Coconut water is not only cooling but is also nutrient-rich. Therefore, health-conscious people often include it in their diet. Coconut water is clean, refreshing and devoid of additives and added sugars. Due to its low sugar content, coconut water is suitable for people with diabetes. It has vital minerals – sodium and potassium – that make it an excellent beverage for regaining fluids and electrolytes during workouts and physical exercise. Additionally, it includes amino acids, calcium, phosphorus, manganese, magnesium and iron, making it good for your overall health.
Benefits of Coconut Water for Diabetics
Let’s examine how coconut water for diabetes is an excellent supplemental beverage. Besides being the storehouse of nutrients, coconut water helps reduce blood sugar due to its high content of potassium, vitamin C, manganese, magnesium and low glycemic index. People with diabetes can keep their consumption of coconut water to 1-2 glasses daily.
i) Low glycemic index content
Coconut water for diabetes is excellent because its glycemic index is 54 and glycemic load is 3. The glycemic index is a value used to measure how much certain food items increase your blood sugar levels. Glycemic load, on the other hand, is a value given to a food item based on how quickly it makes your blood sugar rise. As coconut water has low sugar content, it won’t cause a spike in your blood sugar.
ii) Coconut water speeds up metabolism
Coconut water is a great substitute if you want to improve your metabolism. Its best feature is that it contains a minimal amount of carbohydrates and makes you feel full, controlling your appetite and digestive health. Coconut water is easy on the stomach and has low calories. It contains a lot of microbial enzymes that are proven to enhance metabolism and aid in digestion. Owing to the body’s greater metabolic rate, adipose is easily broken. Energy loss is a common problem for people with diabetes. Natural electrolytes included in coconut water support the body’s metabolic processes and pH equilibrium. Your kidneys need potassium and salt to function properly, which is crucial for people with diabetes.
iii) Coconut water encourages blood flow
Diabetes patients have challenges with blood flow, which can lead to visual abnormalities, muscular spasms, etc. You can avoid issues brought on by weak blood circulation by drinking coconut water, which is known to improve blood flow and replenish blood flow in the body.
iv) Resource-rich in fibre
Coconut water contains amino acids that help regulate blood sugar levels and is strong in dietary fibre. Fibre helps the body metabolise sugar and allows people with diabetes to maintain good health. Protein and fibre, vital nutrients for people with diabetes, are abundant in coconut water. Since these nutrients take longer to digest, the body’s blood sugar level doesn’t shoot quickly.
v) Coconut water assists in weight loss
The blood sugar levels may become problematic if you are obese. Additionally, many diabetic patients gain weight. Coconut water, on the other hand, aids digestion as it contains a lot of bio-enzymes and few calories. Regular consumption of coconut water aids in lowering calorie intake.
What Is the Best Time to Consume Coconut Water?
The morning is the optimum time to consume it. Coconut water contains lauric acid, which promotes weight loss, immune enhancement and metabolic stimulation.
How to Consume Coconut Water?
Coconut water tastes best when consumed in its natural form. However, if you wish to alter the taste a bit, you can squeeze a lemon into it. Not only will it make it a bit more citrusy, but it will also give you vitamin C. You can also take it with soaked chia seeds.
Risks of Consuming Coconut Water
Just like other things, coconut water can also prove harmful if consumed in excess. Here are a few risks associated with drinking excess coconut water.
- Potassium, a natural diuretic that aids kidneys in removing water, is abundant in it. If you consume too much of it, your kidney may have to work harder to eliminate extra water.
- While coconut water does not contain much sugar, it does include natural sugar, and ingesting too much of it may cause the glucose level to rise quickly.
- Blood pressure is supposedly reduced by coconut water. Pregnant women and those with low blood pressure should thus refrain from binge drinking.
Coconut water for diabetes is recommended as it is low in calories and sugar and rich in essential nutrients. However, it should be consumed in moderation. Also, people with diabetes must avoid sweetened coconut water because it can raise blood glucose levels and calorie consumption.
Drinking ripened coconut water could lower blood sugar and improve haemoglobin levels. It is also tasty and healthy. Therefore, blindly go for coconut water if you’re looking for a delicious refreshment that won’t raise your blood glucose levels and keep you hydrated as well as healthy.