Coconut Water Safe for Diabetes: Low GI Drink with Potential Health Benefits

Diabetes is a chronic lifestyle disorder that puts a restrain on many things. And the list begins with ‘no sweets allowed’. Thus, many people have this doubt, ‘Is coconut water safe in diabetes?’

Take it from an Ayurvedic doctor, coconut water is very beneficial even for diabetics.

No, it cannot cure diabetes but it can help in managing the disease.

Coconut water is super rich in essential nutrients. It’s a storehouse of minerals, vitamins, electrolytes, and micronutrients. It supports PH balance and aid in metabolic functioning. 

That’s why it is often a choice of natural energy for fitness enthusiasts and athletes. 

But that’s not it!

Coconut water is also a wonderful drink for diabetics. When consumed in the right amount it can help in controlling the blood sugar level. Further, coconut water may help in lowering the risk of complications of diabetes. 

Here is what science says about drinking coconut water in diabetes.

Also Read: 10 super simple Coconut Water Recipes

7 Health benefits of coconut water for diabetics

1. It helps maintain electrolytes balance in the body

Tender coconut water is a super nutritious and highly replenishing beverage. It’s pumped with electrolytes, micronutrients, vitamins, minerals, and amino acids. The tasty beverage is rich in Vitamin C and Riboflavin. It’s also high in potassium, sodium, calcium, magnesium, and phosphorus.

Coconut water is a perfect drink for diabetics. Magnesium increases insulin sensitivity and electrolytes maintain the electrolytic balance. Diabetics are prone to electrolyte disorders.

An electrolytic imbalance results in dehydration or overhydration which can lead to kidney problems. And kidney problems are often common in diabetes. Thus, drinking coconut water daily can help combat these complications.

Also Read: Ashwagandha for athletes

2. Coconut water can improve blood circulation

As I already said, coconut water is a rich source of magnesium and sodium. These nutrients help improve blood circulation by widening the blood vessels. The tender water is also credited for reducing plaque build-up in arteries. 

One of the major complications among diabetics is a constriction in blood vessels.

These blood vessel constrictions often lead to diabetic neuropathy, myopathy, and glaucoma. It can even cause kidney failure in diabetics. Potassium in coconut water helps improve nerve function and reduce the risk. 

Drinking coconut water regularly can relieve numbness in the feet, blurred vision, and kidney stones. 

Also Read White Foods – Ayurvedic Doctor reveals the truth

3. It can be your detox drink for weight loss

Coconut water is filling and curbs unnecessary cravings. Further, being a rich source of electrolytes, it promotes digestion and boosts metabolism. This, in turn, helps break down fat cells into active energy molecules. That’s why coconut water is often called nature’s energy booster.

4. Obesity is one of the major culprits of diabetes

Excess fat around the abdomen creates excessive pressure on the pancreas and increases insulin sensitivity. That’s why obese people are at a high risk of diabetes. Thus, it is imperative to remain active and keep the body weight under control to combat diabetes.

Also Read: Sprouts for weight loss

5. It’s oozing with antioxidants

Coconut water is replete with natural antioxidants. Antioxidants help in scavenging harmful free radicals and resist the damage done by oxidative stress. It plays a very crucial role in delaying the aging process of organs and tissues. 

This is very beneficial for diabetic patients. As their body tends to age much faster than healthy people. This is because of the high oxidative stress caused by high blood sugars. 

Antioxidants in coconut water further reduce the risk of high blood pressure. This in turn lowers the risk of metabolic and heart diseases in diabetics. That’s why drinking coconut water regularly is a good idea for managing diabetes. 

Also Read: Salt in High Blood Pressure

6. Coconut water has a low glycaemic index

Though coconut water has a sweet taste, its glycaemic index is low. The GI of coconut water is 3. Thus, drinking coconut water causes no immediate spike in blood sugar levels, unlike most beverages. 

This natural sweet drink, rich in magnesium, also helps in the production of insulin. 

Insulin is essential for the regulation of blood glucose levels. Magnesium further improves glucose utilization and the signaling of insulin.

The study revealed coconut water can help reduce the levels of glucose in the body. It has a hypoglycaemic effect. Also being alkaline in nature, tender coconut helps neutralize excessive stomach acids. 

Also Read: Turmeric in Diabetes Management

7. It Lowers the risk of cardiovascular disease

Diabetes increases the risk of cardiovascular diseases. The high blood glucose levels in the body can damage the blood vessels leading to the heart. It may constrict the blood vessels or create an accumulation of plaque in the arteries. 

Coconut water can help boost the production of nitric oxide in your body. This nitric oxide helps the blood vessels to relax. It further improves blood circulation. Thus, reducing the risk of cardiovascular diseases.

Also Read: Paneer Ke Phool in diabetes management

8. Coconut water protects your liver and kidney

A study revealed that Coconut water can enhance the bile conversion by the liver. Bile helps improve lipid metabolism and keep the blood sugar level minimal. It also optimizes liver function and helps in reducing the risk of complications due to diabetes. 

Also, being a rich source of potassium salts, coconut water may help in dissolving kidney salts. This further promotes urine production and assists in detoxification. Potassium also helps control high blood pressure which is a high risk of diabetes.

Also Read: White Rice and diabetes – Is it safe?

Cautions!

• Coconut water is rich in potassium excess of which may cause kidney damage.
• Drinking coconut water in excess may cause an electrolytic imbalance which can lead to hyperkalemia.
• Excess coconut water can also cause bloating or gas.
• Drinking a high quantity of coconut water can lead to excess urination.
• Avoid consuming coconut water with medications.
• If you are on a restrictive diet then consult your doctor before drinking it.
• For those experiencing fluctuating and uncontrolled blood glucose levels, avoid coconut water.

How much is the right amount? 

I would recommend 1 glass of coconut water or the water of one tender coconut daily. Drinking more than that can harm your health and cause adverse effects. It contains fructose which if consumed in excess can interfere with your blood sugar levels.

The best time to have coconut water is to have it on an empty stomach. So, try to drink it during the first half of the day. It’s also a great post-workout drink that replenishes the lost water during a workout.

Also Read: What is coconut sugar?

How to choose your coconut right?

Tender immature green coconuts are a better option as they have less sugar as compared to mature coconut.  The malai in matured coconut has more sugar which can be damaging for diabetics. Also, always go for natural coconuts rather than packaged or bottled supplies.

Yout Takeaway – Coconut water is always a good idea!

This water from the tropical fruit is blessed with many nutrients. 

That makes it a great beverage already!

However, this wonder drink has some surprising benefits for diabetics. 

Research says consumption of coconut water can reduce blood sugar levels.

It helps in improving insulin and maintaining blood glucose levels in the body. In addition, it decreases your sugar cravings, improves nerve functions, lowers the risk of kidney complications. 

Coconut water improves blood circulation and decreases the risk of neuropathy. It has a low glycaemic index and keeps you full for long. Drinking coconut water also improves your metabolism which helps you to stay fit.

Thus, I say coconut water brings great relief to diabetics.