Coconut water has a modest sugar content along with important vitamins and minerals. Individuals who have diabetes should stick to a reduced sugar intake and opt for unsweetened coconut water.
Coconut water, sometimes referred to as “nature’s sports beverage,” has grown in favor as a convenient way to get sugar, electrolytes, and water.
The liquid, which is thin and delicious, is taken from the inside of young, green coconuts.
Coconut water largely consists of carbohydrates, as opposed to coconut meat, which is high in fat.
People with diabetes may be concerned about how this drink would effect their blood sugar levels because of this as well as the fact that many businesses add components like sugar, flavorings, and other fruit juices.
This article examines the suitability of coconut water for diabetics.
How much sugar is in coconut water?
Because sugars are present naturally, coconut water tastes sweet.
However, the amount of sugar added by the producer affects how much sugar is in it.
Eight ounces (240 ml) of sweetened and unsweetened coconut water are contrasted in the following table.
| Unsweetened coconut water | Sweetened coconut water | |
|---|---|---|
| Calories | 44 | 91 |
| Carbs | 10.5 grams | 22.5 grams |
| Fiber | 0 grams | 0 grams |
| Sugar | 9.5 grams | 18 grams |
Sweetened coconut water has roughly twice as much sugar as unsweetened coconut water. An 8-ounce (240 ml) can of Pepsi, on the other hand, has 27 grams of sugar.
For people with diabetes or anyone trying to cut back on sugar, unsweetened coconut water is a far healthier option than many other sweetened beverages, such as sugary soda.
Additionally, just 8 ounces (240 ml) of coconut water provides 9%, 24%, and 27% of the Daily Value (DV) for potassium, manganese, and vitamin C, respectively.
Summary
The amount of sugar in sweetened coconut water is double that of unsweetened. If you want to cut back on sugar, go for unsweetened coconut water instead of soda or other sugary drinks.
Does coconut water help those with diabetes?
The effects of coconut water on diabetes are not well studied.
Nonetheless, some research on animals has indicated that consuming coconut water improves blood sugar regulation.
In one study, rats were given mature coconut water for 45 days after receiving an injection of the chemical alloxan, which causes diabetes.
Animals fed coconut water demonstrated significant improvements in blood sugar, hemoglobin A1C (HbA1c), and oxidative stress, compared with the control group.
Read Also: Can Berberine Supplements Help with Diabetes?
The high potassium, magnesium, manganese, vitamin C, and L-arginine content of coconut water, which all assisted in enhancing insulin sensitivity, was credited by the researchers for these outcomes.
However, as compared to coconut water from young coconuts, the majority of these research employed mature coconut water, which has far more fat. Consequently, it’s uncertain if normal coconut water would have the same benefits.
Although unsweetened coconut water contains natural sugars, it is a healthier option than other beverages that have added sugar and won’t have as much of an impact on your blood sugar levels.
However, attempt to keep your consumption to no more than 1-2 cups (240-480 ml) per day.
Summary
Consuming mature coconut water has been shown in animal experiments to reduce hemoglobin A1C and blood sugar levels. However, more study is required. Pick unsweetened coconut water and don’t drink more than one or two cups (240–480 ml) per day.
The final word
A hydrating and nutrient-dense beverage is coconut water. Although it contains a moderate amount of sugar, it is rich in vitamins and minerals. Coconut water that has been sweetened with sugar should be avoided nevertheless, since this might increase your calorie intake and blood sugar levels.
Choose an unsweetened kind and keep your daily consumption of coconut water to 1-2 cups (240-280 ml) if you have diabetes.
Be the first to comment on "Can Coconut Water Help with Diabetes Management?"