Article Category: Nutrition
Author: Shifa Fatima, MSc.
Medical Review: Dr. Apoorva T, MHM.
Review Date: April 5, 2022
Millions of people across the world suffer from diabetes. It is a chronic condition that usually imposes several dietary restrictions. Coconut water is an all-time favourite drink that is immensely beneficial for health and is delectable. This comprehensive guide examines whether coconut water is suitable for diabetic patients, its nutritional profile, glycemic index, health benefits, and safe consumption practices.
Health specialists always advise coconut water for diabetes because of the way it helps manage blood sugar levels. Early research reveals that coconut water has the potential to help manage your blood glucose levels. Besides, studies also reveal anti-oxidant, hypoglycemic, and nephroprotective properties of this drink.
Yes, diabetic people can without a doubt drink coconut water. Because of its low sugar content, coconut water is excellent for diabetics. Diabetes individuals who exercise regularly can consume up to one cup of coconut water each day.
Coconut water is appropriate for diabetics due to its low sugar content. The minimal sugar content of coconut water has no effect on blood sugar levels. Moreover, its high potassium, magnesium, manganese, vitamin C, and L-arginine content might boost insulin sensitivity in cells. Therefore, it helps manage blood sugar and is suitable for people with diabetes.
The glycemic index of natural, plain coconut water is 3, which is considered low GI. It even has a glycemic load of zero, ensuring it doesn't lead to an immediate blood sugar spike. The low natural sugar present in natural coconut water makes it safe yet delicious for consumption.
Coconut water is good for diabetes because of its power-packed nutritional profile. One cup of coconut water (approximately 240 grams) contains:
| Nutrient | Amount per Cup (240g) |
|---|---|
| Calories | 45 calories (approximately) |
| Sugar | 6 grams |
| Carbohydrates | 9 grams |
| Fiber | 2.6 grams |
| Protein | 1.7 grams |
| Fat | 0.5 grams |
| Sodium | 252 milligrams |
| Potassium | 600 milligrams |
| Magnesium | 60 milligrams |
| Iron | 0.7 milligrams |
| Vitamin C | 5.8 milligrams |
One cup of coconut water equals 45 calories (approximately), so it is easy to include it in your diet without exceeding your ideal daily calorie count.
Thanks to its relatively low sugar content, coconut water for diabetic patients is considered very safe. Coconut water tastes sweet thanks to its naturally present sugars.
| Type | Volume | Sugar Content | Carbohydrates | Calories |
|---|---|---|---|---|
| Unsweetened (Natural) | 8 oz (240 ml) | 9.5g | 10.5g | 44 |
| Sweetened (Packaged) | 8 oz (240 ml) | 18g | 22.5g | 91 |
| Sweetened (330 ml) | 330 ml | Equivalent to 4 tablespoons sugar | - | - |
Recommendation: Look for beverages with less than 2g sugar per 100ml. Unsweetened coconut water is a relatively better choice than several other beverages (like sugary soda).
Tender coconut water is hygienic, fresh, natural, and free of artificial sweeteners or preservatives. Key benefits include:
Early research states that regular consumption of coconut water can significantly improve your blood sugar, haemoglobin A1C (HbA1c), and oxidative stress. Often diabetes is associated with high blood pressure, and this natural drink helps regulate both blood pressure and blood sugar levels in diabetes.
Coconut water is enriched with vitamin C, potassium, magnesium, manganese, and L-arginine, which cumulatively help improve insulin sensitivity. It also contains:
Daily Benefits:
Coconut water is low in carbs, has no unsaturated fats, and is low on the glycemic index. The coconut water glycemic index is just 3, making coconut water ideal for diabetics. The drink is packed with magnesium, which helps the production of insulin. The tiny amounts of natural sugar present in coconut water won't shoot up your blood glucose levels.
Coconut water is excellent for increasing your metabolism or basal metabolic rate. Key metabolic benefits:
Issues with blood circulation can give rise to several problems like vision problems, muscle spasms, or even kidney failure. Coconut water is acknowledged to better your blood circulation and helps restore the blood flow in your body, thereby averting issues related to blood circulation.
Coconut and coconut water are immensely high in dietary fibre and are enriched in amino acids helping regulate your blood sugar levels. Benefits:
Often obesity is associated with diabetes, and most diabetics constantly try to lose weight. This natural drink:
There are plenty of ways to consume coconut water. The most common is to drink it plain on an empty stomach. Below are creative recipes to incorporate coconut water into your diet:
Ingredients:
Instructions: Take a glass with some strong espresso and fill half the glass with ice cubes. Pour some coconut water and stir well to make this energy-boosting drink. Since coconut water is naturally sweet, you don't need to add sugar to your coffee.
Ingredients:
Instructions: Mix a tablespoon of cashew butter and a tablespoon of lime juice, and thin it with coconut water until you get a thick-pouring salad dressing. You can use this dressing on all the salads you have during your day.
Ingredients:
Instructions: Combine all ingredients in a mixing bowl and let it refrigerate overnight. The ingredients soften and absorb the liquid. If you feel the texture is too thick, add more coconut water before having it for breakfast.
Ingredients:
Instructions: Add chopped fruits (optional), a dash of lime juice, and coconut water to ice-lolly molds. Let them refrigerate overnight. This is the easiest recipe and requires a few minutes from your busy schedule.
Instructions: Instead of adding plain water to your rice dishes, add coconut water in the same quantity. It will make your rice slightly sweet, fluffy, delicious, and healthy. If you don't like sweet-tasting rice, you can squeeze some lemon juice into the rice preparation to balance the flavors.
Ingredients:
Instructions: Remove the flesh from the watermelon and deseed it. Cut it into small cubes and put it into a blender. Add some coconut water, lime juice, and a few mint leaves. Blend till a smooth consistency drink is ready. This drink tastes delicious and also helps replenish electrolytes. It can also be consumed as a post-workout drink to rehydrate your body.
According to experts, it is best to drink coconut water in the morning as the lauric acid present in the drink helps in:
Important: You should stick to the routine of consuming only one glass of coconut water in the morning. Exceeding the consumption limit can lead to numerous health problems.
Although coconut water is sterile, clean, and an important electrolyte, it shouldn't be overconsumed by people diagnosed with diabetes. The top risks associated with excess consumption include:
Making the kidney's function harder to remove excess water. Overworked or hyper-functioning kidneys can affect the way your body functions.
Coconut water sugar content is high, so excess consumption can result in blood glucose spikes.
People, especially pregnant women, with low blood pressure problems should avoid excessive consumption of coconut water since the drink naturally reduces blood pressure.
Medical Consultation: If you have any type of diabetes and are taking any ongoing treatment from a medical practitioner, talk to them regarding how much coconut water is safe for your consumption.
People often have mixed responses when it comes to eating coconut in diabetes. But when it comes to coconut water, you can have it in its most natural form.
| Type | Sugar Content | Glycemic Index | Recommendation |
|---|---|---|---|
| Natural (Plain) | Low (9.5g per 240ml) | 3 (Low GI) | Most desirable for diabetics |
| Sweetened | High (18g per 240ml) | Higher | Can spike blood sugar |
| Packaged | Varies (extra added sugar) | Higher | Often has added sugar |
Key Differentiator: The content of sugar in coconut water. Always be mindful of it before consuming the drink.
Recommendation: Natural coconut water glycemic index is lower than sweetened or packaged coconut water, making it more desirable for people with diabetes.
Coconut water is definitely good for diabetes, thanks to its low sugar content.
As coconut water is low on the glycemic index, it can be safely consumed by a diabetic patient.
Tender coconut is an exceptional source of fibre, MCTs, vitamin C, and several other minerals. It improves your digestion, metabolism, and heart health and assists your weight loss, and this is why it is suitable for diabetes. However, don't binge on it, as it is quite high in saturated fats.
Yes, coconut water is good for gestational diabetes. In fact, the presence of vitamin C, potassium, magnesium, manganese, L-arginine, and other nutrients helps pregnant women control their blood sugar levels, making it easier to improve gestational diabetes. It even helps reduce diabetic retinal damage, so natural coconut water can be consumed during pregnancy.
Yes, coconut water is good for diabetes. The low sugar content and the high percentage of powerful nutrients like magnesium, potassium, vitamin C, manganese, and L-arginine help people control their blood glucose levels. But if you have diabetes, you should consume it in moderation. Anything more than 1 glass of coconut water can be harmful because of its natural sugar content.
Yes, natural coconut water is good for people with type 2 diabetes. It is because the drink has a low glycemic index and relatively low natural sugar. The low GI score ensures there won't be a sudden blood sugar spike, provided you don't over consume the drink. People with diabetes should not drink more than 1 glass of natural coconut water daily.
A glass containing 240 ml of natural, unsweetened coconut water has approximately 9.5 grams of sugar, whereas sweetened coconut water of the same quantity would have approximately 18 grams of sugar. Since sweetened coconut water has nearly twice as much sugar in one coconut water, you should always try to pick natural coconut water.
Yes, coconut chutney is good for diabetes. It is rich in fiber and fat, low in carbohydrates, and doesn't have high saturated fat and sugar content, which makes it an excellent and healthy choice for people with diabetes. Just be sure to consume it in moderation to enjoy its benefits.
Yes, coconut juice is good for people with diabetes. It is a rich source of both fiber and amino acids that help control blood glucose levels. The fiber content helps digest glucose in the body, improving the condition of a diabetic condition. Coconut juice also has a medium glycemic index, making it a better drink option for everyone.
Yes, naturally occurring coconut milk is good for diabetes. But packaged coconut milk is less desirable than its natural counterpart because of the sugar content. Packaged coconut milk contains artificial or refined sugar, which can contribute to blood sugar spikes, which is not the case with natural coconut milk. So avoid picking packaged coconut milk and stick to natural options.
Coconut water is good for diabetes. This rich and delicious source of natural electrolytes is highly advocated for diabetes. It is free of any artificial sweeteners and rich in several vitamins, minerals, and antioxidants, making it immensely healthy. It increases your metabolism and supports your weight loss. It is low on the glycemic index and contains little sugar, making it a recommended drink for diabetics.
Key Takeaways:
This website's content is provided only for educational reasons and is not meant to be a replacement for professional medical advice. Due to individual differences, the reader should contact their physician to decide whether the material is applicable to their case.
Sugarfit.com is a one-stop destination to answer any query related to diabetes. Their team of specialists can ably guide you on any diabetes-related query and help you manage your blood glucose levels.
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