Coconut water is an awesome replenishment drink. It is refreshing, hydrating and safe for most people when taken in moderation.
One cup of coconut water has the following :
- 46kcal of energy
- 6gm of carbohydrates (in which 50% is glucose, sucrose 35% and fructose 15%)
- ½ gm fat
- 2gm of protein
- 3gm of fibre
- 252mg Sodium
- 600mg Potassium
In addition to sodium and potassium it also has calcium, phosphorus, zinc, copper and manganese Hence it is a low calorie, low carbohydrate and low fat drink. Its glycaemic index is very low accounting to 3 hence the sugar from coconut water is released very slowly into the blood and glucose load is zero. It is also loaded with protein and fibre and hence both of them take time to digest hence raises blood glucose slowly.
Other health benefits of coconut water:
- Magnesium in it has calming effect on the nerves
- Potassium adds muscle strength, decreases the risk of shock and regulates the functioning of kidneys The electrolytes present in it also support pH balance and aid in metabolic functioning of the body.
Be cautious while selecting coconut water: One needs to be careful while taking bottled coconut water which has added preservatives and sugars. Hence one should check the label to check whether it is 100% pure coconut water or not. Always select tender coconut water than matured coconut because tender coconuts have less sugar. Always try to prefer natural ones than bottles coconut water
How much of coconut water can be taken by diabetics ?
Diet for Diabetes patients need to be carefully monitored and taken in right quantity. You should limit consumption of coconut water upto 200ml i.e, one glass/day.
Who should avoid coconut water?
Diabetics with chronic kidney disease and Diabetics with uncontrolled and fluctuating glucose levels should avoid coconut water.
What is the best time to consume coconut water?
- On empty stomach or in the first half of the day
- Post workout
Conclusion: Coconut water is naturally sweet with potent electrolytes and has only 6 gm of carbohydrates so diabetics can have a great alternative to fruit juices/ aerated drinks that are loaded with toxic sugar and it is rich in protein and fibre raising blood glucose levels very slowly. Coconut water is natural with no added preservatives which is helpful for diabetics.