Water to Coconut Ratio 

It may seem obvious, but many brands will actually have water and/or other additives as the first few ingredients with coconut extract being the 2nd or 3rd ingredient!

Ingredients are listed in order of quantity so we want to look for coconut as the first or second ingredient preceded by water only (it’s rare to find one with coconut as the first ingredient in my experience).

Thickeners

The most common thickener you’ll see is carrageenan. I avoid carrageenan as much as possible as it is known to contribute to inflammation. In fact, medical studies like this one note the use of carrageenan to induce inflammation on lab animals. In addition, carrageenan is noted as a possible carcinogen by the International Agency for Research on Cancer.

It’s also common to see gums such as guar gum or Xanthan gum. Each of these are very often found in gluten-free items and can have some benefits around digestion by acting as a prebiotic (food for your good gut bacteria) but large amounts can be irritating to the gut contributing to bloating and gas.

Xanthan gum can also be especially irritating to those with sensitivities to the common allergens such as corn, soy, wheat and dairy as it can be derived from any of these sources.

Preservatives

The most common preservatives I often see in coconut milk include citric acid, potassium sorbate or sodium metabisulfite. Each have their own effects and studies so let’s dig into each one a little deeper.

Citric Acid

Citric acid is naturally occurring and found in citrus fruits such as lemons, limes, grapefruits or oranges as well as many others such as  strawberries, pineapples or tomatoes. The kind that is often found in packaged goods and coconut milk however, is the man made form which is derived from a black mold called Aspergilus niger, known to cause allergic reactions in humans. More research is needed on the overall health effects on humans although current studies like this one point towards its serious inflammatory effects in the body warranting further studies.

Potassium Sorbate

Potassium sorbate is an artificially produced compound used to preserve foods, drinks and personal care products.

As a food additive, the European Food Safety Authority (EFSA) and Government of Canada both have limits on the maximum level of use. Although the additive is deemed as generally safe within limits, this additive is so widely found in many of our food products that our daily overall intake should come into question. As a result, it’s best to avoid potassium sorbate if we can. 

Sodium Metabisulfite

Similarly to potassium sorbate, sodium metabisulfite is a synthetically produced chemical compound used as a bleaching agent to improve colouring and to preserve fruits, vegetables and wines. It is also recognized as generally safe with usage limitations by the Government of Canada and other food safety authorities. My thoughts on consumption of this is similar to potassium sorbate in that we should aim to reduce our intake as much as possible, when possible. 

BPA Lining

Nowadays it is fairly well known that the preservative BPA has strong linkages with hormone based cancers. BPA is a man-made plastic often used to line the inside of canned goods and found in food ware such as containers and travel mugs.

Many studies have since shown that BPA should be classified as a phytoestrogen as it can mimic estrogen effects within the body and throw our hormones out of  balance as a result. It is known to contribute to the development and proliferation of cancer.

I think that’s enough said! 

Some of My Preferred Coconut Milk Brands Available in Canada

I am not affiliated with any of these brands and it can be hard to find one that truly checks all of the boxes, so I’ve included some of my go-to’s in order of preference: