Tender Coconut Water For Diabetes: When Is The Best Time To Drink Coconut Water For A Diabetic
Time and quantity both play an essential role in the positive effects of coconut water for Diabetics.
Make sure to limit your consumption to one coconut a day or 1-2 cups. Consuming more than one coconut a day can also work against your favor as coconut contains natural sugars. Up to a limit, i.e., one coconut a day, the sugar level is okay for a person with diabetes but beyond that isnt. Also, having too much coconut water will cause bloating and gas.
The best time to consume coconut water is on an empty stomach and during the first half of the day. Another good time to finish it is post-workout as it will refill your body of nutrients and re-energize you.
Is Coconut Water Good For Diabetics
Yes, you can drink coconut water even if you are a diabetic. The only thing you need to bear in mind is that coconut water does contain fructose. Only 15% of the sugar breakdown in coconut water is fructose it also contains sucrose and glucose . You should drink it only when your blood sugar level is properly managed. By including it in your diet, you will enjoy a number of impressive benefits.
1. It Improves Blood Circulation
People with diabetes may have to deal with many issues, including kidney failure, numbness in the feet, and even vision loss. These issues are usually associated with improper blood circulation, and that is when coconut water can help. It improves the circulation of blood within the body by dilating your blood vessels. It also proves beneficial in preventing and combating atherosclerosis.
2. It Lowers Body Weight
To avoid dealing with complications associated with diabetes, it is important to keep your body weight in check. Coconut water is again a good choice because it makes you feel full and prevents overeating. It also contains salts, minerals, and good fat without any cholesterol. That is why coconut water and diabetes have a positive connection.
3. It Boosts Metabolism
4. It Contains Less Carbs and More Fiber
5. Other Benefits
Benefit #: Provides Essential Nutrients
Diabetes places a major strain on the bodys metabolism, causing it to burn through certain nutrients more quickly than usual. Luckily, coconut water contains many essential nutrients that can help prevent any deficiencies in people with Type 2 Diabetes. These include calcium, magnesium, zinc, and vitamin C. A study in the American Journal of Clinical Nutrition found increased calcium absorption after drinking coconut water compared with milk.
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What Is In Store For People With Diabetes Who Want To Drink Coconut Water
Well, coconut water, rich in nutrients and vitamins has a host of advantages which makes it one of the most recommended drinks for a healthy body. Having said that, if you are someone who is prone to diabetes or already suffers from the disease, it is imperative that you regulate your consumption of the drink. By doing so, you can continue to enjoy the drink without posing any danger to your health and body.
Benefit #: Reduces Risk Of Cardiovascular Disease
Elevated blood sugar levels are one of the biggest risk factors for cardiovascular disease. This means that people who suffer from Type 2 Diabetes or fasting hyperglycemia have a higher risk of heart attacks and strokes. Luckily, drinking coconut water has been shown to reduce this risk by lowering LDL cholesterol and triglyceride levels while increasing HDL cholesterol.
How Much Coconut Water Should You Drink Daily To Manage Diabetes
Despite its many health benefits, diabetics still remain sceptic as it may spike blood sugar levels thanks to the natural sugar it contains. As per Macrobiotic Nutritionist and Health Coach, Shilpa Arora “drink not more than one glass of coconut water daily. However, if you are experiencing fluctuating blood glucose levels, it is suggested that you avoid drinking. Also, choose immature green-coloured coconut as it has less sugar as compared to matured coconut. The malai in matured coconut has more sugar that could be harmful for diabetics. Always prefer having it from the natural source than having bottled juice that may have added sugar and preservatives in it.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
Is Coconut High In Sugar
Coconut in its fresh form is a perfect fruit. Moreover, as we already discussed, its water obtained directly from the fruit is also low in sugar and can be consumed even in Diabetes.
But on the other hand, dried, powdered, or even sweetened varieties of coconuts are available in the markets, high in sugar and unhealthy for diabetics.
But when including the coconut in the diabetic meal routines, it is better to keep away from the meat of the coconut, and it may cause high levels of sugar in some diabetic patients.
A regular one-cup amount of shredded coconut has around 80grams of carbohydrates. This number keeps varying depending on the form of the coconut and its ripeness.
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Truth Behind Benefits Of Coconut Water For Diabetics
Miraculous advantages of coconut and coconut water are well-known to everyone! But is it effective for the patients dealing with Diabetes as well? This is a common doubt that many people suffering from this disorder generally face. Is coconut water safe and beneficial for diabetics? This and many other similar queries are answered below.
Firstly, the important disclaimer suggests coconut water cannot help in curing Diabetes at all. It is only beneficial for managing the side effects that you suffer due to this chronic problem. Coconut water is an immensely rich source of essential nutrients and antioxidants. Coconut in itself is a powerhouse of electrolytes, vitamins, minerals, and micronutrients. Besides, it is also advantageous in maintaining the Ph balance of your body and supports metabolic functioning.
Coconut and its benefits have been known for ages, and people from a long time are associated with its natural powers. With a daily dose of coconut water, you can store a large number of essential nutrients that aid in enhancing the digestive system and supporting immunity. Coconut water also serves as an excellent choice for natural energy chosen by top athletes and enthusiasts.
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The Connection Between Coconut Water And Diabetes
Most of the times, we are faced with the question: Is drinking coconut water good or bad for a person suffering from diabetes? Well, more often than not, the reason for the above question arises due to the fact that the drink naturally contains a high percentage of sugar and glucose. Although this is true, the other health benefits of coconut water cannot be ignored completely.
Hence, it will be safe to state that although too much of the drink should not be consumed, drinking a limited quantity of coconut water is definitely safe for diabetes and can actually help reduce the complications associated with the disease.
It Lowers The Risk Of Cardiovascular Disease
Diabetes increases the risk of cardiovascular diseases. The high blood glucose levels in the body can damage the blood vessels leading to the heart. It may constrict the blood vessels or create an accumulation of plaque in the arteries.
Coconut water can help boost the production of nitric oxide in your body. This nitric oxide helps the blood vessels to relax. It further improves blood circulation. Thus, reducing the risk of cardiovascular diseases.
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Research About Coconut Coconut Water And Diabetes
Studies in animals have found that mature coconut water has the power to lower blood glucose levels and increase antioxidant activity. However, keep in mind that most of the coconut water sold in stores today is not from mature coconuts, its from young coconuts.
In rat studies, coconut water has been found to help with lipid metabolism in those fed a high-cholesterol diet.
Proteins derived from coconut kernels have been found to lower oxidative stress associated with diabetes, along with lowering lipid levels.
As for coconut itself, its been shown to have blood sugar-lowering properties and antioxidant effects, with very few negative side effects!
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
Nutrition Facts Of Coconut Water
To understand the connection between coconut water and diabetes, it is important to develop a better understanding of nutritional facts of coconut water. Depending on its size and type, you usually get anywhere between 200 ml and 1000 ml of water from a coconut. As compared to a sports drink, coconut water contains more potassium and less sodium with fewer calories.
An ounce of unflavored coconut water may provide you up to 1.3 g of sugar, 5.45 calories, 5.45 mg of sodium, and about 61 mg of potassium. The same serving size of Gatorade provides you with 1.75 g of sugar, 6.25 calories, 13.75 mg of sodium, and 3.75 mg of potassium. Keep in mind that it will have a slightly bitter taste if it is younger than five months. However, you may not get enough water from mature coconuts but you will get more of white edible meat from them.
Benefits Of Coconut Water For Diabetes
As seen above, a prescribed amount of coconut water should be had by a patient who suffers from diabetes. The following points bring out the benefits of coconut water for a diabetes patient:
Hence, now that we know that coconut water contains so many nutrients and is a rich source of several vitamins, we need not stay completely away from the drink. A prescribed and a moderate amount of coconut water will not harm a diabetic patient.
We shall see the prescribed amount of coconut water which is safe for a diabetic to drink in the following paragraph.
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Develops The Blood Course
The defenseless blood course is a typical problem of people who have diabetes. It can lead to vision problems, solid problems, and kidney disappointment. Coconut water is known to further develop blood-shedding and standardize the bloodstream in the body, ensuring that you can stay away from problems due to helpless blood flow.
What Are Coconuts And Coconut Water
You may be wondering are coconuts actually nuts?
Technically, the coconut meets the criteria for being a fruit, a nut, and a seed all at once!
Coconuts have an outer layer, a fibrous husk beneath that, and coconut meat inside.
Importantly, coconut water is not the same thing as coconut milk.
Coconut milk is the creamy, white liquid that comes from mature coconuts. Its often used in rich dishes such as curries. Coconut water comes from young coconuts.
Keep that in mind the mature and the young coconuts produce different byproducts, which have different nutritional qualities.
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How Much Coconut Water Can A Diabetic Drink
According to numerous distinct studies, it has been found that individuals with Diabetes can have a medium glass of around 220 ml of coconut water per day.
Also, keep in mind that the coconut water we are talking about is the natural coconut water obtained directly from the fruit. The natural juice is a lot healthier and not altered or refined.
Packaged and store-bought coconut water has more sugar and other artificial flavors added to it that increase the overall percent of carbohydrates and calories to the drink.
Moreover, the coconut water available in stores as packaged drinks often contains preservatives, which increase the added harmful chemicals in the drink. This makes it even riskier for the body.
You can resort to drinking coconut water first thing in the morning or after your daily exercise session to reload you with hydration as well as energy.
It is best effective when consumed on an empty stomach first thing every morning. The plenty of electrolytes available in coconut water can strengthen the body and serve as energy refreshment.
How To Use Coconut Water For Diabetes
There is no prescribed dosage of coconut water for diabetes. It can be included in the diet and consumed as 100-200ml per day.
It can often be supplemented with other food items to enhance the benefits.
Some supplementary food items like kefir and vegetable juices are consumed along with coconut juice.
Kefir is a probiotic food item, and when three tablespoons of it are added to a glass of coconut water, it also improves the gastrointestinal activity.
Ensure you get fresh tender coconut water. Do not opt for the packaged ones that contain added sugar.
Benefits Of Coconut For Diabetes
Coconuts are a great source of naturally occurring saturated fat. The saturated fat is from the short and medium-chain of fatty acids such as lauric acid that eventually gets converted into monolaurin, a compound known to destroy organisms that cause diseases.
Moreover, coconuts are also good for fighting flu, common cold, and other viral infections.
The nutrition profile of coconut is given below:
- Vitamin C
What Is The Effect Of Coconut Water On Blood Glucose
Let us now analyze the effect of coconut water on the level of glucose and sugar present in the blood. The following are a few points which will help to explain the effect of coconut water on the blood glucose:
- It is known that coconut water has a low level of the glycemic This keeps the blood sugar and glucose levels under check.
- The essential amino acids that are present in the drink coupled with the very essential omega-3 fatty acid further helps to keep the blood glucose levels under control.
- The coconut water is also a rich source of fiber which also helps in controlling the level of glucose found in the blood.
Although it is known that drinking coconut water can give rise to the level of sugar as it is naturally sweet and does contain 50% glucose, if the consumption of the drink is kept within the prescribed amount, the level of sugar and glucose can be kept under control due to the above- mentioned factors.
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How Can Coconut Water Help A Diabetic Person
Here is how coconut water can manage blood sugar levels and help diabetic patients.
1.Contains essential nutrients
Coconut water contains a variety of vitamins and minerals that aid in replenishing electrolytes in the body. It has high fibre content, as well as potassium, calcium, magnesium, sodium and iron. These ingredients help to keep blood sugar levels in balance.
2.Contains a low glycemic index
Tender coconut water has a low glycemic index and contains very little natural sugar, so it will not shoot up your glucose levels.
3.Boosts the pace of your metabolism
When it comes to increasing your metabolic rate, coconut water is an excellent alternative. The best aspect is that it has a relatively low carbohydrate composition and gives a sense of fullness, which helps to keep your hunger in check and aids digestion. Coconut water has few calories and is gentle on the stomach. It is high in bio-active enzymes, which are known to aid digestion and increase metabolism. Fat is broken down easily due to a higher metabolic rate in the body.
4.Enhances blood circulation
Diabetes patients experience blood circulation issues, which causes vision problems, muscle spasms and renal failure. Coconut water is known to enhance blood circulation and restore blood flow in the body, allowing you to prevent problems caused by poor blood circulation.
6.Helps with weight loss
What Are The Health Benefits Of Pure Coconut Water
Coconut water is a good source of potassium. Although it is rare to be deficient in potassium, coconut water is still a handy way to add some of this mineral to your diet. It keeps your muscles, heart, and nerves functioning properly. It also helps the body to metabolize carbohydrates.
Drinking coconut water is also an easy way to add more vitamin C to your diet. This vitamin has been associated with keeping your skin glowing and healthy. It is also important for maintaining a strong immune system.
Coconut water may be good for heart health.
A study found that it can lower blood pressure in instances where high blood pressure is an issue.
Animal studies also found that it may lower cholesterol. Keep in mind that animal studies do not always pan out the same way in humans.
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