![]() ![]() Use it for: Sautéeing, roasting, and baking, body and hair oil (If you see “RBD Coconut Oil” on a label, that means “refined, bleached, and deodorized.”) While unrefined coconut oil has a smoke point of about 350 degrees Fahrenheit, refined starts breaking down at about 400. There’s no clear cut winner between the two, but either option is said to be superior to refined coconut oil, which is extracted via chemicals and heat. Unrefined (sometimes called virgin or extra virgin) coconut oil is extracted using zero chemicals or heat-either by an expeller that dries then mechanically presses the meat before separating oil from water, or by cold-pressing, which means pressing the meat without drying it first. This is the oil that’s extracted from the meat of the coconut, but then come the variations. Bonus: It’s a great dairy free, nut free spread. ![]() Sometimes called creamed coconut, the fatty, nutrient-rich texture on this one can vary, from smooth and velvety in warm temperatures to hard and waxy in cooler environments. What do you get when you take all that coconut meat and grind it down? A decadent, Keto friendly spread called coconut butter. Cream of coconut adds (a lot of) sugar to blended coconut, which is why it’s popular for sweet drinks like piña coladas and is not Keto friendly ![]() The names sound similar and both are sold in cans, but cream of coconut is not the same as coconut cream. Use it in: Salad dressings, and desserts like pies and cakes Given its luxurious consistency, it’s no surprise it’s popular as a plant based alternative in baked goods, but be mindful of its low water content and the amount of hydration a recipe needs. Coconut cream is full of protein and fat and even less water than canned coconut milk. It’s that thick layer at the top of the can. If you’ve opened a can of coconut milk, you’ve seen coconut cream. Use it in: Stir-fries and curries, and as a meat marinade If you’re worried about BPA in cans, some brands sell shelf-stable coconut milk in cartons, though the flavor is said to be less rich. We recommend the full-fat version for Keto friendly dishes. ![]() There’s variety within this category too, from sweetened and unsweetened to light and full-fat. It’s made by blending coconut meat with a little water and sometimes, additives. Use it in: Coffee, matcha, smoothies, and granolaĬanned coconut milk is thicker and shelf-stable compared to what you’ll find in the refrigerator aisle. Be mindful of these additives if you have a sensitive stomach- some studies have found it can mess with digestion. Coconut milk is made using coconut meat, plenty of water, and thickening agents like carrageenan or guar gum (made from guar beans) to help stabilize the beverage. You’ll find cartons of this coconut variety next to other non dairy milks like almond, oat, and cashew. Though you can buy already-scooped meat at some grocery stores, here’s a step-by-step guide if you want to DIY. The white fleshy interior known as the “meat” has fat and fiber, with a moderate number of carbs and protein, which is why it’s a fixture of the Keto diet. Today we’re demystifying the many iterations of coconut, from the liquid forms we love to mix into curries and smoothies to gluten free coconut flour for baking and our Dang Toasted Coconut Chips that we put on, well, pretty much everything.īefore we get into the many forms of coconut, it’s important to understand its core, literally. Coconut cream, coconut milk, cream of coconut, coconut sugar-the humble ingredient is more eclectic than you’d think. You’re on board with a Keto or "Low-Carb" diet, you’ve heard all about the health benefits of coconuts, but now you’re confused by the options. ![]()
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