Is coconut water good for diabetics?

Coconut water is a very popular and nutritious beverage. Coconut water is also a quick source of sugar, electrolytes and hydration. Unlike coconut meat, which is high in fat, coconut water contains mostly carbs. Therefore, many people with diabetes worry whether to drink coconut water every day or not.

Coconut water has a sweet taste due to natural sugars. During the production process, this type of water can also be added sugar. The sugar content can vary depending on the amount of sugar added by the manufacturer. Here are the calories, sugar, carbs, and fiber in 240 ml of unsweetened and sweetened coconut water.

Sugar-sweetened coconut water has twice as much sugar as 18-gram unsweetened coconut water. Meanwhile, a 240 ml can of Pepsi contains 27 grams of sugar. Therefore, coconut water without added sugar is a much better choice than many other sugary drinks (including sugary sodas) for people with diabetes or those who want to reduce their sugar intake. However, people with diabetes should limit their intake to one cup of about 240 per day.

Diabetics should avoid coconut water with added sugar because it can increase calories and blood sugar. You should read the ingredients on the packaging to make sure you are using 100% pure fresh coconut water. Some bottled brands may contain added sugar or flavoring agents.

There is very little research on coconut water and its effects on diabetes. However, some animal studies have shown improvements in blood sugar control and hemoglobin A1C levels when drinking coconut water. Researchers suggest that due to the high content of potassium, magnesium, manganese, vitamin C and L-arginine in coconut water improves insulin sensitivity. However, to confirm this result, more human studies are needed.

Diabetics drinking coconut water properly can bring many health benefits. Because coconut water also contains a lot of potassium, manganese, and vitamin C, providing 9%, 24% and 27% of the daily nutritional value in just 240 ml, respectively. This type of water is also rich in heart-healthy electrolytes, helps improve kidney health, gives you a feeling of refreshment and hydrates after exercise.

Kim Uyen
(Follow Healthline)