Coconut: Fatty or Fruity?

Raw reader Andrea asks:

I also noticed that you didn’t mention anything about coconuts. Would they—with their fat content and nutritional value—be ok with this way of eating?

Hopefully you’re aware (as Andrea is) that if you want to thrive on a raw vegan diet, you must consume an abundance of fruit while at the same time minimize your fat intake.

This means foods like avocados, nuts, and seeds should only be consumed in small amounts (e.g. half an avocado or a small handful of pecans).

But what about coconut?

It tastes sweet like a banana, but it’s also high in fat like an avocado. So is it a sweet fruit that we can eat in abundance or a high-fat food that we must minimize?

Let’s have a look…

Coconut Water

Coconut water is the clear liquid found inside the coconut. This is different from coconut milk, which is a creamier mixture of the coconut meat and coconut water.

Coconut liquid is a low fat food, with only 9% of total calories coming from fat.

Mature Coconut Meat

On the other hand, coconut meat (the white “fleshy” part inside the coconut) is quite high in fat. It’s about 80% fat with 133 grams of fat per coconut!

Young Coconut Meat

The fat content of coconut meat depends upon the maturity of the coconut itself. While the fat content is high in mature coconuts (brown husks), the fat content is much lower in young coconuts (green husks) because of the higher water content.

In a young coconut, the coconut meat is about 18% fat, with just 3 grams of fat per coconut. The texture is a jelly-like consistency, versus the chewier consistency of mature coconut meat.

Coconut Oil?

Coconut oil is 100% fat and just like all oils, is not a health food. If you feel you must use it, limit your consumption to about 1 tablespoon or less.

Now if you’re looking for a non-toxic way to moisturize your skin, coconut oil can’t be beat.

To Summarize…

Whether you’re drinking the fruity liquid or chowing down on the fatty flesh, coconut is a fine food to include in your raw vegan diet. Just be sure to keep an eye on how much mature coconut meat you eat so that you don’t ingest too much fat.

Over to You

What’s your favorite fresh coconut recipe? Please share in the comments below!

Go raw and be fit,
Swayze

P.S. Looking for some tasty recipes using coconut? You’ve gotta try the Coconut Supreme recipe in my low fat raw recipe e-book:

“Low Fat, Fruit Filled, High Fun Raw Recipes”

Delicious and Healthy Raw Vegan Favorites for Every Meal

 www.fitonraw.com/low-fat-raw-vegan-favorites

To learn more about the book and order your copy, click below:

==> www.fitonraw.com/low-fat-raw-vegan-favorites