Coconut yogurt is a healthy alternative that is made with coconut milk which is a mixture of coconut meat and water. The milk is then combined with cultures, probiotics, and sweeteners to transform it into a creamy consistency.
And also being dairy free, coconut yogurt also provides several vital minerals and vitamins and can have live and active cultures similar to milk-based yogurts.
Just like coconut oil, coconut milk yogurt is a high-kilojoule, low-calcium choice and high-fat. When compared with full-fat milk-based yogurts it has double the kilojoules, with 785kJ per 100g and a whopping 11.5g of saturated fat – three times more than the full-fat yogurt we looked at.
Coconut yogurt’s second name is Non-Dairy Yogurt.
Coconut Yogurt is a great alternative for those who are gluten-free, vegan, who suffer from milk allergies or are lactose intolerance.
It is also full of healthy fats, rich in antioxidants and contains lots of fiber, making it healthy and delicious.
Benefits of Coconut Yogurt
Eating this is a great way to consume probiotics which balance out the microflora (bacteria) in the gut, keeping the harmful bacteria under control. This reduces illnesses like inflammation (as in IBS), gas, diarrhea and a long list of yeast infections.
If you serve 6-ounce of unsweetened coconut yogurt, you will end up having 75 calories & 6 grams of fat, of which approximately five are saturated. Plus, flavored coconut yogurts contain more fat and calories. If we take an example of the chocolate flavor, its 6 ounces contains 170 calories & 7 grams of fat, of which five are saturated, whereas the mango flavor has 130 calories & 6 grams of saturated fat. Much of the unhealthy fat in coconut yogurt is in the form of medium-chain triglycerides, which can reduce the risk of atherosclerosis, help control weight, and boost immunity, according to an article in “Nutrition Review.” The fat is also known to reduce belly fat.
If you serve 6-ounce of unsweetened coconut yogurt, you will end up having 6 grams of fiber, which is 16% of the 38 grams men need and 24% of the 25 grams women need on a daily basis. The mango contains 2 grams, and the chocolate variety includes 3 grams of fiber. Some kinds of Greek coconut yogurt, which is strained to make it denser and creamier as compared to regular yogurt, contain 8 grams of fiber per 6-ounce serving. Fiber stimulates healthy digestion and can reduce the risk of constipation.
Sodium and Sugar
Unsweetened coconut yogurt doesn’t include added sugar; however, the amount in flavored coconut yogurt may vary. A 6-ounce serving of chocolate coconut yogurt contains 23 grams of sugar, and the same amount of strawberry contains 18 grams. Keeping your sugar intake low is one way to prevent unhealthy weight gain and reduce your risk for diseases, including type 2 diabetes and heart disease. Coconut yogurt is low in sodium, except for Greek varieties, which can contain as much as 140 milligrams of sodium per 6-ounce serving. That’s about 9 percent of the 1,500 milligrams the American Heart Association recommends as a daily upper limit.
Calcium and Magnesium
An average serving contains 25% to 30% of the daily allowance of magnesium and calcium. Magnesium is essential for muscle health while Calcium is essential to bone health.
Vitamins and Minerals
Coconut yogurt is an effective source of bone-building calcium with between 25 and 30% of the daily value in each 6-ounce serving. You will also get between 25 and 30 percent of the daily value for magnesium, a mineral required for muscle function.
A serving of coconut yogurt provides approximately between 25 and 30 % of the daily value for vitamin B-12, essential for red blood cell production, as well as vitamin D, essential for calcium absorption.
Coconut yogurt gives us with antioxidants similar to those present in dark chocolate, berries, and grapes.
When compared with cow’s milk yogurt, coconut yogurt contains less protein per serving. A 6-ounce serving of unsweetened coconut yogurt doesn’t contain a protein; however, the flavored varieties consist of about 1 gram protein per serving. The exception is Greek coconut yogurt that contains about 2 grams of protein per 6-ounce serving. That’s about 4 percent of the 46 grams of protein women need each day and about 3.5 percent of the 56 grams men require.
Want to know more: https://healthaio.com/coconut-yogurt-benefits/