By Jo Lewin, nutritionist
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Coconut water is sometimes touted as an all-purpose miracle drink. Registered Nutritionist Jo Lewin explains these health claims.
What is coconut water?
Coconut water is the clear liquid found inside green, immature coconuts. Young coconuts are favored for their water because it is tastier, more plentiful in volume, and easier to access.
Different varieties of coconut produce slightly different tasting water, depending on where they are grown.
Coconut water also differs in taste and nutritional value from coconut milk and oil, both of which are made from the flesh of the coconut.
Nutrient profile of coconut water
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A 100ml serving of coconut water (ready to drink) provides:
- 18Kcal / 75KJ
- 0.2g protein
- 0.0g fat
- 4.1g Carbohydrates
- 4.1g Sucre
- 165 mg of potassium
Commercial products vary in nutritional composition, with sugar levels ranging from 3-6g (about 1 teaspoon) per 100ml.
It’s not uncommon for a 330ml serving of brand name coconut water to provide over 15g of sugar (about 3 teaspoons).
Top 5 health benefits of coconut water
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1. Natural source of minerals
Coconut water is a natural source of minerals, including potassium, magnesium, calcium and sodium.
Many of us don’t get enough of these important electrolyte minerals, which play key roles throughout the body, including heart health and skeletal and muscle function.
In fact, some claim that coconut water is on par with the electrolyte balance found in many isotonic drinks.
However, it should be remembered that although around 165-250mg of potassium is contained in a 100ml serving compared to a medium banana or potato, this is not a large amount.
There are many potassium-rich foods that are probably cheaper and more local than coconut water.
2. May Have Antioxidant Properties
Animal research suggests that coconut water contains compounds that have a protective antioxidant effect.
Two of the known phytonutrients in coconut water that have these effects are shikimic acid and caffeic acid, with benefits in animal studies ranging from lowering cholesterol markers to improving liver health. However, to date, there have been no human studies to replicate these results, so it is too early to tell if the same benefits can be enjoyed.
3. May Help Manage Blood Sugar
Animal studies suggest that coconut water may help manage blood sugar and reduce the damaging effects of oxidative stress associated with conditions such as diabetes.
Being a source of magnesium may also contribute to the health benefits of coconut water, as magnesium helps manage blood sugar, especially in people with diabetes. Although animal studies seem encouraging, more research is needed to assess these effects in humans.
4. May Help Prevent Kidney Stones
Adequate fluid intake is important to prevent the formation of kidney stones; stones are created when compounds like calcium and oxalate combine to form crystals which can combine to create stones.
Studies suggest that drinking coconut water not only reduces the number of stones, but also seems to prevent them from sticking to the kidneys and urinary tract.
5. May Support Athletic Performance
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It has been suggested that drinking coconut water can improve endurance and athletic performance. This is because it contains carbohydrates in the form of glucose (a simple sugar) combined with the electrolyte minerals sodium and potassium – two key components also found in commercial sports drinks.
A study found that drinking coconut water before exercise improved the ability to exercise in a high temperature environment. Another study found that drinking coconut water after exercise helped rehydrate in the same way as a sports drink containing carbohydrates and electrolytes, but had no significant impact on exercise performance. .
As a good source of electrolytes, coconut water can be a useful post-exercise drink; however, since research to date is inconsistent, most recreational athletes are likely to derive just as much benefit from plain water.
More controlled studies involving humans are needed to confirm many of these properties, but if you want to improve hydration while adding an extra source of potassium to your diet, coconut water may be a helpful supplement.
Is coconut water safe for everyone?
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For the majority of people, coconut water is generally recognized as safe. However, if you have kidney failure or a kidney condition that requires you to manage your potassium intake, it may not be an appropriate source of regular hydration.
Additionally, coconut water is a source of simple carbohydrates, so if you have been diagnosed as pre-diabetic or diabetic, consult your GP or dietitian first before adding significant amounts to your diet.
Allergic reactions to coconut are rare, although contact dermatitis and sensitization to tree pollen are more common.