Coconut Has Surprising Side Effects, Dietitians Say

The fact that the coconut is a tropical fruit does not imply that you must consume it on a beach (although it sounds ideal). It's easy to find in practically any grocery shop and may be used in a variety of sweet and savory recipes. You can even drink the water or make milk or oil from it.

There are numerous health benefits to be gained from eating this fruit. However, like with many great dishes, there may be some risks. Dietitians Lyssie Lakatos, RDN, CDN, CFT, and Tammy Lakatos Shames, RDN, CDN, CFT, popularly known as The Nutrition Twins and members of our medical expert board, have compiled a list of surprising coconut side effects to think about before you buy.After that, read One Major Effect of Eating Papaya, Says Dietitian for more tropical fruit fun.

1 You might be able to lower your risk of bone fractures.

"Coconut is an excellent source of copper, and while most individuals aren't lacking in copper, certain people may not get enough," The Nutrition Twins explain.

Copper, according to Mount Sinai, aids in the production of red blood cells and the health of nerve cells and the immune system. It also aids in the formation of collagen, a crucial component of bones and connective tissue. Copper is also required for energy production in the body.

Anemia, low body temperature, bone fractures and osteoporosis, low white blood cell count, irregular heartbeat, skin color loss, and thyroid disorders are all possible symptoms of copper deficiency.

"Bone health suffers when you're low in copper, and eating a lot of coconut will prevent this," explain The Nutrition Twins.

2 If you're overweight, you might be able to lose weight.

To reap the benefits of coconut's medium-chain triglycerides, the Nutrition Twins propose that you substitute other saturated fats in your diet with coconut. These fatty acids may help you lose weight by reducing body fat, enhancing fullness, and possibly altering the environment in your gut.

If you're looking for a healthier option, try replacing butter with coconut oil or topping your salad with shredded coconut instead of cheese.

3 You might be able to prevent food poisoning.

Coconut can aid in the prevention of illnesses caused by contaminated food and microorganisms. Staphylococcus epidermidis, which can cause wound infections, boils, sinus infections, and other inflammations, and Escherichia coli (E. coli), which can cause severe stomach cramps, often bloody diarrhea, and vomiting, are two bacteria that can be present.

"Despite the fact that the study was conducted in a test tube with coconut oil and water, it appeared to be protective against germs," claim The Nutrition Twins.

4 You can improve your regularity and battle constipation.

According to the Nutrition Twins, because the average American barely consumes 12 grams of fiber per day, compared to the recommended daily minimum of 25 grams for women and 30 grams for men, coconut can assist in meeting these requirements.

"A 3.5-ounce portion of coconut contains 9 grams of fiber, so if you eat more, you'll soon meet your daily fiber requirement," they explain.

5 You might put on weight.

"Most people think of coconut as a healthy, plant-based food, and typically, when people consider of a food as 'healthy,' they don't think of it as a waistline problem," The Nutrition Twins explain.

Coconut is high in calories. When coconut is sliced into pieces, you can easily ingest over 1,400 calories without realizing it.

According to The Nutrition Twins, "that's as much as a small, inactive female should get throughout her entire day, without any more food added."

They also warn that coconut oil is used in many plant-based meals, and that these recipes are often heavy in fat and calories.

6 Your cholesterol levels may rise

Coconut is heavy in saturated fat, which is a key component in boosting cholesterol levels, especially in people who are genetically susceptible to saturated fat.

"If coconut oil is your go-to cooking oil, keep in mind that it's 50 percent higher in saturated fat than butter," warn The Nutrition Twins. "So you might want to reconsider pouring it on thick. Both bad and good cholesterol have been proven to be raised by coconut oil."

7 You might be able to assist your body fight cancer.

Coconuts include the polyphenols gallic acid and caffeic acid, which assist to protect the body against cancer due to their high antioxidant capabilities, according to The Nutrition Twins.According to studies published in the Anti-Cancer Agents in Medicinal Chemistry Journal, the fatty acids in coconut oil may have anticancer properties and may cause cell death in cancer cell lines.

8 You might consume a lot of sugar.

"You may be racking in the teaspoons accidentally (or consciously) if your preferred method to eat coconut is in a form that has been treated with sugar," explain The Nutrition Twins.

According to the American Heart Association, women should consume no more than 6 teaspoons of sugar per day, while men should consume no more than 9 teaspoons per day.

One cup of sweetened dry coconut typically includes roughly 10 teaspoons of added sugar, according to the Nutrition Twins—and coconut aficionados rarely stop at one cup!

9 You might be able to assist alleviate Alzheimer's symptoms.

Although more research is needed, according to the Nutrition Twins, a review article published in the British Journal of Nutrition in 2015 looked at the effects of medium-chain triglycerides (MCTs), a type of fat found in coconuts, on Alzheimer's patients and found that MCTs helped to make significant cognitive improvements.