Can People With Diabetes Have Coconut Water?
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A hot sunny afternoon and you are out on the streets, all sweaty and thirsty.. and then you spot a roadside stall selling Naariyal paanii! Aaah! Just this word makes you feel so refreshed, doesn’t it? And 1 big sip of it can be oh-so rejuvenating.Â
Welcome the original hero of all drinks – the cool cool- nariyal paani!
It is an excellent substitute for sports drinks, and its hydrating property makes it a good substitute for table water. However, it may not be the best for all groups of people.
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Coconut water has little fat and proteins. It also contains a small number of carbohydrates, making it a suitable drink for sportspersons.
While largely considered nutritious and healthy, is coconut water for diabetes advisable? Let’s find out in this article!
Nutritional Profile of Coconut Water
The nutritional value of tender and mature coconut varies:Â
| Composition | Coconut Water |
| Total fat (g) | 0.16 |
| Total free sugars (g) | 3.06 |
| Protein (g) | 3.84 |
| Carbohydrates (g) | 6.3 |
| Potassium (mg) | 215 |
| Sodium (mg) | 28.09 |
| Calcium (mg) | 27.47 |
| Iron (mg) | 0.06 |
| Energy | 1711 KJ |
**The data has been sourced from Indian Food Composition Table (2017)
It is well known that coconut water is beneficial for health. Here are some general benefits of consuming coconut water:
- Helps maintain fluid and electrolyte balance in the body
- A better drink than sweetened juices and beverages
- Hydrates the body
- Helps lower blood pressure levels, making it beneficial for people with hypertension
- Has anti-inflammatory and anti-pyretic (fever-reducing) properties
- Has strong antioxidants that protect the body cells and tissues from free radical damage
- Contains enzymes that improve digestion and help in weight loss
Is Drinking Coconut Water Safe for People with Diabetes?Â
Coconut water is a low-calorie drink with a glycemic index (GI) of 54. However, sweet coconut water may have a higher GI, making it unsuitable for people with diabetes.
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People with uncontrolled blood sugar levels are advised to avoid coconut water consumption every day as it contains natural sugars (glucose and fructose and their content may vary depending upon the maturity of the coconut water.
If your blood sugar levels are within the normal range and you wish to have coconut water, speak to your nutritionist before doing so.
What Should Diabetes Patients Keep in Mind While Having Coconut Water?Â
People with diabetes or prediabetes must limit their consumption of coconut water as it can cause a sudden spike in blood glucose levels. If your blood sugar levels are within the normal range, you can discuss with your diabetologist or nutritionist about consuming coconut water but without the coconut meat (malai).
Coconut water is a rich source of potassium. So, people with type 2 diabetes and kidney disease and on medications for the same should avoid drinking coconut water as it may increase their risk for hyperkalaemia (excessive potassium in the blood).
FitterTake!
Though it is a wholesome, nutritious drink, coconut water for diabetes is not recommended. People with type 2 diabetes must limit their consumption of coconut water or avoid it completely.
If you are living with diabetes and love drinking coconut water, speak to your nutritionist and diabetologist to understand if it is safe for you.
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