Coconut is very popular, not least because it is so versatile. There is coconut milk, coconut yogurt, shredded coconut, coconut flour, and much more. You can therefore make your diet varied 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 as 1. This means you should best test your tolerance individually. According to our experience and the feedback from our community, coconut is generally well tolerated. Did you know that a coconut is actually not a nut at all and nowadays even serves as a heating and building material, animal feed, tableware, and musical instrument? 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 addition “nut” was added. Coconut nuts are therefore not nuts, but drupes. But does coconut contain histamine or is coconut suitable for a low-histamine diet? You will find out all this and more in this blog post.
Is coconut healthy? Foods with coconut
The drupe is obtained from the coconut palm. It can grow up to 25 meters high. Its leaves 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 through various foods. For example, it is processed 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 fruit pulp. A ripe coconut consists of approx. 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 fruit pulp . It serves as the base for most recipes. It is important to make sure that the coconut milk contains no preservatives or 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 very easily make your own coconut milk with the help of a blender. Simply blend the following ingredients and sieve before adding the vanilla and sugar:
- chopped coconut meat
- coconut water from a coconut
- water as needed
- ½ to ¼ tsp vanilla powder as needed (1)
- coconut blossom sugar as needed
Coconut water
Inside the coconut is the almost transparent coconut water. Usually, still-unripe, young coconuts are used, which still contain little fruit pulp. It is very refreshing and is drunk by many athletes during training, because unlike energy drinks, it is free from industrial sugar, synthetic hormones, artificial hormones, and sweeteners. Coconut water in tetra packs, on the other hand, is often mixed with 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 flavoring.
Coconut chips
Especially as a topping for muesli, porridge, or bowls, the baked chips made from the fruit pulp of ripe coconuts are popular. But they are also gladly snacked on as a replacement 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 meat. It is used mainly in baking and still contains approx. 65% fat. This distinguishes shredded coconut from coconut flour.
Coconut flour
Through the ground pulp from pressed coconut oil coconut flour is created, which is perfect for baked goods such as bread or cookies. Coconut flour consists of only about 12% coconut oil or coconut fat. You could also say that coconut flour is a waste product that is created during coconut oil production.
Coconut blossom sugar
As an alternative to industrial sugar, coconut blossom sugar (palm sugar) can be used. It is obtained from the blossoms of the coconut palm. To make the sugar, the blossoms are cut open. The nectar that flows out is collected and boiled down until a crumbly mass is created.
Coconut yogurt
The yogurt made from coconut is a plant-based yogurt alternative, which is suitable for people with lactose intolerance and vegans . Coconut yogurt usually consists of water, coconut cream, 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 as well as its products, for example coconut milk and coconut flakes, contain only little histamine. In addition, they are lactose-free and gluten-free. So you do not have to give up the delicious drupe. So that you can also enjoy eating, there are a few particularly easy recipe tips with few ingredients for you here.
Coconut balls
The
fine coconut balls are suitable for young and old and are not only a must for the Christmas season. With a few ingredients, including coconut flakes, dates, and almonds, you create a delicious baked good.
Coconut Blueberry Balls
The preparation time of the
Coconut Blueberry Balls is only 15 minutes. In addition to coconut cream and coconut flakes, ground almonds and wild blueberry fruit powder are also processed.
Rice pudding casserole
Our delicious Rice pudding casserole with cherries is baked with coconut blossom sugar and coconut oil. You can also make the dessert with apples or blueberries instead.
Savory 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 delicious alternative to conventional soy sauce. Whether wok vegetables, fish, curries, or vegetarian sushi – the Organic Asia Sauce is vegan and gives many dishes a pleasantly spicy note. It is suitable for a low-histamine, gluten-free, lactose-free, and soy-free diet.
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