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Is Coconut Water Good for Diabetes or Should You Avoid it?

is coconut water good for diabetes

Coconut water has grabbed a lot of positive attention as being one of the most feasible, affordable, accessible, hydrating, and refreshing drinks.

Also sometimes referred to as ‘nature’s sports beverage’, coconut water is the first choice of many people looking for a healthy option to rehydrate and keeping themselves healthy and rejuvenating.

Now if we talk about diabetic people consuming coconut water, the opinions and discussions can be skeptical. 

So, we bring to you a complete guide on whether coconut water is good for diabetics or you must avoid it.

Benefits of Coconut Water You Should Know

The nutritional properties and nutrition facts of coconut water make it the go-to healthy electrolyte drink for all the age groups out there. It has tremendous health benefits which are as follows-

1) Rich in Electrolytes

Coconut water serves as one of the best post-workout drinks due to the presence of a high electrolytes count and you can enjoy it with ease as it is a quick sip-on beverage. 

It is loaded with sodium and potassium, two key electrolytes that are much needed by the body to maintain a good fluid balance.

2) Help in Removing Acne and Blemishes

With skin problems being one of the most common concerns these days, coconut water serves as a savior to decreasing the excess oils on your skin which reduces breakouts.

It acts as an anti-inflammatory, anti-microbial detox drink which works quite effectively in reducing acne. To you rescue here are skin detox drinks you can quickly make. 

3) Help in relieving hangover headaches

Coconut water is rich in potassium and is basically non-acidic, which makes it a perfect choice to calm down your head from a fizzy hangover.

It is also very hydrating so you won’t feel alcohol dehydrating you to its core once you have had a glass full of coconut water.

To know more about alcohol and dehydration, read Does Alcohol Dehydrate You?- A Nutritionist’s Opinion.

4) Has Anti-aging Properties

Coconut water contains vitamins that have been proved to slow down the ageing process of the skin, helping it to repair and rebuild itself more effectively.

The proteins that are present are those that promote cell development and activation, hence rejuvenating skin age. 

5) Contains Antioxidants

The higher the number of antioxidants in your coconut water, the better – thus avoid the highly processed and heat pasteurized varieties.

Coconut water contains some antioxidant benefits because it is a source of vitamin C. But it is advised not to solely rely on coconut water for your antioxidant needs. 

What are the other sources of antioxidants? Read: 5 Best Antioxidant Drinks Suggested By Nutrition Experts.

Coconut Water and Sugar Content

Due to naturally existing sugars, coconut water has a sweet flavour. However, the amount of sugar in it fluctuates depending on how much sugar is produced.

Normally, 300 ml (295 grams) of coconut water contains the following nutrient amounts-

  • Sugar- 22 grams
  • Carbs- 27 grams
  • Energy- 109 Kcal

No doubt, sweetened coconut water is comparatively higher in sugar content. Thus, try preferring unsweetened coconut water which has around 9.6 grams of sugar only.

Coconut water is high in potassium, manganese, and vitamin C, with 9%, 24%, and 27% of the Daily Value (DV) in just 240 ml respectively.

Is Coconut Water Good For Diabetes?

Coconut water, according to a study published in the Journal of Medicinal Food, aids in the treatment of diabetes. Here is why a diabetic can actually drink coconut water without any fear of their sugar levels shooting up-

  • Coconut water is high in protein and fibre, which are both important nutrients for diabetes. Both nutrients take a long time to digest, gradually rising blood sugar levels. 
  • Since coconut water has natural sugars, it serves as a better option than other commercial drinks which contain refined sugars risking the diabetic conditions worsen. 
  • The hydration factor of coconut water is very crucial for diabetics and is a great source of replenishment that keeps you energetic throughout the day. It also helps in maintaining the pH balance and metabolic functioning of the body. 
  • Potassium, which is high in coconut water, regulates the function of the kidneys, which is particularly important for diabetics.

Despite its numerous health benefits, diabetics remain skeptical since the natural sugar coconut water contains may cause blood sugar levels to surge.

To prevent the risk factors of coconut water, prefer having no more than two glasses of coconut water every day.

However, if your blood glucose levels fluctuate oddly on a regular basis already then, it is recommended that you avoid drinking coconut water at all. 

Make sure you choose immature green-coloured coconut due to less natural sugars present in them as comparable to mature ones.

Malai from matured coconut contains higher sugar, which may be dangerous to diabetics”

Always choose fresh juice over packaged juice, which may have added sugar and preservatives.

Takeaway

Coconut water is a nutrient-rich, hydration beverage that has minimal negative outcomes if taken in optimum and limited amounts.

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