipes that can be tried using Miditer’s range of coconut products.

• Coconut cookies – use Miditer Organic Desiccated Coconut in the cookie dough, as well as a sprinkle of toasted desiccated coconut on top.
• Energy bars – use a food processor to blend pitted dates, nuts (e.g. cashew, almond, pistachio), cocoa powder, essence of your choice, and Miditer Organic Virgin Coconut Oil, refrigerate bars to harden, and enjoy a keto-friendly coconut snack.
• Tropical smoothie – blend Miditer Organic Coconut Cream with a bit of water, and tropical fruits of your choice, such as pineapple, mango, banana, longan.
• Non-veg curries – use Miditer Organic Coconut Milk to simmer fish with a bit of citrus and spices to make mouthwatering South Asian-style curries, or as the base for Thai-style green or red curry chicken.
• Pancakes – whisk together Miditer Organic Coconut Flour, eggs, Miditer Organic Coconut Milk and a dash of baking powder to make the perfect pancake batter.

Let’s look at a few FAQs on coconut products in keto diets.

Can you eat coconut on a keto diet?
Yes, coconut’s high MCT (fat), high fiber, and low-carb composition make its products ideal for incorporation into a keto diet.

Is coconut flour keto-friendly?
Yes, coconut flour is an excellent alternative to wheat flour, with its low-carb and high fibre content.

Is desiccated coconut keto-friendly?
Yes, provided it is unsweetened. It is a great option to add a bit of texture and character to sweet as well as savoury recipes.

For answers to more queries, and for further information on Miditer’s organic coconut products, get in touch with our knowledgeable liaison team. We are keen to explore prospective partnerships with like-minded entities who might be interested in being a distributor for Miditer, or developing your own white-label products.