If you’re Malaysian, chances are santan (coconut milk) has been part of your diet since childhood — in curry, nasi lemak, laksa, rendang and all kinds of kuih and desserts.

But is santan actually healthy? Can we eat it every day? And will it raise our blood sugar or cholesterol?

The answer is: it depends on how much you eat.

What exactly are coconut milk and coconut cream?

Both are made from the flesh of mature coconuts mixed with water.

The difference is mainly the concentration:

Coconut milk = more water, thinner

Coconut cream = less water, thicker and richer

Coconut cream therefore generally contains more fat and calories per spoonful.

Does coconut milk raise blood sugar?

Not usually by much.

Unsweetened coconut milk is relatively low in carbohydrates and contains mostly fat, so it doesn’t cause the same blood-sugar spike as rice, noodles, bread or sugar.

However, look at the whole meal.

A bowl of nasi lemak with coconut rice, sambal and fried chicken is very different from adding a few tablespoons of coconut milk to a vegetable curry.

So if you’re watching your blood sugar, don’t just blame the santan. Look at the rice, noodles, flour and sugar in the entire meal.

What about cholesterol?

This is where we need to be a little more careful.

Coconut milk contains no dietary cholesterol because it comes from a plant.

However, coconut is naturally very high in saturated fat, and saturated fat can raise LDL (“bad”) cholesterol.

Coconut may also raise HDL (“good”) cholesterol, but that doesn’t mean the increase in LDL should be ignored.

So I wouldn’t consider coconut milk or coconut cream a heart-health food that we should consume in large amounts every day.

So, can we eat santan every day?

A small amount can fit into a healthy diet, especially if the rest of your diet is rich in vegetables, lean protein, nuts, seeds and other sources of unsaturated fats.

But there’s a big difference between:

A few tablespoons of santan in your vegetable curry

and

A large amount of rich coconut gravy every day.

If you use coconut cream, you can also dilute it with water or stock. You still get that lovely coconut flavour without using as much concentrated coconut fat.

What about “light” coconut milk?

Light coconut milk is usually diluted and contains fewer calories and less saturated fat.

But as always, check the label. Different brands can vary considerably.

And choose unsweetened coconut milk whenever possible.

My takeaway

I don’t think we need to be afraid of santan — but I also wouldn’t put it in the “superfood” category.

Coconut milk and cream are:

?? Relatively low in carbohydrates
?? Unlikely to cause a large blood-sugar spike on their own
?? Free of dietary cholesterol
?? A traditional, minimally processed ingredient when made simply

But:

?? They are high in saturated fat
?? Coconut cream is particularly concentrated
?? Large amounts may not be ideal if you’re trying to lower LDL cholesterol

So enjoy your curry and nasi lemak — just keep the portions sensible.

Santan is an ingredient, not a health supplement.

And sometimes, a little santan is exactly what makes a plate of vegetables worth getting excited about! ?