Coconut water is clean, fresh, and free of preservatives and artificial sweeteners. Using coconut water is known to have various health benefits.
Due to its two most vital salts, potassium and sodium, it is a wonderful drink for maintaining electrolyte balance before and after any physical activity. Additionally, it contains critical amino acids, calcium, phosphorus, zinc, manganese, iron, and copper.
Diabetes: an overview
Diabetes is a chronic disease caused either by insufficient production of insulin by the pancreas or by the body’s inefficient use of insulin. A hormone called insulin controls blood sugar.
Uncontrolled diabetes frequently causes hyperglycemia. Hyperglycemia is also called high blood sugar or high blood sugar. Over time, it can severely damage many bodily systems, including neurons and blood vessels.
While type 1 diabetes and type 2 diabetes are chronic metabolic disorders, other diabetes disorders, including gestational diabetes and prediabetes, can be reversible.
Prediabetes occurs when blood sugar levels are above normal healthy limits, but not enough to be classified as diabetes. If you don’t take preventative measures, prediabetes can turn into diabetes.
Gestational diabetes, also known as gestational diabetes, occurs when you develop high blood sugar levels during pregnancy. One of the causes is that your body naturally reacts differently to insulin during pregnancy.
Your body becomes more resistant to insulin during pregnancy because your body has to give extra glucose to the developing baby. However, in a few women, the process goes completely wrong. Either your body stops responding to insulin as it should, or it doesn’t produce the amount of insulin it needs.
As the name suggests, gestational diabetes only appears during pregnancy, especially in those who have never had diabetes. Fortunately, in most cases, it goes away soon after delivery.
Manage diabetes like a pro
Diabetes and other chronic diseases may not reverse completely. But with the right interventions, you can reduce the impact of these conditions.
Unfortunately, sometimes there is too much conflicting information about do’s and don’ts. Therefore, talking to a reliable health service provider like the nutritionists at HealthifyMe can greatly alleviate your health issues.
Nutritionists help you develop a meal plan based on your preferences, health status and age. HealthifyPRO 2.0 comes with BIOS, a CGM-based wearable.
Any food intake or activity intake affects our blood sugar levels in real time. CGM helps us identify the right foods and drinks that are ideal for our body types and health conditions.
Nutritional value of coconut water
According to USDAone hundred ml of coconut water contains the following nutrients.
- Energy: 19kCal
- Water: 95g
- Protein: 0.72g
- Carbohydrates: 3.71g
- Fat: 0.2g
- Calcium: 24mg
- Vitamin C: 2.4mg
Coconut water is a refreshing and hydrating drink rich in nutrients. Plus, it’s a good source of electrolytes, including potassium, sodium, and magnesium, which are essential for maintaining proper fluid balance.
Coconut water also contains small amounts of other minerals, including calcium, phosphorus, and zinc. In addition to electrolytes and minerals, coconut water is a source of antioxidants, which help protect body cells against free radical damage. It’s also low in calories and fat, making it a healthy alternative to sugary sports drinks.
Coconut Water for Diabetic Patients with Type 1 and Type 2 Diabetes
Research shows that coconut water is suitable for people with diabetes due to its low sugar content. According to a to studycoconut water contains mostly carbohydrates, unlike coconut meat, which is high in fat.
The high levels of manganese, vitamin C, potassium, magnesium, and L-arginine in coconut water lead to lower HbA1c, blood sugar, and oxidative stress levels. In addition, it contains substances that can make cells more sensitive to insulin.
Coconut water has a relatively low glycemic index (GI) of 54 (low GI: 1 to 55, medium GI: 56 to 69, high GI: 70 and above) and a glycemic load of 3. Therefore, it is generally considered safe for people with diabetes to consume.
However, it is crucial to keep in mind that although it does not contain added sugar, it does contain natural sugar, and if too much is consumed, it can lead to a rapid increase in sugar levels in the body. blood.
Coconut water significantly reduces oxidative stress, thus preventing serious heart, nerve and kidney problems. Regular consumption of coconut water reduces blood triglycerides, cholesterol and liver fat. Additionally, coconut water lowers blood pressure, limiting the formation of blood clots.
Health benefits of coconut water
Prevents damage caused by free radicals
Free radicals are unstable compounds created as a byproduct of metabolism. They are produced more when under pressure, under stress or when the metabolism is strained.
As a result, our bodies experience oxidative stress in the presence of too many free radicals, which can damage your cells and increase your risk of getting sick.
According to studiescoconut water contains antioxidants that can work to modify free radicals so that they no longer cause damage.
Beneficial during exercise
Coconut water can be the ideal hydration booster and electrolyte replacement during exercise. Minerals called electrolytes have several vital functions in your body.
According to studies, it helps maintain a healthy water balance. Potassium, magnesium, sodium and calcium are some essential electrolytes. Therefore, coconut water may be more beneficial than water for rehydrating after exercise because it contains electrolytes like potassium and magnesium.
Low calorie content
Coconut water is a good substitute for higher calorie drinks. Most drinks (like juice or soda) contain more sugar and carbohydrates than coconut water. Additionally, coconut water contains additional nutrients and electrolytes, primarily potassium.
Coconut water can quench your thirst with fewer calories than a sugary drink. However, when buying packaged coconut water, you need to be mindful. Choose drinks carefully and read labels. Avoid coconut water with added sugar. These are the same as other sugary drinks. Choose regular coconut water instead or it is better to buy fresh coconut water from vendors.
Helps eliminate kidney stones
Kidney stones form when calcium, oxalate, and other crystals combine to produce urine. Small stones can be created by further combining these crystals. Therefore, it is crucial to maintain proper hydration to prevent kidney stones.
According to research, coconut water effectively prevents kidney stones in the body. This is because coconut water removes chloride and citrate from the urine of healthy people. In addition, coconut water can effectively cleanse the body. As a result, it helps reduce the risk of stones.
It helps regulate blood pressure
According to research, coconut water can reduce blood pressure. However, if you are on blood pressure medication, it is best not to consume coconut water as it may cause your blood pressure to drop too low.
Prevents constipation
Drinking coconut water daily keeps your digestive system functioning properly, allowing nutrients to enter the bloodstream. Coconut water is healthy for digestion due to its fiber and magnesium content. Fiber is an essential part of a healthy digestive system because it helps eliminate waste from your system. Magnesium helps with muscle relaxation and is often taken as a supplement to treat conditions like constipation.
healthy skin
In addition to promoting the proper functioning of the organs, good hydration of the body promotes healthy skin. Of course, you reap the same benefit by having water regularly. But coconut water has an advantage. It contains a small amount of vitamin C which mainly benefits the skin.
Studies show that vitamin C helps in the formation of collagen, which reduces the visibility of fine lines and wrinkles. So, coconut water may be your secret to flawless skin.
Cure for a hangover
Alcohol-induced dehydration can cause headaches and nausea the next morning. You can fight both with coconut water. It replenishes the electrolytes lost during the process.
Best time to drink coconut water
Early in the morning
Drinking coconut water early in the morning after waking up can be beneficial in various ways. Lauric acid, which is present in coconut water, helps increase immunity, kick-start metabolism, and promote weight loss. Coconut water is frequently recommended to expectant mothers because it prevents dehydration and constipation. Plus, it helps reduce heartburn and morning sickness, two typical side effects of pregnancy.
Before or after a workout
Coconut water is an excellent natural sports drink that hydrates your body and increases energy before a workout. Plus, it helps replace electrolytes lost during intense exercise. As a result, coconut water is one of the best energy drinks and helps fight fatigue and exhaustion.
Before and after meals
Before a meal, sipping a glass of coconut water will fill you up and prevent you from overeating. It is soothing to the stomach and low in calories. In addition, coconut water has digestive properties. It promotes rapid digestion and reduces post-meal bloating. Regular consumption of coconut water also helps preserve your body’s electrolyte balance, which lowers blood pressure and improves digestion.
Before going to bed
The sweet and pleasant scent of coconut has a psychological impact that reduces anxiety and slows our pulse. Before bed, sip some coconut water to reduce stress and clear your head. Additionally, consuming coconut water before bed can help cleanse your urinary tract and flush out toxins. As a result, it can protect you against infections and kidney problems.
Note from The Fitness Freak
Coconut water is a nutrient-rich natural hydrating drink. It is a good source of glucose and is rich in vitamins and minerals. For people with diabetes, coconut water has many benefits. However, diabetics should be aware that coconut water still contains mostly sugar and should therefore be careful with the amount they consume. In some cases, specialists advise against drinking it if you have excessive blood sugar. The patient can still drink coconut water, but only in moderation. Remember not to consume excessive amounts.
Precaution
Avoid eating coconut meat as it is high in saturated fat, which increases the possibility of problems for people with diabetes. The best time to consume coconut water is in the afternoon to boost immunity and improve cardiovascular health. People with chronic kidney disease, rheumatism or gestational diabetes should consult a nutritionist before consuming coconut water. For people with diabetes, older coconuts are better than younger ones. You should divide your daily coconut water intake into two servings of no more than 250ml each for best results.
Summary
Coconut water is a hydrating and nutrient-rich drink. It contains lots of vitamins and minerals and only a tiny amount of sugar. Please avoid sugary and packaged coconut water as it can increase your calorie consumption and blood sugar levels. Instead, choose unsweetened types and limit your intake to 1-2 cups (240-280ml) per day if you have diabetes and want to try coconut water.
Research sources
1. The United States Department of Agriculture
https://fdc.nal.usda.gov/fdc-app.html#/food-details/170174/nutrients
2. Preetha PP, Devi VG, Rajamohan T. Mature coconut water exhibits antidiabetic and antithrombotic potential via the L-arginine nitric oxide pathway in alloxan-induced diabetic rats. J Basic Clin Physiol Pharmacol. 2015 Nov;26(6):575-83. doi: 10.1515/jbcpp-2014-0126. PMID: 26146124.
https://pubmed.ncbi.nlm.nih.gov/26146124/
3. Yong JW, Ge L, Ng YF, Tan SN. The chemical composition and biological properties of coconut water (Cocos nucifera L.). Molecules. 2009 Dec 9;14(12):5144-64. doi: 10.3390/molecules14125144. PMID: 20032881; PMCID: PMC6255029.
https://pubmed.ncbi.nlm.nih.gov/20032881/
4. Bhagya D, Prema L, Rajamohan T. Therapeutic effects of tender coconut water on oxidative stress in fructose-fed insulin-resistant hypertensive rats. Asian Pac J Too Med. 2012 Apr;5(4):270-6. doi: 10.1016/S1995-7645(12)60038-8. PMID: 22449517.
https://pubmed.ncbi.nlm.nih.gov/22449517/
5. National Library of Medicine
https://www.ncbi.nlm.nih.gov/books/NBK541123/
6. Patel, Roshan & Jiang, Pengbo & Asplin, John & Granja, Ignacio & Capretz, Taylor & Osann, Kathryn & Okhunov, Zhamshid & Landman, Jaime & Clayman, Ralph. (2018). Coconut water: an unexpected source of urinary citrate. BioMed Research International. 2018. 1-5. 10.1155/2018/3061742.
7. Alleyne T, Roache S, Thomas C, Shirley A. The control of hypertension through the use of coconut water and mauby: two tropical food drinks. West Indian Med J. 2005 Jan;54(1):3-8. doi: 10.1590/s0043-31442005000100002. PMID: 15892382.
https://pubmed.ncbi.nlm.nih.gov/15892382/
8. Pullar JM, Carr AC, Vissers MCM. The roles of vitamin C in skin health. Nutrients. 2017 Aug 12;9(8):866. doi: 10.3390/nu9080866. PMID: 28805671; PMCID: PMC5579659.
