Diabetes is one of the most common problems faced by people across the world. In fact, according to consultant nutritionist Rupali Dutta, we Indians are at a greater risk of type 2 diabetes due to ethnicity and genetic predisposition. Hence, she and experts across the world advise people to maintain a healthy lifestyle and food habits to keep their sugar levels in check. But let’s agree, choosing the right foods every time, even those that are considered the healthiest, can be difficult if you have to keep track of your blood sugar levels. With diabetes, even seemingly harmless foods can affect your blood sugar levels. Take coconut water, for instance, a naturally refreshing drink that is often praised for its health benefits. But is it safe for people with diabetes to consume it? Can you make it a part of your routine to manage your blood sugar levels? Let’s see what experts say.
Also read: Do you know? Coconut meat or ‘Coconut Cream’ Great for your health; here are some facts
Can diabetics drink coconut water?
According to nutritionist Amita Gadre, diabetics can consume coconut water, but only with the right dietary choices. For those who don’t know, 200 ml of coconut water contains 40-50 calories and 10 grams of carbs. A cup of tea/coffee with milk has 40-60 calories and the same number of carbs as coconut water. However, the number of calories and carbs depends on the type of ingredients you use.
Diabetics can drink coconut water, but since it is high in carbohydrates, make sure to take it with a good source of protein or fat-rich food. Peanuts, almonds or roasted chickpeas can be some popular and easy options. So, if you have diabetes, you should not stop yourself from drinking coconut water but rather consume these foods to prevent a sudden spike in your blood sugar.
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Health Benefits of Coconut Water
Now that you know that diabetic or pre-diabetic patients can consume coconut water, let’s learn about some of the health benefits that this natural elixir offers.
1. Helps in weight loss
Yes, you read that right! Coconut water is perfect for people trying to lose weight. Why, you would ask? Because it is low in calories and light on the stomach! Plus, coconut water also contains bioactive enzymes that help in digestion and boost fat metabolism. So, drinking coconut water at least 3-4 times a day can help you shed those extra kilos.
2. Natural sports drinks
Coconut water made from the unripe fruit is perfect for restoring electrolyte balance during and after sports activities. This drink has a high amount of potassium which makes it better than most energy drinks available in the market.
3. Aids digestion
Since coconut water contains bioactive compounds and high amounts of fiber, it can help support healthy digestion and reduce the chances of acid reflux. When you feel bloated or have acid reflux, drink a glass of coconut water to reduce the burning sensation.
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4. Hydrate
Hydration is essential to keep our bodies functioning. Coconut water is not only refreshing, but it also has a slightly sweet and nutty flavor that will make you want to drink more. Also, as mentioned above, coconut water has an electrolyte composition that keeps the body hydrated.
5. Hangover cure
Coconut water is high in electrolytes, so if you have had a rough night’s sleep, you should keep it with you. It increases the hydration levels in our body and prevents nausea and headaches. Also, the antioxidants present in coconut water help combat oxidative stress caused by drinking too much alcohol.
Also read: How drinking coconut water can boost your weight loss efforts
So, if you are diabetic, include coconut water in your diet, but only with proper caution.
