Coconut good for diabetes
Nutrition

Are Coconuts Good For Diabetes?

When we think of diabetes the first thing we think of is often related to the foods we can and cannot eat. One such specific food that is a bit of a question mark is coconut, especially when it comes to diabetes. Coconut is a nutrient-dense plant food that is widely available. People living with diabetes often wonder ‘coconut is good for diabetes or not’ When it comes to maintaining a healthy diet, coconut milk, coconut oil, and coconut cream are all useful. The truth is that coconut oil, which is solid at room temperature, is a fantastic cooking oil. Let's read more about coconut and diabetes

Coconut Nutrition

Here are the specific nutritional details of coconut. These will clear all doubts such as ‘is coconut good for diabetes patient?’. Coconut has nutrients like Vitamin C, Thiamin (vitamin B1), Folate, Potassium, Manganese, Copper, Selenium, Iron, Phosphorus, Potassium etc. One cup of coconut has around 46 calories. Coconuts are a fantastic source of saturated fat that occurs naturally in them. Saturated fat is derived from short and medium-chain fatty acids such as lauric acid, which is transformed into monolaurin, a molecule that has been shown to fight pathogenic organisms (bacteria).

RAW COCONUT MEAT DRIED COCONUT MEAT
Calories 354 650
Protein 3 grams 7.5 grams
Carbs 15 grams 25 grams
Fiber 9 grams 18 grams
Fat 33 grams 65 grams
Manganese 75% of DV 137 % of DV
Copper 22 % of DV 40% of DV
Selenium 14% of DV 26% of DV
Magnesium 8% of DV 23 % of DV
Phosphorus 11% of DV 21% of DV
Iron 13% of DV 18% of DV
Potassium 10% of DV 16% of DV


Benefits of Eating Coconut

Coconut is a very healthy food for everyone. It has high nutritional value which makes it a superfood. If you’re wondering ‘can a person with diabetes eat coconut’, then yes, they can but it is recommended that they eat it in moderation due to the high fat content. There are different types of coconut products available such as coconut water, coconut milk, coconut flour and all of these have different benefits. Let’s learn more about coconut and diabetes

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Benefits of eating Coconuts For Diabetes

  • Coconut is an excellent source of nutritious fiber, as well as being tasty. A modest snack-sized portion of fresh coconut has four grams of dietary fiber, accounting for a whole 16 percent of your daily required dietary requirement. Consuming a product that supplies this much fiber in exchange for just 2% of your daily carbohydrates is unquestionably a sensible move for people with diabetes.
  • Fresh coconut, used in moderation, is a healthy nutritional alternative for people with diabetes to consider. If you don't have access to fresh coconut, around 28-30 grams of dried coconut will provide the same amount of fresh coconut as a 2-inch square of fresh coconut.
  • Coconuts have copper and iron, which aid in the formation of red blood cells and are abundant in them. Selenium, which is a vital antioxidant that protects your cells, is also present in coconut which answers the question ‘can you  eat coconut in diabetes
  • Coconut is low in carbohydrates and rich in fiber and fat, therefore it may be beneficial for regulating blood sugar levels. It is also possible that the high fiber content of coconut meat may aid in slowing digestion and improving insulin resistance, which will aid in regulating blood sugar levels as well.
  • Coconut meat includes phenolic chemicals, which are potent antioxidants that may aid in the protection of cells against oxidative stress. Gallic acid, caffeic acid, salicylic acid, and p-coumaric acid are the most prevalent phenolic chemicals found in the plant material. As a result of the polyphenols present in it, LDL (bad) cholesterol is less likely to be damaged, reducing the likelihood of plaque formation in arteries, which may raise the risk of heart disease. 

Answering ‘can diabetics eat coconut’, these various benefits of coconut make it a good source of nutrients even for people with a diabetic disorder.

Coconut Glycemic Index

The glycemic index, simply put, is a measure of how quickly a food causes our blood sugar levels to rise. Any food that has a low glycemic index is safe for people living with diabetes. Since coconuts have different variations, the glycemic index of all these differ. In average coconut glycemic index is 42. Wondering ‘is coconut milk good for diabetes’? The answer is yes, its glycemic index is 41 which is lower than the low range. While the glycemic index of coconut sugar and coconut flour is 35 and 65 respectively, coconut milk is still the best choice for people with diabetes. Due to its low GI, coconut milk helps to maintain the blood sugar levels in people with this disorder. It raises blood sugar levels slowly and ensures that a person does not get a sugar rush. Simply put, ‘is coconut milk good for diabetes’?, yes. is coconut milk good for diabetics

Different Ways To Consume Coconut For Diabetes

Since coconut comes in various types, incorporating it in diets and dishes is extremely simple. Coconut has an amazing taste which elevates any dish without doing much. It can be used on salads, in beverages, mocktails etc. here are some dishes that incorporate coconuts phenomenally. 

  • South Indian Food - making the best use of coconuts in chutney, south indian cuisine is a healthy breakfast for people with diabetes
  • Coconut Milk Coffee - substituting coconut milk in place of regular milk reduces the carb content and increases the nutritional value in coffee. 
  • Coconut Flour Sugar Free Cookies - making sugar free cookies with coconut flour in place of maida is a healthy snacks for diabetes
  • Coconut Water Mocktail - coconut water in place of alcohol in drinks is a great alternative and ensures that blood sugar levels remain balanced. Read more about is coconut water good for diabetes

Bottomline

Coconut is nutrient-dense plant food. It has nutrients like Vitamin C, Thiamin (vitamin B1), Folate, Manganese, Copper, Selenium, Iron, Phosphorus, Potassium etc. Coconut is good for diabetes because it is beneficial for regulating blood sugar levels. It is low in carbohydrates and rich in fiber and fat. Opting for unsweetened coconut products is better as they don't have a high sugar content, saturated fat and low carbs making them perfect for people with diabetes. Due to its low G.I., coconut milk helps to maintain the blood sugar levels in people with this disorder. Find out more in this article.

FAQs

1. What is the best time to consume Coconut for people with diabetes?

People living with diabetes often wonder ‘can diabetics eat coconut?’ and the answer is yes. It is safe to eat for people living with diabetes. The best time for them to consume coconut or related products is with breakfast in the morning. It is consumable even on an empty stomach but not highly recommended. 

2. How much coconut can you have in diabetes?

People living with the disorder often wonder 'is coconut good for diabetes patient?’ and while the answer is yes it is recommended that they stick to 1 coconut a day paired with fiber rich foods. Opting for unsweetened coconut products is better as they don’t have a high sugar content, saturated fat and low carbs making it perfect for people with diabetes. 

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