Coconut Water – Health Benefits for Diabetics and Non-Diabetics

Coconut water or Mother nature’s sports drink is an elixir that can be consumed at any time and in any place. This beverage is fresh, hygienic and free of artificial sweeteners and preservatives. Coconut water usage is considered to provide several health advantages.

One of the most important advantages is that it is an excellent drink for restoring electrolyte balance before and after workouts or physical activity, owing to its two most critical salts – potassium and sodium. It also contains calcium, phosphorus, zinc, manganese, iron, copper and essential amino acids.

Coconut water, the clear liquid found in the centre of a green, immature coconut, has been a staple in health-conscious people for some years. Let us understand how coconut water can be the optional drink for a diabetic person.

Is coconut water safe for Diabetes, if so, when to drink it to avoid sugar spikes? 

Yes, undoubtedly, diabetic patients can consume coconut water. Diabetic patients who exercise regularly can take up to 200 ml of coconut water twice or thrice a week. But drink with caution and after consulting your nutritionist or diabetologist.

In general, coconut water doesn’t cause a surge in your blood sugar levels because of its low glycemic index and a tiny amount of natural sugar. Apart from this, Coconut water contains the following minerals as listed below.

Magnesium 

Most of coconut water’s health advantages come from the high concentration of electrolytes. 100 g of coconut water contains 25 mg of magnesium and 240 g (1 cup) of coconut water contains 60 mg of magnesium.

Sodium  

It is said that one cup of fresh coconut water has 252 mg of sodium. That amounts to more than 25% of the 1,000 mg per day that is advised. Limit sodium consumption if you have high blood pressure or other health conditions.

Potassium 

Each cup (240 g) of coconut water contains 600 mg of potassium and 30mg of salt. Compared to other electrolytes, coconut water has a substantially higher potassium content.

Phosphorous 

Both coconut and coconut water are rich in phosphorous content. In general, one cup (240 g) of coconut water is said to have a phosphorous content of 48 mg.

Vitamin C  

Coconut water does contain some nutrients, including trace levels of Thiamin (B1), vitamin C, potassium and sodium. Additionally, it includes certain simple sugars and amino acids. The vitamin C content present in 100 g and 240 g of coconut water are 2.4 mg and 5.8 mg, respectively.

Are you aware of the sugar content in coconut water?

The naturally existing sugars in coconut water are responsible for its sweet flavour. Most packaged coconut water has a high sugar level, which is not always because sugar has been added to it.

It can include up to 15g of sugar per 330ml carton and is sometimes merely a highly concentrated type of coconut water. It is equivalent to about 4 tablespoons of sugar. Hence, always look for products that have less than 2g of sugar per 100ml.

Moreover, you can always limit your intake to 1–2 cups.

Ways to consume coconut water 

 You can consume coconut water in the following ways.

• Enhance the flavour of your rice meals with coconut water
• Create a salad with coconut water as a flavour
• Make ice cream with coconut water
• Mix coconut water with oats
• Serve delicious summertime mocktails with coconut water added to it
• Make an iced coffee with coconut water
• Make a smoothie with coconut water
• Make a green coconut water curry

Let us look into the nutritional benefits of coconut water for diabetic and non-diabetic patients

1. Contains essential nutrients

 Coconut water contains a variety of vitamins and minerals that aid in replenishing electrolytes in the body. It has high

content, as well as potassium, calcium, magnesium, sodium and iron. These ingredients help to keep blood sugar levels in balance.

2. Contains a low glycemic index

Tender coconut water has a low glycemic index and contains very little natural sugar, so it will not shoot up your glucose levels.

3. Boosts the pace of your metabolism

When it comes to increasing your metabolic rate, coconut water is an excellent alternative. The best aspect is that it has a relatively low carbohydrate composition and gives a sense of fullness, which helps to keep your hunger in check and aids digestion.

Coconut water has few calories and is gentle on the stomach. It is high in bioactive enzymes, which are known to aid digestion and increase metabolism.  Fat breaks down easily due to a higher metabolic rate in the body.

4. Enhances blood circulation

Diabetes patients experience blood circulation issues, which cause vision problems, muscle spasms, etc. Coconut water is known to enhance blood circulation and restore blood flow in the body, allowing you to prevent problems caused by poor blood circulation.

5. Helps with weight loss

Obesity might cause problems with your blood sugar levels. Furthermore, Diabetics frequently experience extraordinary weight gain. However, coconut water is low in calories and high in bio-enzymes, which proves to assist digestion.

Drinking coconut water daily helps to reduce the number of calories ingested.

6.Rich in antioxidants 

Your body enters a state of oxidative stress when there are too many free radicals, which can harm your cells and raise your risk of disease. Coconut water has been demonstrated in animal studies to have antioxidants that may work to alter free radicals, so they no longer cause damage.

7.Lowers risk of cardiovascular disease 

Coconut water can help reduce the chance of developing heart diseases by lowering cholesterol and triglyceride levels. Coconut water also helps to lower systolic blood pressure.

8.Protects the kidney and liver 

 Coconut water is good for a healthy heart. The potassium in it might lower blood pressure. Furthermore, a previous investigation discovered that coconut water might help lower the chance of acquiring heart disease.

9.Powerhouse of energy 

Coconut water is a delicious, naturally occurring electrolyte-rich beverage that supports your heart, controls blood sugar levels, supports kidney function and keeps you hydrated even after exercise.

What is the best time to drink coconut water for a diabetic patient?

People with Diabetes should limit themselves from consuming excess coconut water (recommended not more than 200 ml each time). The optimum time to consume it is in the morning, immediately after a workout and on an empty stomach. Coconut water has proven to be a fantastic beverage for Diabetics.

Is coconut water good for gestational diabetes? 

Gestational diabetes  affects pregnant women, since coconut water (in moderation) is safe for diabetics. Consult your gynaecologist, how much coconut water is appropriate to consume and other Gestational Diabetes management strategies.

What amount of coconut water should you drink every day to manage Diabetes?

Try coconut water and limit your consumption to 1-2 cups (240-280 ml) per day if you have Diabetes.

Besides being good for one’s general health, coconut water has proven to be a great health drink for people with Diabetes.

Risks of overconsumption of coconut water 

High in potassium

Coconut water can raise blood potassium levels if consumed in significant quantities. Kidney issues, as well as an erratic heartbeat, may result from this consumption. However, coconut water is safe for young children.

Overdosing on potassium can result in Diarrhoea and other unpleasant digestive symptoms.

Coconut water is not packed with glucose 

Coconut water has a low glycemic index and minimal natural sugar. Hence, it won’t cause a spike in your blood sugar. Glucose provides the body with energy. Coconut sugar can raise blood glucose levels and help prevent diseases like Hypoglycemia or low blood sugar.

Coconut water reduces blood pressure 

Even blood pressure can be lowered with coconut water. Coconut water may help people with high blood pressure to lower it. However, it may be better to avoid coconut water if you are taking blood pressure medication, because it could cause the blood pressure to drop too low.

For people with Diabetes, disease care and management can be expensive. The chronic nature of Diabetes and its complications are the reasons behind the high cost involved.

Star Health Insurance offers Diabetes Safe Insurance Policy, a precise plan for people with Type 1 and Type 2 Diabetes and its complications.

This plan is available in unique variants – Plan A and Plan B, both on an Individual and Floater basis. The policy covers the Diabetes treatment cost under a specific waiting period. For more details on the policy, you can refer to the policy clause and wording.

In conclusion

 Tender coconut water is high in vitamins and minerals while low in sugar. You should, however, avoid sugar-sweetened coconut water, which might increase your calorie intake and blood sugar levels.

According to animal research, consuming mature coconut water may reduce blood sugar and haemoglobin A1C levels. Furthermore, it is delicious and natural.

So, if you’re seeking a delightful beverage that doesn’t harm your blood sugar levels, you will be recommended to have coconut water.

FAQs

Is coconut water good for Type 2 diabetics? 

Coconut water has proven to be a good beverage for people with Type 2 Diabetes.

Can Type 1 Diabetics have coconut water? 

Sugar-sweetened coconut water should be avoided by Type 1 Diabetes people because it can increase your blood sugar levels. Choose an unsweetened kind and limit your consumption to 1-2 cups per day if you have Diabetes.

Is coconut water good for pregnant females? 

Yes, coconut water is good for pregnant women because of its hydrating content and presence of electrolytes.

Is coconut water good for Diabetes? 

Yes, coconut water is good for people with Diabetes. Because tender coconut water has a low glycemic index and minimal natural sugar, it won’t cause a spike in your blood sugar and therefore does not cause Diabetes.

Is coconut water good for Gestational Diabetes? 

Gestational Diabetes affects pregnant women, but since coconut water (in moderation) is safe for people with diabetes to drink, it can be consumed to women with gestational diabetes.

Does coconut water increase blood sugar in diabetics? 

Coconut water sweetened with sugar should be avoided because it can increase blood sugar levels. However, a patient diagnosed with Diabetes can take the doctor’s advice, before consuming coconut water.