is coconut water good for diabetes
Nutrition

Benefits of Coconut Water Good for Diabetes

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. But is coconut good for diabetes? Yes, an exceptional source of fibre with other nutrients is highly recommended for diabetes. Is coconut water good for diabetes? Yes! One of the best natural spot drinks, coconut water, is very nutritious and recommended for diabetics.

Nutritional Values of Coconut Water

Coconut water is good for diabetes because of its power-packed nutritional profile. 1 cup of coconut water, or approximately 240 grams of coconut water, has the following nutritional value:

  • Sugar: 6 grams
  • Carbohydrates: 9 gram
  • Sodium: 252 milligrams
  • Potassium: 600 milligrams
  • Iron: 0.7 milligrams
  • Vitamin C: 5.8 milligrams
  • Magnesium: 60 milligrams
  • Fiber: 2.6 grams
  • Protein: 1.7 grams
  • Fat: 0.5 grams

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. If you were wondering, ‘is coconut water good for diabetes,’ the answer is yes, but you should consume it in moderation for best results.   

What are the tender coconut water benefits for diabetes patients?

Can diabetic patients drink coconut water? Yes! It is hygienic, fresh, natural, and free of artificial sweeteners or preservatives. It provides you with the most critical salts like potassium and sodium. It is rich in lauric acid that helps destroy pathogens, thereby helping fight viral infections and the common cold. Coconut water for diabetic patients is highly recommended thanks to its excellent properties that help restore your electrolyte balance after a regular walk or workout.

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Coconut water for diabetes

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. There are several reasons why coconut water for diabetic patients is helpful.

Sugar content in coconut water

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. Eight ounces or 240 ml of unsweetened coconut water offers around 9.5g sugar, 10.5 carbs, and 44 calories.

If you opt for packaged coconut water, its sugar content varies with the amount of sugar added by the manufacturer. Sweetened coconut water for diabetes can be tricky because eight ounces of this beverage usually contains 18g sugar, 91g calories, and 22.5g carbs. Consuming 330ml of sweetened coconut water is equivalent to almost four tablespoons of sugar. Hence, you must preferably look for beverages with less than 2g sugar per 100ml.

Thanks to its half sugar content, unsweetened coconut water is a relatively better choice than several other beverages (like sugary soda). So, Can diabetic patient drink coconut water? Yes, if you opt for pure coconut water in its natural form, coconut water for sugar patients can be pretty beneficial.

How can coconut water help a diabetic person?

Can diabetics drink coconut water without having to worry about their blood sugar levels? Yes. 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.

Contains essential nutrients

Is coconut water good for diabetic patients? Yes, coconut water is enriched with researchers attributed these results to the high vitamin C, potassium, magnesium, manganese, and L-arginine, which cumulatively helps improve insulin sensitivity. It also contains calcium, phosphorus, iron, zinc, copper, and vital amino acids. Daily consumption of coconut water keeps you hydrated, helps maintain your pH balance, and betters your kidney function.

It helps fight constipation and acidity. Its vitamins and minerals help replenish electrolytes in your body and help keep blood sugar levels within limits.

It contains a low glycemic index

Is coconut water for diabetes good or bad? Can diabetics drink coconut water? Yes, they can. It 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.

Boosts the pace of your metabolism

Coconut water is excellent for you if you want to increase your metabolism or basal metabolic rate. The best aspect of coconut water is that it gives you a sense of fullness despite being relatively low on carbs. It hoards fewer calories, helps curb your hunger, and assists digestion. Packed with bioactive enzymes that are acknowledged to aid digestion, it boosts your metabolism and helps break down your accumulated fat.

Enhances blood circulation

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.

Fibre-rich source

Coconut and coconut water are immensely high in dietary fibre and are enriched in amino acids helping regulate your blood sugar levels. Its fibre content helps digestion and metabolism of sugar and improves blood glucose levels. Its fibre content is so high that coconut fibre is packed in capsule form, which is available as a health supplement.

Helps with weight loss

Often obesity is associated with diabetes, and most diabetics constantly try to lose weight. This natural drink is low in calories, rich in bio enzymes, and supports your digestion.

Ways to Have Coconut Water

There are plenty of ways to consume coconut water, but the most common is to drink it plain on an empty stomach. If you cannot drink plain coconut water daily, try making slight variations to its taste by squeezing some lemon juice or making lemonade using coconut water. It will give a citrusy flavor to coconut water, making it more enjoyable. 

Alternatively, you can have coconut water in combination with chia seeds. With so many ways to consume this energy, natural drink, you will never get bored of having coconut water in diabetes diet. If you are still looking for more fun and delicious ways to have coconut water, try the following recipes. 

Morning Coffees with Coconut Water

If you’re a coffee person, you can have a delicious start to your day by making a healthy yet tasty coffee. Take a glass with some strong espresso and fill half the glass with ice cubes. Now 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.

Asian-Inspired Salad Dressing

One of the easiest ways to add coconut water to your diet is by making a nutritious and tasty salad dressing. Just 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.

Overnight Oats Soaked in Coconut Water

If you want to make your diabetes-friendly meals more nutritious, adding coconut water to it can be an excellent option. One of the best and healthy ways to have coconut water is by using it in your overnight oats recipe. Combine all the ingredients listed below in a mixing bowl and let it refrigerate overnight.

  • 1 cup wholegrain oats
  • 1 tbsp pumpkin seeds
  • 1 grated apple
  • 1 cup coconut water
  • ½ cup pineapple juice
  • 1 tbsp chia seeds
  • 1 tbsp ground almonds
  • 1 tbsp shredded coconut
  • ½ cup coconut milk or 2 tbsp coconut yogurt

Once you mix all these ingredients and let them soak overnight in the fridge, the ingredients soften and absorb the liquid. If you feel the texture is too thick, add more coconut water before having it for breakfast.

Coconut Water Ice Pops

It is an excellent way to consume coconut water during the summer season. You only need an ice-lolly mold, wooden sticks, a lemon, and fresh coconut water. If you want to add slight taste variations to your ice pops, you can get a few fruits of your choice like, kiwi, oranges, berries, etc., and chop them into small pieces. Add the chopped fruits, a dash of lime juice, and coconut water to these molds, and let them refrigerate overnight. It is the easiest recipe and requires a few minutes from your busy schedule.

Add Coconut Water to Your Rice Dishes

If you don’t want to make extra efforts to make separate dishes or drinks using coconut water, you can simply add them to any rich dish you’re cooking for the day. 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.

Watermelon & Coconut Cooler

Another delicious way to include coconut water into your diet is by making a tasty mocktail using watermelon and coconut water. Remove the flesh from the watermelon and deseed it. Cut it into small cubes and put it into a blender. Before blending the cubes, add some coconut water, lime juice, and a few mint leaves. Now 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.

You can prepare one of these recipes every day to maintain variety in your diabetes-friendly diet plan. All these recipes are simple to make and require minimal time and effort.

Best Time to Have Coconut Water

If the question ‘is coconut water good for diabetes,’ bothering you, or you were looking for ways to include it in your diet, you must have gotten your answers from the previous sections. But what equally deserves your attention is the right knowledge of the best time to drink coconut water. According to experts, it is best to drink coconut water in the morning as the lauric acid present in the drink helps in weight loss, strengthens metabolism, and improves a person’s immunity. But 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.

Risks of Overconsumption of Coconut Water

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 the excess consumption of coconut water include the following:

  • 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.   

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.

Difference Between Natural Vs. Sweetened Vs. Packaged Coconut Water

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, i.e., plain and natural coconut water. Sweetened and packaged coconut water often has extra added sugar, which can spike blood sugar. Additionally, the natural coconut water glycemic index is also lower than sweetened or packaged coconut water, making it more desirable for people with diabetes. The main differentiator between the three is the content of sugar in coconut water, so always be mindful of it before consuming the drink.  

Bottomline

Is coconut water good for diabetes? Yes, 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.

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.

FAQs

Is coconut water for diabetes good or bad?

Coconut water is definitely good for diabetes, thanks to its low sugar content.

How does coconut water help diabetic patients?

As coconut water is low on the glycemic index, it can be safely consumed by a diabetic patient.

Is tender coconut good for diabetes?

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.

What is the Glycemic Index of Coconut Water?

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.

Is Coconut Water Good for Gestational Diabetes?

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.  

Is Coconut Water Good for Diabetes?

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.

Is Coconut Water Good for Type 2 Diabetes?

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.   

What is the Sugar Content in Coconut Water?

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.  

Is Coconut Chutney Good for Diabetes?

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.  

Is Coconut Juice Good for Diabetes?

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.  

Is Coconut Milk Good for Diabetes?

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.

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