The Definitive Guide to Coconut Products

coconut products

The Definitive Guide to Coconut Products

Coconut water, coconut oil, coconut nectar… and the list goes on. A vast range of coconut products have hit the shelves over the past few years. So what actually are they? How should we eat them? And are they all as good for us as we’ve been made to believe? Here’s my definitive guide to coconut products.


Despite being described as oil, coconut oil is usually solid – not liquid—at room temperature. It is pure fat, made up of nearly 100% saturated fats (not necessarily a bad thing!) Of these saturated fats, a proportion are medium chain triglycerides (MCTs). Research shows that MCTs increase our rate of energy expenditure – the rate at which we burn calories, so far from making us gain weight, this fat could actually help us to lose weight. Of course, we should still consume it in moderation though.

Coconut oil is perfect for cooking with as it has a high ‘smoke point’ meaning that you can heat it to a higher temperature without damaging it. It’s great for stir fries and as a replacement for butter or margarine in cake recipes.

One tablespoon (15g) is an average portion size when used to fry with. When baking, follow the quantities given in the recipe.


Unlike coconut oil, coconut butter is not pure fat. It is made of raw coconut meat (not just the oil) and is approximately 55% fat, 20% carbohydrate and 6% protein. One tablespoon of coconut butter provides 2g fiber as well as a small amount of iron.

Coconut butter is good in smoothies or spread on slices of apple.

One tablespoon (15g) is an average portion size.


Light, pouring coconut milk (as opposed to canned) makes a great alternative to normal dairy milk. Opt for the unsweetened version, now widely available in most supermarkets.

It’s good in smoothies and can be used as a replacement where you’d normally use cow’s milk.

250ml is a typical portion size.


Coconut water contains potassium and magnesium with smaller amounts of sodium and calcium. For this reason, it has come to be known for it’s hydration properties as these nutrients are all essential for regulating normal fluid balance in the body.

It can be used after exercise to help rehydrate. Different brands contain different amounts of natural sugars (some contain surprisingly large amounts) so it’s worth reading the labels and going for a brand that contains the least sugar.

A typical coconut contains around 200ml coconut water.


Coconut vinegar contains no carbohydrates, no fat and no calories. Some brands are a source of FOS – prebiotics that are beneficial to digestive health. It contains B vitamins as well as certain minerals and amino acids (the building blocks of protein). However, in a typical serving size, these nutrients won’t be present at significant levels.

Coconut vinegar can be used to replace any other type of vinegar. Try using it in home made salad dressings.

A typical serving size is 15ml (one tablespoon).


Coconut nectar is made from the sap of the coconut tree. Coconut nectar is primarily sugar and therefore should be treated in the same way as any other sugar. Consume it in moderation, occasionally, as a treat. Unlike most other sugars, coconut sugar does contain small amounts of beneficial nutrients including calcium and potassium as well as the fibre inulin – however there are better sources of these nutrients.

The recommended serving size is: the less the better!


Young coconut flesh (sometimes called jelly coconut) is almost one half water and so it’s a particularly hydrating food. It’s also a good source of manganese – important for healthy bone development and collagen synthesis.

Coconut flesh is best enjoyed scooped straight out of a young coconut and makes a sweet and juicy dessert.

One medium sized coconut is a typical portion size.


Coconut flour is the fibrous part of the coconut meat left after the majority of the oil has been extracted.

Compared with plain white flour, coconut flour is lower in carbohydrates and contains significantly more fibre. In fact, 100g coconut flour contains more than 150% the RDA of fibre!

Because of it’s particularly high fibre content a little goes a long way. For example three tablespoons will make around 6-7 pancakes. There are many recipes available online for baked goods using coconut flour instead of plain flour. These make great alternatives for coeliacs and those wishing to avoid gluten and grains for other reasons.



Sarah has worked with hundreds of clients over the past decade to help them live in a healthy body that they feel confident in.

Sarah spent a large part of her teens and 20’s as a professional dancer battling with orthorexia and an unhealthy relationship with food and her body. This created a desire to understand the human body more so she could finally cut through the confusion and end the cycle of yoyo dieting. This fuelled her passion to help other women do the same.


Sarah specialises in supporting women who are struggling to lose weight due to underlying health issues. She’s helped many women manage their weight during and after the menopause, as well as clients with thyroid disease and immune system dysfunction. Sarah loves food and sharing healthy recipes with her clients. Her aim is to ensure that clients don’t feel deprived and instead, achieve their weight loss and health goals in a positive and sustainable way.


To enquire about working with Sarah, please contact us.



Ailsa is one of our most experienced practitioners. She specialises in helping clients to lose weight, develop a healthy relationship with food and finally feel comfortable in their skin. Ailsa’s mission is for everyone she works with to enjoy the journey and that working with a nutritionist should not be a punishment, but your access to a new possibility.


Ailsa is not only an experienced weight loss nutritionist, she is also a skilled coach. She helps our clients overcome emotional eating, destructive habits and self-sabotaging behaviours that have prevented successful weight loss in the past. Ailsa has spent years in clinic working with clients who have experienced yo-yo dieting and have discovered that long term weight loss is not just about eating less until you can stand it no longer.


Working with Ailsa you will be comprehensively supported, not only in improving your nutrition and lifestyle, but also your eating habits and your relationship with food. When you work on all these elements together, the results can be truly astonishing.


To enquire about working with Ailsa, please contact us.

Test Nikki is our Practice Manager, managing our team of practitioners and heading up the day-to-day running of the business. Nikki is involved in the strategic development of our practice, coming from a strong business background in town planning. A Florida girl, Nikki relocated to the UK in 2014 with her husband and two children.



Nikki is our Practice Manager, managing our team of practitioners and heading up the day-to-day running of th clinic.


Nikki is involved in the strategic development of our practice, coming from a strong business background in town planning.


A Florida girl, Nikki relocated to the UK in 2014 with her husband and two children.


Stéphanie is a skilled nutritional therapist and functional medicine practitioner with additional training in eating disorders, disordered eating and obesity. She believes that working towards both physiological and mental health is key in achieving optimum wellbeing.


Stéphanie’s personal experience of emotional eating and the ongoing struggle to find the right support led her to combine the science of nutrition with behavioural coaching to motivate and empower her clients. She specialises in helping people who struggle with their weight and their relationship with food. She helps them develop a healthier and more peaceful relationship with food and their bodies.


To enquire about working with Stéphanie, please contact us.


Inna is passionate about supporting women on their journey to improved health and wellbeing. She believes that the solution to effective weight loss does not lie in ever more restrictive diets, but a more sophisticated approach that optimises health and vitality, as well as promoting effective weight loss.


Working with Inna you will benefit from her in-depth knowledge of female health and hormones. She will support you in developing a healthy diet, lifestyle and mindset that ensures you reach your ideal weight and maintain it in the years to come.


Inna is passionate about food with a wide repertoire of delicious healthy recipes and meal ideas to ensure your weight loss journey is as enjoyable as possible!


To enquire about working with Inna, please contact us.



Ania is a firm believer that improving your health and losing weight should be a positive, empowering journey, not one centred around deprivation.


After being diagnosed with two autoimmune conditions in her twenties, Ania spent several years educating herself on the power of food and nutrition. She put it all into practise and changed her diet and lifestyle, reversing her endometriosis and thyroid disease. After experiencing such a significant improvement in her health, Ania had a big desire to help others. She embarked on a four year journey to study nutrition, graduating from the Institute for Optimum Nutrition with distinction.


Ania specialises in autoimmunity and works with clients who have underlying health issues preventing successful weight loss. Her expertise enables her to successfully support our clients with conditions such as hypothyroidsm (underactive thyroid), PCOS and diabetes. 


To enquire about working with Ania, please contact us.

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