The coconut is very popular, not least because it is so versatile. There's coconut milk, coconut yogurt, shredded coconut, coconut flour, and much more. So you can diversify your diet with coconut. But is coconut also suitable for a low-histamine diet?
Coconut and Histamine: Does Coconut Contain Histamine?
According to the SIGHI list, coconut is declared with 1. This means you should ideally test your tolerance individually. Based on our experience and feedback from our community, coconut is generally well-tolerated. Did you know that the coconut is not actually a nut and is even used today as heating and building material, livestock feed, dishes, and musical instruments? In the 16th century, Portuguese sailors called the coconut "coco" because its brown hairy shell with three holes reminded them of a grinning goblin. After the fruit was eventually imported to England, the "nut" was added. Therefore, coconuts are not nuts, but drupes. But does coconut contain histamine, or is coconut suitable for a low-histamine diet? You'll find out this and more in this blog post.
Is coconut healthy? Foods with coconut
This drupe is obtained from the coconut palm. It can grow up to 25 meters tall. Its leaves can reach a length of 3 to 7 meters. In addition to water and fatty acids, coconuts consist of protein, fiber, and a mix of nutrients — magnesium, calcium, potassium, and vitamin C. The distinctive taste of coconut is expressed in various foods. For example, they are used in desserts, yogurts, sauces, drinks, or baked goods.
Coconut oil
The rich oil can be used for frying, baking, and even as a hair or face mask. It is pressed from the pulp. A ripe coconut consists of approximately 35% coconut oil. For thousands of years, it has been a staple food for various peoples. Coconut oil contains saturated and unsaturated fatty acids:
- Lauric acid: medium-chain saturated, 44-52%
- Capric acid: medium-chain saturated, 6-10%
- Caprylic acid: medium-chain saturated, 5-9%
- Myristic acid: long-chain saturated, 13-19%
- Palmitic acid: long-chain saturated, 8-11%
- Stearic acid: long-chain saturated, 1-3%
- Oleic acid: monounsaturated, 5-8%
- Palmitoleic acid: monounsaturated, less than 1%
- Linoleic acid: polyunsaturated Omega-6 fatty acid, 0-2.5%
- Alpha-linolenic acid: polyunsaturated Omega-3 fatty acid, less than 1%
Coconut milk
Coconut milk is obtained from pureed coconut pulp. It serves as the basis for most recipes. It is important to ensure that the coconut milk does not contain preservatives and thickeners. It is best to buy organic coconut milk with a fruit content of at least 60%. The lower the percentage, the more water is added. You can also easily make your own coconut milk with the help of a blender. Simply mix the following ingredients and strain before adding vanilla and sugar:
- coconut pulp cut into pieces
- coconut water from one coconut
- water as needed
- if desired, ½ to ¼ tsp vanilla powder (1)
- if desired, coconut blossom sugar
Coconut water
The almost transparent coconut water is found inside the coconut. Mostly unripe, young coconuts, which contain little pulp, are used. It is very refreshing and is drunk by many athletes during training because, unlike isotonic drinks, it is free of industrial sugar, synthetic hormones, artificial hormones, and sweeteners. Coconut water in Tetra Paks, however, often contains flavorings and preservatives. In addition, products are often offered in stores that have little to do with fresh coconut water, but consist of coconut water concentrate, water, and coconut flavor.
Coconut chips
The baked chips made from the pulp of ripe coconuts are particularly popular as a topping for mueslis, porridges, or bowls. They are also often snacked on as a substitute for potato chips. When buying, make sure that no food additives or vegetable oils have been added, but that pure coconut chips are included.
Shredded coconut
Shredded coconut is produced from dried coconut pulp. It is mainly used in baking and still contains about 65% fat. This distinguishes shredded coconut from coconut flour.
Coconut flour
Ground pomace from pressed coconut oil creates coconut flour, which is perfect for baked goods like bread or cookies. Coconut flour consists of only about 12% coconut oil or coconut fat. One could also say that coconut flour is a waste product generated during coconut oil production.
Coconut blossom sugar
Alternatively to industrial sugar, coconut blossom sugar (palm sugar) can be used. It is obtained from the flowers of the coconut palm. To produce the sugar, the flowers are cut open. The nectar that flows out is collected and boiled down until a crumbly mass is formed.
Coconut yogurt
Yogurt made from coconut is a plant-based yogurt alternative that is ideal for people with lactose intolerance and vegans. Coconut yogurt usually consists of water, coconut pulp, tapioca starch, and vegan lactic acid bacteria cultures. Caution is advised if stabilizers such as locust bean gum or guar gum are included. These are not low in histamine.
Low-histamine recipes with coconut
Do you suffer from a histamine problem? Then you can breathe a sigh of relief: both the delicious coconut and its products, such as coconut milk and coconut flakes, contain little histamine. In addition, they are lactose-free and gluten-free. So you don't have to do without this tasty drupe. To ensure you also enjoy your food, here are a few particularly simple recipe tips with few ingredients for you.
Coconut balls
The
fine coconut balls are suitable for all ages and are a must not just at Christmas. With a few ingredients, including coconut flakes, dates, and almonds, you can create a delicious pastry.
Coconut Blueberry Balls
The preparation time for the
Coconut Blueberry Balls is only 15 minutes. In addition to coconut butter and coconut flakes, ground almonds and wild blueberry fruit powder are also used.
Rice pudding gratin
Our tasty rice pudding gratin with cherries is baked with coconut blossom sugar and coconut oil. You can also make the dessert with apples or blueberries instead.
Hearty dishes
Our Organic Asia Sauce is also excellent for savory dishes with coconut milk. It is made from coconut blossom nectar and sea salt and is a tasty alternative to conventional soy sauce. Whether wok vegetables, fish, curries, or vegetarian sushi – the Organic Asia Sauce is vegan and adds a pleasant savory note to many dishes. It is suitable for a low-histamine, gluten-free, lactose-free, and soy-free diet.
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