Coconut Milk vs. Coconut Water: What’s the Difference?
Which should you choose: coconut milk or coconut water? Experts help you decide. Plus, here are the real differences in terms of calories, protein, carbohydrates, and more. The post Coconut Milk vs. Coconut Water: What’s the Difference? appeared first on The Healthy.
Coconut milk 101
These days, coconut milk is seemingly everywhere—from pineapple smoothie recipes to curries and more. And for good reason, as the plant-based milk is creamy and absolutely delicious.
"Coconut milk is slightly sweet, nutty, and creamy," says Breanna Woods, a registered dietitian in Indianapolis, Indiana. Of course, different types of coconut milk exist.
It's important to understand the differences in coconut milks you can find at the store, according to registered dietitian nutritionist Jen Hernandez, founder of Plant-Powered Kidneys in the Louisville, Kentucky area.
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"There is ready-to-drink coconut milk, which is either refrigerated or shelf-stable and in a carton," Hernandez says. "This is essentially watered-down coconut milk. Then, there is canned coconut milk. This is much richer and thicker."
Coconut milk is often a top pick because it boasts many nutritional benefits.
"Full-fat canned coconut milk contains antioxidants, as well as vitamins, minerals, and some protein," says Elizabeth Brown, a registered dietitian nutritionist and certified holistic chef in Santa Monica, California.
"You also get copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc."
Coconut milk nutrition information
One cup of coconut milk contains:
Calories: 78
Protein: 1 gram
Fat: 5 grams
Saturated fat: 5 grams
Carbohydrates: 7 grams
Fiber: 0 grams
In addition to fans in the plant-based community, coconut milk is often a go-to drink for people with diabetes.
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We sort through all the choices to see how the nutrition stacks up. 1. Cow's Milk Cow's milk is the original milk, if you will. Easily the most popular, cow's milk boasts nutrition that's tough to beat. Here is the nutrition for 1 cup of 2% cow's milk: 122 calories8g protein 4g fat12g carbs12g sugar 0g added sugar0g fiber309mg calcium (31% RDA)1.3mcg vitamin B12 (54% RDA)390mg potassium (9% RDA) Cow's milk has a lot going for it from a nutrition perspective.
"Many people with diabetes are drawn to coconut milk because it can be lower in carbohydrates when compared to dairy milk," says registered dietitian Toby Smithson, author of Diabetes Meal Planning and Nutrition for Dummies.
Still, if a recipe calls for coconut milk, you can use a coconut milk substitute if you don't have the liquid on hand, if you have a coconut allergy, or if you just don't love the taste of coconut. Here's what you need to know.
How to substitute coconut milk
Ready to sub out coconut milk in your favorite dish? When choosing a replacement, first think about how you'll be using your coconut milk substitute.
"For example, if you are swapping out coconut milk with another milk for your cereal, you probably want something thin and likely unsweetened to keep the sugar content of your cereal bowl down," says Hernandez.
On the other hand, you might have a different train of thought if you're looking to substitute canned coconut milk in recipes like soups, stews, or sauces. In these cases, you might want to choose something with a thicker consistency.
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When it comes to coconut milk substitutes, there are so many options—from plant-based milks to yogurts to even tofu. Let's take a look at what top nutrition experts recommend.
Soy milk is one of the most popular plant-based beverages out there, as well as top substitute for coconut milk.
It's a good source of protein and is fairly low in carbohydrates. This protein makes soy milk a good substitute for active folks aiming to build or maintain lean muscle mass, adds registered dietitian Mary-Catherine LaBossiere, owner of Defy Nutrition in Clarksville, Tennessee.
Plus, you'll find many soy milk options out there that are unsweetened—which means they don't contain any added sugars. This is a nutritional plus.
"Soy milk is typically calcium-fortified, meaning that calcium is added to the milk during processing," says LaBossiere.
"Since dairy is the primary source of calcium in our diets, soy milk can be a great plant-based way to work toward our daily calcium goals without having to drink [dairy] milk."
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How soy milk is made
"Soy milk is traditionally made by soaking soybeans in water, then grinding the soybeans with additional water," explains LaBossiere.
"Manufacturers may use slightly different practices. But nowadays, soybeans are typically cleaned, steamed, and dehulled to remove the outer part or hull of the bean, blanched, ground in a hot-water solution, filtered, mixed with water, flavored, fortified, and homogenized."
The homogenization process is what makes all the components of the soy milk stay together—making it the creamy beverage you're familiar with. "Lastly, soy milk is pasteurized or treated with high temperatures to ensure safe storage," adds LaBossiere.
Soy milk nutritional notes
Soy milk contains 105 calories, 6 grams protein, 4 grams fat, .5 gram saturated fat, 12 grams carbohydrates, and .5 gram fiber per cup, per the USDA.
"The heart-healthy fiber and fat in soy milk contribute to satiety, helping you to stay full for longer," says LaBossiere. "Protein is important for rebuilding and repairing our muscles, particularly important for anyone trying to build or maintain their lean muscle mass."
Soy milk also boasts many other nutrients. "Calcium-fortified soy milk may contain up to 300 milligrams of calcium per cup," says LaBossiere.
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This is 23 percent of the daily value (DV), making it an excellent source. "Calcium has many roles in the body, to include supporting bone and teeth health," she notes.
How soy milk differs from coconut milk
Boxed coconut milk and soy milk have similar consistencies. And some experts would choose soy milk if given the option.
"I prefer the consistency of soy milk and that it is easier to find soy milk that is nutritionally comparable to cow's milk," says registered dietitian nutritionist Rosa Lopez, MD, founder of Healthy Deconstructed, in New Mexico.
Of course, soy and coconut milks differ nutritionally.
"Coconut milk, by nature, has a higher fat content than soy milk," says LaBossiere.
"For this reason, it tends to have a somewhat thicker texture. Because of its fat content, coconut milk is great for creamier dishes. Soy milk, with its more liquid consistency, doesn't always thicken well."
This makes soy milk better suited for recipes such as smoothies and baked goods.
When to substitute soy milk for coconut milk
Perhaps soy milk's best-known use is as a substitute for dairy milk for both drinking and in the cereal bowl. It also makes a mean frothy lattes. And both LaBossiere and Lopez enjoy cooking with soy milk.
"Because soy milk has a high protein content, baked goods with soy milk tend to brown nicely and look similar in appearance to those made with dairy milk," says LaBossiere. "I personally like to use soy milk in a DIY Alfredo recipe in lieu of store-bought Alfredo sauce."
Soy milk also works well as a substitute in creamy smoothies and baked goods such as vegan chocolate cupcakes.
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Almond milk is very comparable to soy milk as a plant-based coconut milk substitute.
"Almond milk is a good substitute for coconut milk because it has less calories and fat," says registered dietitian Diane M. Nash, of Plymouth County, Massachusetts.
"It also does not contain saturated fat, while coconut milk does." Indeed, a cup of almond milk only contains 41 calories and 3 grams fat.
The downside: Almond milk isn't exactly high in protein: "It only contains 1 gram of protein per serving," says Nash. "This is higher, however, than the 0 grams contained in coconut milk."
How almond milk is made
The process for making almond milk is pretty darn simple. "Almond milk is made from blending almonds with water, then straining the mixture to remove the solids," says Nash.
Almond milk nutritional notes
Per the USDA, almond milk contains 41 calories, 1 gram protein, 3 grams fat, 0 grams saturated fat, 2 grams carbohydrates, and 1 gram of fiber per cup.
This low carbohydrate content makes it another top choice for people with diabetes. You can easily find unsweetened almond milk, which contains no added sugars.
Almond milk boasts vitamin E. "This is an antioxidant that fights free radical damage—and it helps protect against heart disease and cancer," says Nash.
How almond milk differs from coconut milk
"If you are watching your weight, cholesterol, and calories, then almond milk is the better choice as a milk substitute," says Nash. Almond milk is all around a lighter pick.
Its consistency is comparable to that of skim milk, notes registered dietitian nutritionist Claire Lozano, of the greater Orlando, Florida area.
"Almond milk is thinner and not as rich and creamy as coconut milk." So whereas almond milk would work very well in a smoothie, it may not work as well in certain other dishes such as creamy casseroles or curries.
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When to substitute almond milk for coconut milk
"Almond milk is a great low-fat substitute to use with cereal, when baking, or to add to a roux when making a cream sauce or a cream-based soup for a lighter result," says Lozano.
You can also readily swap it out for many plant-based milks in baked-good recipes such as muffins and quick breads. Plus, it works extremely well in overnight oats, as well as French toast.
Greek yogurt is a great option to substitute for creamy canned coconut milk for folks who eat dairy.
"Greek yogurt is thick and adds creaminess to recipes, especially if you choose a full-fat variety," says Woods. Greek yogurt has a tangy taste, which may not work well in every single recipe.
Also, obviously, Greek yogurt is not vegan. So if that's important to you, you may want to choose a plant-based substitute for coconut milk such as silken tofu.
How Greek yogurt is made
The process for making Greek yogurt begins with milk. "Greek yogurt comes from fermented milk that's been strained to remove the whey—or liquid parts—leaving behind a firm, thick yogurt," says St Louis, Missouri registered dietitian nutritionist Gabrielle McPherson.
(Here's how to try cooking with Greek yogurt.)
Greek yogurt nutritional notes
Low-fat plain Greek yogurt contains 146 calories, 20 grams protein, 4 grams fat, 2 grams saturated fat, 8 grams carbohydrates, and 0 grams fiber per a 7-ounce serving, according to the USDA.
"Greek yogurt works well as a substitute for coconut milk because it offers a substantial amount more protein, a nutrient of significance for those following plant-based lifestyles," says McPherson.
It also provides a significant amount of calcium—230 milligrams, or 18 percent of the DV per serving.
How Greek yogurt differs from coconut
When it comes to consistency, Greek yogurt comes closer to canned coconut milk than the boxed version. It's actually a little bit thicker, so if you're looking to substitute it for canned coconut milk in something like a soup recipe, you may need to add more water.
Greek yogurt has a tangier taste than coconut milk, but this can work really well in recipes like smoothies, muffins, and overnight oats.
When to substitute Greek yogurt for coconut milk
"For a soup or smoothie recipe, you can replace coconut milk with yogurt at a one-to-one ratio, but keep in mind your recipe may need additional liquid," notes McPherson.
You can also easily top pancakes or French toast with Greek yogurt instead of the coconut cream from canned coconut milk.
And Greek yogurt also works particularly well as a substitute in veggie dips, baked goods such as healthy muffins, and also banana-based smoothies. When substituting Greek yogurt for coconut milk, always choose plain yogurt.
"Swapping silken tofu for a plant-based milk is a great way for someone to boost the protein content of a given recipe," says Jenna Volpe, a functional registered dietitian nutritionist and clinical herbalist.
"Tofu's flavor is also more versatile, compared to that of coconut. This can be an advantage if you don't want your recipe to have a strong coconut flavor."
Tofu picks up the flavor of what it's surrounded within a recipe, making it a great neutral ingredient. Like Greek yogurt, silken tofu adds a thick, creamy texture to recipes.
How silken tofu is made
"Silken tofu is made from coagulated soy milk," explains Sheri Berger, the registered dietitian nutritionist for the Cardiac and Pulmonary Wellness Center at El Camino Hospital in Mountain View, California.
"It is different from other forms of tofu because it has a higher water content, it is undrained, unpressed, and has a pudding- or custard-like consistency."
Silken tofu nutritional notes
Per the USDA, silken tofu contains 151 calories, 18 grams protein, 9 grams fat, 1 gram of saturated fat, 3 grams carbohydrates, and .5 gram fiber per cup.
"Silken tofu offers protein and calcium," says Berger. Per one-cup serving, silken tofu contains 275 milligrams calcium, or 22 percent DV.
Volpe notes that silken tofu is a very nutrient-dense food,
"First and foremost, it's high in protein. Silken tofu is also a natural source of complete protein, as it contains all nine essential amino acids," Volpe says.
"It also provides vitamins and minerals, including potassium, manganese, selenium, calcium, B vitamins, and iron. And it doesn't contain fillers or added sugars like many commercial plant-based milks out there!"
(These are the other tofu health benefits to know.)
How silken tofu differs from coconut
"Silken tofu has a bland taste, and it will take on the flavors of other ingredients in the recipe," says Berger.
"If you want the silken tofu to taste like coconut, add coconut extract! Since silken tofu is a bit thicker than coconut milk, you can use less when subbing it. Generally, two Tablespoons of silken tofu will replace a quarter cup of coconut milk."
When to substitute silken tofu for coconut milk
Silken tofu isn't always a straight substitute in recipes. "For foods like curry, soups, or smoothies, you might want to add soy or almond milk to thin out the silken tofu a bit," says Woods.
The ingredient will work great as a substitute in recipes like vegan mousses, puddings, dairy-free Alfredo sauce, and smoothies, according to Volpe. "It may also be a good substitute for plant-based ice cream for people who don't like the strong flavor of coconut or who have a nut allergy," she says.
Now that you know about these coconut milk substitute options, check out these coconut milk recipes.
If you've ever rushed to rinse your mouth out because it suddenly tastes like pennies, you're not alone. People experience a metallic taste for a variety of reasons, from sinus infections to chemotherapy.
It's estimated that 15 percent of U.S. adults experience some type of disordered taste or smell, according to the National Institutes of Health (NIH).
Because taste and smell are so intertwined—your preference for a certain food is usually based on both aroma and flavor—it can be difficult to determine whether a mouth that tastes like metal can be blamed on your taste buds or nose.
To help you root out the reason for the metallic taste—and figure out how to get rid of it—we have rounded up the latest research on the causes and treatments of a mouth that tastes like metal.
Most cases of a lingering metallic taste stem from injuries or infections, according to the National Institute of Dental and Craniofacial Research. However, it's also possible to have a lifelong taste disorder.
"A metallic taste can be caused by a variety of reasons, including medications or supplements, sinus infections, oral hygiene, or even pregnancy," says Natasha Bhuyan, MD, an evidence-based provider at One Medical and clinical assistant professor at the University of Arizona College of Medicine in Phoenix, Arizona.
These are many possible causes of metallic taste, which we unpack in detail below.
Poor oral hygiene
Sinus infections and respiratory infections, including Covid-19
Poor oral hygiene could be one simple reason there is a metallic taste in your mouth, according to Isabel Garcia, DDS, a faculty member and practice leader at Touro College of Dental Medicine in Hawthorne, New York, where she oversees the clinical training of dental students.
Not taking care of or cleaning your teeth could lead to gingivitis and periodontitis. According to Garcia, these beginning stages of gum disease could cause metal mouth.
Forty-seven percent of U.S. adults older than 30 have some degree of periodontal disease, according to the Centers for Disease Control and Prevention (CDC). A metallic taste might be your first warning sign, though you will probably also have symptoms like bad breath, tender gums, or sensitive teeth.
"Visiting your dentist every six months for a checkup and cleaning keeps you updated on the state of your oral health while also allowing an opportunity for any suggestions on how to create and maintain better health habits that are specific to you," Garcia says.
Registered dietitian nutritionist Vicki Shanta Retelny, host of the "Nourishing Notes" podcast, also recommends cleaning your tongue to get rid of unpleasant tastes.
You have a sinus infection, allergies, upper respiratory infection, or cold
The congestion and mucus associated with respiratory infections may cause a foul or metallic taste in the mouth.
"In this situation, mucus from the nose and throat will be tasted on the tongue," says Lisa Lewis, MD, a pediatrician in Fort Worth, Texas.
These sinus problems could include anything from the common cold and sinus infections to nasal polyps.
People with chronic sinusitis often experience unpleasant or metallic tastes. A study of 68 such patients in the International Forum of Allergy & Rhinology found that a metallic taste was particularly common among men, seniors, and frequent smokers.
So, why does mucus in your nose trigger a metallic taste in your mouth? It's because up to 90 percent of flavor actually comes from your sense of smell, according to research published in the medical journal Flavour.
A stuffy nose can change your perception of flavor, making it seem like your mouth has a sour or metallic taste.
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You have or had Covid-19, or are reacting to the vaccine
Covid-19 causes upper respiratory tract symptoms, and it may also cause a loss of taste and smell.
Even after the infection resolves, food may not taste quite right.
"Peppermint essential oil smells like acetone; my little puppy smells like chalk; citrus fruit tastes like gasoline or kerosene; animal protein tastes like metal; red wine tastes like disinfectant; red bell pepper tastes like liquid smoke," Amy Wright told The Healthy in a previous interview. After being admitted to the hospital in March of 2020 for Covid-19, Wright had lingering long-Covid symptoms.
She's not the only one to experience a metallic taste in the mouth after Covid-19.
A 2020 case study in BMJ Case Reports found that one person with Covid-19 in China initially had a loss of taste and smell before developing other flu-like symptoms such as coughing. And they too described food as tasting bland and metallic.
Even if you haven't had Covid-19, there's another way you might experience a metallic taste in the mouth related to this disease—the Covid-19 vaccine.
NBC News reported that some people are experiencing an immediate metallic taste in their mouth right after getting the Covid-19 vaccine. Experts say it's rare and typically goes away the same day, according to the NBC report
However, if you continue to feel a metallic taste in your mouth or other taste changes, pay attention to any other possible cold-like symptoms. This might be a sign of Covid-19 infection and not a reaction to the vaccine.
The most common cause of a metallic taste in the mouth is medications. Antibiotics, antihistamines, over-the-counter supplements, and blood pressure medications are all known for causing this taste side effect.
Why? Dr. Lewis explains that the substances are released and excreted in the saliva when the body ingests and absorbs medication. The end result is often a metallic taste in the mouth.
"Commonly, vitamin supplements that contain iron, chromium, calcium, and zinc cause a metallic taste in the mouth," she says. "This side effect may also be with antibiotics and neurologic and cardiac medications."
"Lithium is a classic," says Dr. Bhuyan. "Other antidepressants, antibiotics, and even medicine for gout can be culprits."
Dr. Lewis adds that a common medication side effect is dry mouth, which could also cause a foul or metallic taste.
Just as medications, supplements, and multivitamins can make your mouth taste like pennies. This is particularly true of supplements with actual metals like iron or zinc.
"Cold lozenges made with zinc can cause a temporary metallic taste, but it goes away after the lozenge dissolves," Shanta Retelny explains. The same is true of iron supplements, which have a distinct iron taste.
Dysgeusia, which is an abnormal or impaired sense of taste, could be caused by an excess or lack of zinc, says Kristin Koskinen, a dietitian nutritionist in Richland, Washington.
Malnutrition, which might include a zinc deficiency, may slow cell renewal, resulting in taste changes, according to Koskinen. On the other hand, people who take too much zinc through supplements could experience nausea, abdominal distress, or dysgeusia—in the form of that pesky metallic taste, Koskinen says.
Changes in your sense of taste are common during pregnancy.
Nesochi Okeke-Igbokwe, MD, a physician and health and wellness expert in New York, says that these changes to your taste buds may be due to some of the hormonal changes that occur during pregnancy. This usually happens during the first trimester and typically subsides in the second.
Shanta Retelny adds that both prenatal vitamins and early pregnancy can make your mouth taste like metal. The good news? "It goes away quickly," she says.
In addition to nausea, a common complaint of cancer patients undergoing chemotherapy is a metallic taste in the mouth.
Many cancer survivors can commiserate about the ubiquitous "metal mouth" triggered by chemotherapy and other cancer treatments. In fact, between 10 and 78 percent of cancer patients experience this phenomenon, a study published in Cancer Treatment Review.
Here's why: Some bitter medicines injected into your bloodstream can make their way into your saliva, too, causing metal mouth. The resulting metallic taste could be just one of the reasons you're losing your appetite.
Have you ever eaten something that leaves your mouth with a bitter aftertaste for hours? What about weeks? A 2013 report in the medical journal Food Chemical Toxicology outlined 501 complaints of a long-lasting metallic aftertaste from pine nuts.
Interestingly enough, researchers did not find that the metallic taste was related to a pine nut allergy. Rather, the common thread was the consumption of a specific type of pine nut: Pinus armandii. So if you love eating pine nuts but hate their aftertaste, try a different variety.
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You have mercury poisoning
One side effect of mercury poisoning is a metallic taste in your mouth, according to Dr. Okeke-Igbokwe.
That said, more severe symptoms, such as neurological issues, are more concerning. Exposure to mercury could stem from working in an industrial job or from eating methylmercury-contaminated fish, she adds.
"The bottom line is that there are various modes in which one may become exposed to mercury, and this exposure may have some deleterious effects on the body," Dr. Okeke-Igbokwe says.
"It's definitely important to recognize some of the symptoms of mercury toxicity so that you know when it is necessary to seek out medical help."
Although rare, liver or kidney disease could cause a metallic taste in your mouth, too. According to Dr. Lewis, that's because these conditions create a buildup of chemicals in the body.
"These chemicals are released into the saliva, causing a metallic taste," she says. "For example, patients with severe kidney disease will have excess production of ammonia in the saliva, causing a metallic taste in the mouth."
This can cause a variety of oral symptoms, according to a review in the Saudi Dental Journal. Unfortunately, one of those symptoms is a mouth that tastes like metal, according to a report in the European Archives of Oto-Rhino-Laryngology.
Other symptoms of kidney disease include:
bloody urine
fatigue
unexplained weight loss
swollen ankles
If the metallic taste in your mouth can be traced to chronic kidney disease, treatment might include medical interventions such as dialysis.
Neurological disorders affect your nervous system, which helps relay sights, smells, tastes, and sounds to your brain. These diseases can disrupt your sense of flavor, making your mouth seem metallic "due to changes in taste," according to Shanta Retelny.
Research also supports this.
In a case study of a man with a rare disease called facial onset sensory and motor neuronopathy (FOSMN), a change in taste was one of the patient's first symptoms, according to a report in the journal BMC Neurology.
If you experienced premature hearing loss, your doctor might have suggested surgery to fix the issue.
Unfortunately, nerve damage sometimes occurs during these procedures. Taste dysfunction—including a metallic taste in the mouth—is one well-documented side effect of nerve damage during ear surgery.
Fortunately, there might be medications to treat this issue. In one case study published in the American Journal of Otolaryngology and Head and Neck Surgery, a patient found relief after taking an antidepressant called amitriptyline.
If you think you're experiencing a metallic taste due to nerve damage, talk to your doctor about possible treatments that might work for you.
A metallic taste in your mouth can be a side effect of breathing in metal fumes, according to the National Organization for Rare Disorders.
This can occur in welding centers or metal manufacturing facilities with poor ventilation. Fortunately, symptoms like chills, fever, and a metallic taste often dissipate within hours of escaping to a well-ventilated area.
If you believe you've been exposed to heavy metal or any metal fumes for a prolonged period of time, seek medical attention to determine any long-term impact on health.
If the metallic taste in your mouth doesn't go away after a day or two, it's time to call your doctor.
Rather than using a quick fix like mouthwash or mints, a medical professional will discuss your medical history, current medications, and supplements, and possibly examine your body for obvious signs of a relevant health condition.
Your treatment will depend on the underlying cause of the metallic taste.
"Since there are so many different causes of tasting metal, it's important to see a primary care provider so they can determine the next best steps to get your tastebuds feeling metal-free," Dr. Bhuyan says.
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Treatments for a mouth that tastes like metal
The best way to get rid of a metallic taste in your mouth is to determine what's causing it in the first place.
If the cause is related to something you consume
If the taste is due to a medicine, multivitamin, or pine nuts, the flavor will dissipate if you stop consuming the culprit.
However, you should never stop taking prescription medication or deviate from the prescribed amount without talking to your doctor.
If the cause is related to your environment
If your mouth tastes like metal because of heavy metal poisoning or breathing in metal fumes, your first step should be to step into a well-ventilated area.
The next course of action is contacting your doctor to determine your level of toxic exposure and a possible treatment plan.
If the cause is medical
Does your mouth taste like metal because you have a disease or dental issue? Then the solution begins with treatment for the underlying cause.
If your mouth tastes like pennies because you're pregnant, take heart—this unsettling side effect should subside by the second trimester.
Home remedies
While you wait for a diagnosis and treatment plan from a medical professional, these home remedies and might help:
Brush your teeth twice a day, as recommended by the American Dental Association.
Try chewing sugar-free gum or mints between meals.
Drink water regularly throughout the day.
"Staying hydrated can help decrease any foul tastes in the mouth," Shanta Retelny says.
The post 4 Substitutes You Can Use for Coconut Milk appeared first on The Healthy.
The world's most beautiful restaurants .
While ultimately it all comes down to the food, most of us will look for stunning interiors, exceptional location and incredible ambiance to match the plates set in front of us. We've scoured the globe to bring you some of the world's most incredible dining spaces. From the ultra-modern and ultra-luxe to the romantic and whimsical, these are the world's most beautiful restaurants. If planning to book, check local restrictions – some restaurants might be temporarily closed due to COVID-19 restrictions.