If you’re following the Whole30 program, you’ll be aware that there are a lot of rules. Therefore, searches about whether certain foods/drinks are allowed on this diet are common, and if you’re a big fan of coconut products you may be wondering if coconut milk is Whole30.
In general, coconut milk is considered to be Whole30 compliant. However, there are a few stipulations that mean not all brands of coconut milk are suitable. Sounds complicated? Don’t worry, in this article I’m here to guide you through how you can enjoy your favorite coconut milk while still remaining compliant with the Whole30 program.
Keep reading for everything you need to know on this topic, including a refresher on the Whole30 program, some information on how coconut milk can be considered compliant with Whole30, some info on other coconut products and some cooking/baking tips too!
What is Whole30?
In short, the Whole30 program is a diet that is based on eliminating certain food types over a period of 30 days. After the initial 30 days period, you’ll then reintroduce certain foods into your diet over the course of a 10 day periods.
The idea behind this program is to determine which foods may be causing issues with your weight or digestive system. You can then decide moving forward whether you want to cut these foods out of your diet completely or continue to enjoy them but in moderation.
Here are some of the foods/ingredients that are generally to be avoided on the Whole30 diet:
- Added sugars/sweeteners (includes ‘real’ and ‘artificial’)
- Desserts/baked goods with ‘allowed ingredients’
- Grains (including grain/gluten-free flours and quinoa)
So, is coconut milk Whole30?
Coconut milk is generally considered to be compliant with the Whole30 program, provided that it doesn’t include any of the restricted ingredients listed above.
Brands of coconut milk sometimes include added sugar, so you’ll need to avoid these types of coconut milk if you’re following the Whole30 diet.
One of the safest ways to ensure that your coconut milk doesn’t contain any disallowed ingredients is to make it yourself at home! Here’s a recipe for how to make coconut milk if this interests you!
For a quicker route to Whole30 coconut milk, here’s a list of our favorite brands of coconut milk you can purchase – just make sure to double check ingredient lists to ensure that no restricted foods are listed.
Are other coconut products Whole30?
Many other coconut products are also Whole30 compliant, providing that they don’t include any of the restricted ingredients. We’ve listed some coconut products below that may be considered Whole30, but make sure to thoroughly check the labels of any good before consuming them to ensure that you aren’t accidentally having any restricted foods:
- Coconut flour
- Coconut flakes/shredded coconut
- Fresh coconut
- Coconut oil
- Coconut cream
Cooking and baking with coconut milk on Whole30 program
Coconut milk is a popular ingredient in cooking and baking on the Whole30 program.
One of the main reasons it’s so popular with Whole30 bakers is that it’s a popular alternative to cow’s milk which is a restricted ingredient on this diet.
Some popular recipes that are Whole30 approved and contain coconut milk include curries, stews, soups, puddings, and brownies. It’s a great idea to try making some different recipes at home as this is one way you’ll know for sure that your meals are Whole30 compliant.
If you’re interested in cooking or baking with coconut milk, check out this list of coconut milk recipes. Just make sure to double-check all ingredients if you are following the Whole30 program to ensure that they are compliant with your regime.
Here are a few frequently asked questions based around the Whole30 diet and coconut milk to give you more of an understanding of this topic!
Some brands of canned coconut milk are allowed on the Whole30 diet but not all types. Some canned coconut milk contains added sugars or sulfites, making it non-Whole30 compliant.
Thoroughly check all food/drink labels before consumption to ensure you’re not mistakenly consuming restricted food types.
Coconut milk is generally considered good for weight loss as it contains medium-chain triglycerides. These are considered to be ‘good’ fats as they provide energy to the body and are less harmful than saturated fats you’d find in cow’s milk for example.
However, coconut milk is high in calories so you should consume it in moderation to avoid unnecessary weight gain.
Coconut milk does contain high levels of calories and fat. This can make it fattening if consumed in high quantities. Make sure that you drink coconut milk with a balanced, nutritious diet and drink in moderation to avoid coconut milk adding too much fat to your diet.
You should avoid coconut milk if you suffer from high cholesterol or cardiovascular diseases, as coconut milk does contain a lot of fat.
Coconut milk should also be avoided if you have an allergy to tree nuts, as coconut is technically a tree nut, and therefore coconut milk may cause you to experience an allergic reaction.
Coconut milk is high in calories, with 552 calories in every 1 cup serving. This is significantly higher than the number of calories in cow’s milk, which contains 103 calories per 1 cup serving.
However, coconut milk does contain ‘good’ fats that are generally considered to be better than those in cow’s milk, so if consumed in moderation it can be considered to be a healthier choice.