Is Drinking Coconut Water Safe For Diabetics?

You will be amazed to know how beneficial this drink is, especially for people with diabetes.

Medically reviewed by Cheryl Mussatto, MS, RD, LD
Written by Tanya Choudhary, B.Desgn, ISSA Certified Specialist In Fitness & Nutrition
Edited by Ravi Teja Tadimalla, BSc, Professional Certificate in Food, Nutrition and Health
Fact-checked by Himanshi Mahajan, BSc (Life Sciences), Certified Health & Nutrition Life Coach  • 

Coconut water is one of the healthiest nutrient-rich drinks that nature offers us. Be it dehydration, balancing your salts levels, or an upset stomach, coconut water helps alleviate many health concerns.

However, is drinking coconut water safe for diabetics? Though it has a refreshingly mild sweet taste, does it raise your blood sugar levels? How much of it is okay?

To answer all these questions and more, we present the required research to see if this nutrient-dense, low-calorie natural drink, is suitable for people with diabetes. Read on to know further.

protip_icon Know Your Ingredient: Coconut Water

What Is It?
The colorless and often sweet liquid found inside tender, immature coconuts.

What Are Its Benefits?
Provides essential nutrients, such as vitamins and minerals, and helps control blood glucose levels and manage weight.

Who Can Consume It?
Considered safe for consumption in general.

How Often?
Not more than 16 ounces every day.

Caution
Excess consumption can cause fluctuations in blood sugar levels, diarrhea, low blood pressure, and electrolyte imbalance. Consult a doctor in case of any severe discomfort.

Coconut Water—A Brief

So, what’s so unique about this drink?

Coconut water is fresh, sterile, and devoid of artificial sweeteners and preservatives. It is, therefore, safe for all to consume coconut water without worrying about any health risk.

Madelyn, a blogger, reveals she drinks coconut water to clean her guts: “I use coconut water to cleanse my digestive system to get ready for our yoga retreats. For [its] laxative properties to take effect, you need to drink ½ gallon of fresh coconut water (not the kind they sell canned or in aseptic boxes) in one sitting (i).” She adds, “I usually top it off with a kiwi juice to complete the cleansing effect.”

This drink is also an excellent electrolyte replenishment. It is rich in two essential salts—potassium and sodium, along with calcium, phosphorous, zinc, manganese, iron, copper, and fundamental amino acids. Coconut water also contains natural sugars like fructose (15%), glucose (50%) and sucrose (35%). Now let’s find out here can diabetic patient drink coconut water.

Coconut Water For Diabetes – Is It Safe?

Coconut Water For Diabetes
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Good news for people with diabetes around the world!

Call it a work of the plentiful natural sugars or its sterile nature—coconut water has joyfully passed the safety test for diabetes—as stated in the February 2015 edition of the Journal of Medicinal Food (1).

However, one should not exceed the limit of drinking coconut water every day, no matter how much you like it. This is because despite being a healthy drink coconut water does contain fructose, and although low in content (around 15%), fructose can interfere with your blood sugar levels.

So, when should you stop?

An ideal recommendation is 8 ounces (250 ml) twice a day. Anything more than that can harm your health adversely. Another important tip is to have coconut water in its natural form without adding any external ingredients.

Note: It is important to note that one needs to consume the water of green coconut, and not the thick milky substance, which is known as the pulp. The whitish pulp of the coconut is high in sugar and fat. Therefore, it is not suitable for diabetes patients.

protip_icon Quick Tip
Coconut water tastes great when mixed with lemonade or chia seeds to form a diabetes-friendly energetic beverage.

The best time to drink coconut water is as important to know as how much of it you can drink. Learn more about it in the next section.

Best Time To Drink Coconut Water

While coconut water can be a refreshing and hydrating drink, individuals with diabetes should monitor their response to it. One of the best times to drink coconut water is as part of a balanced meal or as a beverage between meals. This can help mitigate any potential spikes in blood sugar as the fiber and proteins in your meal can slow down the absorption of natural sugars in coconut water (2). It is advisable to avoid having it on an empty stomach or just before bedtime as it may lead to significant fluctuations in blood glucose levels (3).

Learn why it is so beneficial for blood sugar management in the following section.

Why Is Coconut Water Good For Diabetics

Wondering why consumption of coconut water for diabetes is recommended?

Let’s look through the benefits of coconut water for diabetics:

1. Nutrient Density

This is a given.

As established earlier, coconut water is particularly high in several essential vitamins, minerals, and amino acids. Each cup of this tasty drink contains 5.8 mg vitamin C, 0.1 mg riboflavin, 57.6 mg calcium, 60 mg magnesium, 600mg potassium, 252 mg sodium, and 0.3 mg manganese. These nutrients, especially sodium and potassium, help in keeping the blood sugar fluctuations in check (4).

2. Contains More Fiber And Less Carbs

Coconut water helps keep diabetes in check
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As a diabetic, having control over carbohydrate intake is as important as keeping track of its sugar content. In fact, a recommended diet for diabetics (as prescribed by physicians) should be high in fiber and low in carbohydrates.

These carbs, being exceptionally high on natural sugars can quickly contribute to a spike in blood glucose level, which could prove harmful for people with diabetes.
Coconut water, being high on fiber (2.6 grams per 240 grams coconut water), is a good solution to keep blood sugar levels in check (5).

3. Improves Blood Circulation

Coconut water boosts circulation.
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Those with Diabetes often suffer from poor blood circulation. Due to this problem, they often experience discomforts like numbness in the feet, blurred vision, and kidney failure. Intake of coconut water improves to reduce such condition quite efficiently.

Coconut water improves blood circulation by widening the blood vessels (6). Thus, it provides great relief against fighting the symptoms and side effects of diabetes. Besides, it is capable of healing a diabetic disorder called atherosclerosis.

4. Helps Maintain Weight

Coconut Water For Diabetes
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Abnormal weight gain is a general tendency amongst diabetic patients. Coconut water has the ability to prevent unnecessary hunger and therefore helps you eat less.

Additionally, it is a rich source of nutrients like essential salts, minerals and contains no cholesterol at all (7), (8). Coconut water is loaded with all the right nutrients. It is an excellent source of Omega-3 fatty acids and antioxidants. Both of these are essential in diabetes to check sugar levels and body weight.

So this incredible drink can qualify as an ideal midday snack that offers only energy and not calories. Moreover, a diabetic patient can easily choose this natural cooler, as other colas are a strict ‘no’ for them because of their high sugar content.

5. Improves Metabolism

Coconut Water For Diabetes
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Coconut water helps induce metabolism which, in turn, improves fat burning and sugar burning process within the body. This activity of coconut water within our bodies helps to provide patients with more energy and vigor for life (9).

6. Has A Low Glycemic Index

Coconut water is an excellent choice for diabetics because of its exceptionally low glycemic index.

It has a glycemic load of 3, and thus having coconut water does not lead to an immediate spike in the blood glucose level (10). Moreover, magnesium content in this drink helps improve insulin sensitivity in an individual (11).

As we learned, coconut water is good for diabetes as it contains certain nutritional properties that help in maintaining the blood sugar levels. It is high in fiber and belongs to the alkaline pH food group that helps to cope with acid-producing factors within the body. Consuming coconut water is safe for obese diabetic patients as well, as it does not add more calories to one’s health. Moreover, this drink is completely safe, so what are you waiting for? Include this tasty natural drink in your daily routine and see the results for yourself.

protip_icon Quick Tip
Apart from enjoying the cool drink, you can also include coconut water in smoothies and mix it with oats, curry, and so on.

Infographic: Reasons Coconut Water Is Good For Diabetes

To recap, coconut water is not just a refreshing drink, but it can help manage blood sugar levels too! This tropical drink can be a game-changer for those with diabetes. To know why, check out the infographic below where we have highlighted how this replenishing drink can help manage diabetes. Scroll down to check it out now!

reasons coconut water is good for diabetes (infographic)

Illustration: StyleCraze Design Team

Get the high-quality PDF version of this infographic.

Download Infographic in PDF version

Coconut water is one of the healthiest drinks available naturally. It acts as a great hydration therapy as it is rich in electrolytes. However, with its mildly sweet taste, you might be concerned if coconut water is good for people with diabetes? With a low glycemic index, coconut water can be taken in moderation without affecting your blood sugar levels. It not only helps boost your metabolism and improve your blood circulation but also helps with weight management. So, even people with obesity or diabetes can have this naturally healthy drink without any worry.

Frequently Asked Questions

How much sugar does fresh coconut water contain?

Coconut water has about 4.23 g of sugar. This includes fructose, sucrose, and glucose (12).

Is coconut water good for pregnant females with diabetes?

Coconut water is safe for people with diabetes, and it can also be consumed during pregnancy. However, talk to your doctor before enjoying coco

Who should not drink coconut water?

Since coconut water contains high levels of potassium, anyone with high potassium in the blood should avoid drinking it. Those with kidney issues should avoid it as well. Don’t consume it if you take antihypertensive or antidiabetic drugs. Avoid it before and after a surgery for at least 2 weeks.

Can drinking coconut water replace other fluids for diabetics?

Drinking coconut water alone cannot replace other fluids for diabetes. Since you should not have more than the recommended amount of coconut water a day, you will have to include other juices and water in your diet as well. Also, it is recommended by doctors to avoid drinking coconut water if you have diabetes as it can interact with the medication.

Are there any potential risks of drinking coconut water for diabetics?

If you take antidiabetic drugs that lower your blood sugar level, coconut can further drop it. So it is recommended for those with diabetes to avoid coconut water.

Key Takeaways

  • Coconut water can improve metabolism and maintain healthy body weight.
  • It also widens your blood vessels, which improves blood circulation.
  • The magnesium content in coconut water can help improve insulin sensitivity.
  • Its low glycemic index makes coconut water ideal for a person with diabetes.
drinking coconut water safe for diabetics

Image: Stable Diffusion/StyleCraze Design Team

Are you a diabetic wondering if coconut water is a suitable option for you? This video shows the benefits and considerations of consuming coconut water when you have diabetes. Don’t miss it!

Personal Experience: Source

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