Is Coconut Water Good for Diabetes? Benefits of the Natural Beverage

Coconut water is a nutritious, electrolyte-rich drink that comes primarily from young coconuts. It occurs naturally in the fruit before solidifying and transforming into white coconut meat as the coconut ages. The natural liquid contains 94% water and has very few calories.

As coconut water contains natural sugar, it raises the question of whether it suits people with diabetes. The sugar content can vary among brands, especially between sweetened and unsweetened coconut water. Many manufacturers add artificial sweeteners and sugar to enhance the water’s sweet taste.

So, while coconut water ticks many boxes– is it a good match for people with diabetes? Keep reading as we identify the effects of coconut water on blood sugar levels.

Coconut Water Nutritional Value

Coconut water is a delightful beverage packed with vital nutrients that support overall health and aid in diabetes management. You can consume coconut water on an empty stomach or with a meal to incorporate the vitamins and minerals into your diet.

Below is the nutritional content of coconut water per 240ml serving (the equivalent to approximately one cup).

In summary, coconut water is low in calories and has no fat or cholesterol. Low-calorie foods and drinks are advisable for diabetes as they help keep blood sugar levels in check. A low-calorie diet can also aid weight loss and better weight management – two critical factors for controlling diabetes.

The natural sugar content is just under 8g per 240ml serving. It also contains a fair amount of carbohydrates, with 15g making up 5% of the daily nutritional value. As it contains carbs and sugar, you should consume coconut water in moderation to prevent blood sugar spikes.

Coconut water glycemic index

Coconut water has a low glycemic index of 3 and a glycemic load of 0. Food and drinks that rank low on the glycemic index are essential for a diabetes diet as they are less likely to cause your blood sugar level to rise. 

Unlike high GI foods, which cause blood sugar levels to spike rapidly, low GI foods rise gradually and help control blood sugar levels.

Is the Sugar in Coconut Water Bad for You?

The sugar in coconut water is not bad for your health when consumed in moderation. Coconut water is a sweet liquid that contains only naturally occurring sugars. Like many fruits and fruit juices, your body can benefit from the essential nutrients it brings, despite the sugar. 

However, limiting quantities is necessary, so you do not consume excessive sugar in your diet.

Unsweetened coconut water is the better choice for people with diabetes. It has far less sugar than many artificially-sweetened beverages like fizzy drinks, which, generally, people with diabetes should avoid where possible.

If you’re going to drink coconut water, it’s best to consume the water from immature, green coconuts. Water from the younger variety has less sugar than mature coconut water. Plus, it is far tastier than consuming mature coconut water. 

Always check the nutrition label to keep your blood sugar in check.

How Much Coconut Water Can a Person With Diabetes Drink?

There is no set rule regarding how much coconut water you can drink with diabetes. Based on the sugar and carb content, limiting consumption to no more than two cups per day is best to avoid a potential sugar overload. 

Just one cup of the sweet liquid may be enough to manage and improve blood sugar levels.

Many people enjoy a single cup following physical activity as it helps restore electrolyte balance and provides fast hydration. If you are trying fasting as part of a medically-supervised diabetes diet, electrolytes while fasting are essential.

5 Health Benefits of Coconut Water for Diabetes

So, we’ve identified that drinking coconut water aids the diabetes diet. It is a nutrient-rich beverage that trumps many other fruit juices and sweet drinks as it doesn’t quickly spike blood glucose levels.

Here are 5 additional advantages of coconut water for diabetes.

#1 Better digestion

Coconut water can support digestive health by replenishing lost water and electrolytes following diarrhea. It is rich in magnesium – a nutrient that increases the amount of water in the intestines, encouraging easier bowel movements and preventing constipation.

In larger doses, coconut water has laxative effects that help treat constipation, although too much can have adverse effects.

#2 Good source of nutrients

There are plenty of nutrients in coconut water to maintain good health, including vitamin C, potassium, and calcium. 

Vitamin C can help regulate blood sugar throughout the day while keeping your immune system strong. Potassium can improve insulin sensitivity by increasing insulin production in the body.

#3 High in essential electrolytes

Many people with type 2 diabetes have an electrolyte imbalance due to factors such as high blood sugar, insulin sensitivity, and diabetes medications.

Coconut water contains plenty of natural electrolytes, including potassium, sodium, and manganese, that can help with restoring electrolyte balance.

Drinking coconut water regularly provides adequate hydration, aiding kidney function and urine production. Hydration is critical for those with diabetes.

#4 Rich in antioxidants

Although further human research is necessary, the antioxidant activity of coconut water may be effective in protecting against oxidative stress.

Coconut water also has the potential to reduce blood sugar levels and decrease the risk of retinal damage from diabetic retinopathy, likely due to its antioxidant properties.

#5 Better blood circulation

Poor blood circulation is relatively common among patients with diabetes, as prolonged periods of high blood sugar levels can damage the blood vessels, restricting blood from traveling through the body as normal. It can result in several health issues, including muscular cramps and kidney failure.

Coconut water can help improve blood circulation by expanding the blood vessels to improve blood flow. Improving blood flow helps lower blood pressure, reducing the risk of heart disease and other heart-related complications.

FAQs

Conclusion

People with diabetes can enjoy tender coconut water without added sugar or artificial sweeteners. It is full of essential nutrients and electrolytes, which may help reduce blood glucose and support the body’s pH balance. Limit your intake, and you can drink coconut water as part of a healthy diet.

Speak to your doctor if you are worried about coconut water’s sugar and carb content. You can also use diabetes management apps to help you monitor your blood sugars.