Diabetes Self-Management Blog

In my experience, people either really love coconut or they shy away from it altogether. I’m drawn to Mounds and Almond Joy bars and coconut cupcakes (yes, I have a sweet tooth). But others are adamant about avoiding the coconut’s distinct flavor. Lately, though, coconut has received a lot of attention, and not just in the baking or confectionary world. Two products, coconut water and coconut oil, have hit the market big time, and their purported health benefits have caused more than a little confusion. Are these products good for us or not?

The coconut, which is really a fruit, not a nut, is extremely versatile. Coconut water, milk, oil, husks, and leaves are used for a number of different things, including beverages, cooking oil, tanning lotion, soap, and decoration. The word coconut comes from the Spanish and Portuguese word coco, which means “grinning face,” referring to the face-like features of the coconut with its three holes. And who can’t picture themselves on a sunny beach, sipping a fruit tropical drink from a coconut?

Coconut Water
It’s hard to miss coconut water these days, thanks to celebrities like Madonna, Rihanna and Dustin Pedroia hyping it up. Do a Google search for “coconut water” and you’ll come up with numerous ads and Web sites for brands such as Vita Coco, ZICO and O.N.E. What’s the big deal about it, anyway?

Coconut water is the thin liquid that’s found inside of a green coconut. It’s not the same as coconut milk, which is made by grinding up coconut “meat” and extracting fluid from it. Cream of coconut, by the way, is coconut milk that has had most of the water removed, so it’s very rich, thick, and full of calories.

If you’ve ever tried coconut water, it has a subtle but unusual flavor and has, in my opinion, a somewhat slimy texture (no, I’m not a fan). Here’s the nutrition breakdown of 8 ounces of coconut water:

46 calories
0.5 grams of fat
9 grams of carbohydrate
3 grams of fiber
2 grams of protein
252 milligrams of sodium
600 milligrams of potassium

As you can see, coconut water is a fairly low-calorie, lower-carb beverage, which adds to its popularity. You’ll also notice that it contains a fair amount of sodium and potassium, and it contains magnesium, calcium, and phosphate, as well. Collectively, these minerals are known as electrolytes, which has caught the attention of athletes and fitness buffs. Athletes and hard-core exercisers often need to replenish their electrolytes after a game or a workout. Instead of sugary, higher-calorie sports drinks, coconut water has become an all-natural beverage of choice for many.

There’s really nothing “wrong” with coconut water, but the average person doesn’t really “need” it, at least for electrolyte replacement. Most people, even those who might go to the gym everyday, don’t need to worry about replenishing electrolytes. Staying hydrated with plain old water is what’s recommended. And if you happen to be an athlete or someone who works out fairly intensively, coconut water actually doesn’t provide enough carbohydrate, protein, and sodium, which are nutrients needed for the “recovery” period after exercise. So, it’s kind of a drink that’s in limbo (perhaps better suited to a limbo dance on the beach?)

Benefits of Coconut Water
Coconut water isn’t necessarily a lost cause: It actually does have some nutritional merits.

Rehydration. Coconut water can be used as a rehydrating beverage after exercise. In one study, men who drank coconut water after exercising in the heat were able to replenish body fluids. However, water and a sports drink also replenished fluids equally as well. Coconut water may be a good choice as a rehydrating beverage in third world countries where water (and clean water, at that) is in short supply. The problem is that it’s quite expensive. Coconut water may also do in a pinch in emergency situations where IV fluids are not available, believe it or not.

Kidney stone prevention. Thanks to its potassium and magnesium content, coconut water may help lower the risk of kidney stone formation.

Tooth preserver. According to WebMD and other sources, if you ever have the misfortune of getting a tooth knocked out, store it in coconut water until you can get to a dentist. Apparently, it works better than water to keep the tooth cells more viable.

Heart-health booster. One study has shown that drinking coconut water may lower the risk of heart attacks. And another study found that drinking coconut water significantly lowered systolic blood pressure (the top number) in 71% of people with high blood pressure.

Unproven Coconut Water Claims
While there may be some small benefits to drinking coconut water, the claims that tout all the miraculous benefits are still unproven. Here’s a handful of what it supposedly can do for you:

• Enhance athletic performance
• Lead to weight loss
• Clean your kidneys out
• Increase fertility
• Improve your skin, nails, and hair
• Lower blood glucose

No studies have shown that these claims are actually true. So, if you like coconut water, go ahead and enjoy it (check with your physician if you have kidney disease, however). Keep in mind these three things, though:

• The calories and carbs can add up if you’re not careful of the portion size.
• Once opened, coconut water only keeps for a day or two in the refrigerator.
• Don’t expect miracles.

More on coconut next week!

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Comments
  1. I heard that coconut is actually bad for your heart. Not sure where I heard this, but it seems to be common knowledge in the health arena. How can coconut water be good for you if that is the case? The info is confusing. The medical field seems to not care enought about the nutrition side of health bur focus rather on the treatment of symptoms. Its all backward in my opinion.

    Posted by Brian - Tx |
  2. Hi Brian,

    You might be thinking about coconut oil, which I’ll focus on next week. Coconut water, however, is a totally different product and as you can see above, contains practically no fat (unlike coconut oil). So, unless a person were to consume a large amount of coconut water in one sitting and/or if a person needed to limit their potassium intake, it’s not bad for your heart.

    Posted by acampbell |
  3. Coconut oil is possibly a good thing. It may have raised my HDL by 30% without affecting the LDL.

    Posted by calgarydiabetic |
  4. Coconut oil is very high in saturated fats which gets gives it its (bad for you) from people. But, I read it is high in MCT fats (medium chained triglicrides) I spelled that T word wrong. MCT are suppose to not get stored as fat but be used as energy.
    Just drink plain water. Coconut water gives way to much sodium and out shines any good benefits it’s claims to have. Very high in potassium though.

    Posted by Angelo |
  5. I grew up eating coconut as a very tender fruit delicious! matured fruit is used for cooking practically in all vegetables, chatni and rice. The oil again was used for cooking frying applying on hair everyday. The dried copra used for special deserts. The flower inside that came by ones a blue moon was something to die for. We had like 25 to 30 trees in our huge backyard in India. THen heard how bad it was for you and everything related to coconut was stopped. Though I still use it sparingly in my cooking (can’t do without it)
    What is good for you one day is deadly another day. Can’t trust any research. Do in moderation and it should be ok I think.

    Posted by sue ron |
  6. There are many ways to use coconut water. You can drink it plainly, without any mixtures. This natural liquid substance is delicious and very healthy. It brings a lot of health benefits. You can also mix this on any juices. It is also nice to mix coconut water in cooking various recipes. Just keep in mind that this water easily spoils, so avoid storing this for a long period.

    Posted by Sarah Bernheim |
  7. I include coconut oil in my diet every day as well as use it on my skin. Coconut oil is good for so many things, however, most have been misinformed. Coconut oil is actually anti-viral, anti-bacterial, anti-fungal, and anti-microbial. It gives you tons of energy and can even help with weight loss. I have yet to try the coconut water.

    Posted by melissa |
  8. I heard that Coconut Juice can dealy your period is that true? Advice would be much appreciated

    Posted by Oreo |
  9. Hi Oreo,

    I’m not aware of any credible research or evidence showing that coconut water (juice) can delay your period. My guess is that it’s highly unlikely that it would do so.

    Posted by acampbell |
  10. i drink 3-tbsp Coconut oil everyday, my period is delayed for 3 days, not sure it’s good or bad thing

    Posted by cosicosi |
  11. Hi cosicosi,

    I’m not aware of any research linking coconut oil with the menstrual cycle. Your delayed period is likely due to other factors. You may want to call your physician to discuss further.

    Posted by acampbell |
  12. I have drunk many many gallons of fresh coconut water over the years since I live in the tropics and I have never tasted any slightly slimy water as the writer suggests. Perhaps the slimy texture that she experienced came from the fact that it had been preserved in a can? Natural coconut water has a light delicious taste and is wonderful ‘on the rocks’.

    Posted by CEci |

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