Dubbed “Mother Nature’s sports drink” by marketers, demand for coconut water is gradually skyrocketing. Coconut water’s nutritional components promise to hydrate the body and help overcome many diseases, from vomiting to cancer and kidney stones. But is drinking coconut water good?
What’s in coconut water?
Coconut water has a naturally sweet and refreshing taste. It contains easily digestible carbohydrates in the form of sugars and electrolytes. Not to be confused with coconut milk or high-fat coconut oil, coconut water is a clear, fruity liquid extracted from young, green coconuts.
Low in calories, naturally fat and cholesterol free, more potassium than 4 bananas and plenty of water – These are just a few of the many documented benefits of coconut water.
Coconut water has fewer calories, less sodium and more potassium than sports drinks. Most coconut water is tasteless, and about 30ml of coconut water contains about 5.45 calories, 1.3 grams of sugar, 61 milligrams of potassium and 5.45 milligrams of sodium. Meanwhile, Gatorade has 6.25 calories, 1.75 grams of sugar, 3.75 milligrams of potassium and 13.75 milligrams of sodium.
Coconut water has less sugar than many sports drinks and much less sugar than sodas and some fruit drinks. Pure coconut water may be a better choice for adults and children looking for a less sweet beverage. However, you should not abuse coconut water, according to Lilian Cheung, DSc, Harvard School of Public Health. “An 11-ounce container has 60 calories, and if you drink multiple cups in a day, the calories can add up quickly,” she says.
Cheung, a registered dietitian and co-author of the book Savor: Mindful Eat, Mindful Life, suggests being mindful of beverage choices and reading labels to choose plain, pure coconut water and avoid Those with added sugar or fruit juice are no different from other sugary drinks.
Nutritional composition of coconut water
The nutritional information below is provided by the USDA. In 1 cup of 100% coconut water, approximately 240 grams contain:
Calories: 44
Fat: 0g
Sodium: 64mg
Carbohydrates: 10.4g
Fiber: 0g
Sugar: 9.6g
Protein: 0.5g
One cup of fresh coconut water provides about 10 grams of carbohydrates. 100% coconut water contains about 9 grams of natural sugar. Some brands of coconut water are sweetened with added sugar, so check the label carefully before choosing canned coconut water.
There is usually little to no fat (less than 1 gram) in coconut water, but some brands of canned coconut water may contain small amounts of fat.
Coconut water contains small amounts of protein; Quantity may vary by brand.
Coconut water is an excellent source of vitamin C, with 24mg contained per serving. This amounts to about 32% of the recommended dietary allowance (RDA) for women and 27% for men.
Coconut water also contains thiamin, a B vitamin (about 8% of the recommended level). Minerals in coconut water include potassium (404mg or 16% of recommended intake for women and 12% of recommended intake for women and 12% of recommended intake for men), manganese (0.5mg or 28% of recommended intake for women and 22% of recommended intake for men). Coconut water also provides small amounts of magnesium, calcium, iron, phosphorus, zinc and copper.
Is drinking coconut water good?
Over the years, much evidence about the benefits of this natural drink has been published and accepted in many parts of the world, especially countries with tropical climates. However, recently some social media posts went viral claiming that drinking hot coconut water helps cure cancer. Then the American Institute for Cancer Research published a list of trademarked Cancer-Fighting Foods, and it didn’t include coconut water. A lawsuit settled in 2011 ordered a coconut water manufacturer to stop making inflated health claims about their products.
While animal studies have shown that coconut water may provide benefits such as improving blood sugar levels, preventing kidney stones, and lowering cholesterol, this has not been fully studied in humans. . However, one small study in humans found that increasing coconut water consumption helped reduce blood pressure.
Some people love coconut water and use it as a sports drink. Coconut water provides electrolytes (sodium, potassium, calcium and magnesium) and carbohydrates to help improve muscle function, while adding fewer calories than regular sports drinks, and is gluten-free. Some evidence-based benefits of coconut water include:
Antioxidant: Free radicals are unstable molecules produced in cells during metabolism. The production of free radicals increases in response to stress or injury. When there are too many free radicals, the body goes into a state of oxidative stress, which can damage normal cells and increase the risk of disease. Research on animals exposed to toxins has shown that coconut water contains antioxidants that modify free radicals so they are no longer harmful. One study found that mice with liver damage experienced a significant improvement in oxidative stress when treated with coconut water compared to untreated mice. To date, no studies have investigated this antioxidant activity in humans. In short, coconut water contains antioxidants that help protect the body’s cells from damage caused by free radicals.
