Whatever be the season, most people like to drink coconut water to quickly compensate for the lack of water in the body. Even during illness, coconut water is the first choice of many people.
Nowadays 'Fresh Coconut Water' is also available in bottles.
The natural sweetness of coconut is liked by children and adults alike. Doctors also consider coconut water as nectar for health. Despite this, health experts warn that some people should not drink coconut water.
What are the health benefits of coconut water? Which people should not drink it at all? Let us understand these important things in this article.
Coconut is cultivated on a large scale in India. It is cultivated especially extensively in South India. According to the Central Government, India ranks first in total coconut production in the world. The livelihood of a total of three crore people including one crore farmers in the country depends on this work.
According to dietician Reshma Aleem, coconut water is a natural 'electrolyte' obtained from nature. Electrolytes are minerals that help maintain the balance of water and other essential elements in the body. She says that compared to other fruit juices, coconut water has very less calories.
Coconut water contains plenty of potassium and very little sugar. The properties that an electrolyte drink should have are naturally present in coconut water.
"This water keeps the body fresh and does not allow dehydration i.e. lack of water in the body. Therefore, choosing coconut water instead of any other drink can be very good for a person of any age."
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Reshma Aleem explains, "Some electrolyte drinks contain high amounts of potassium and salt. Such drinks are beneficial only for those who do a lot of physical exertion. Therefore, not every person needs such electrolyte drinks."
What is the difference between green and dry coconut water?
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Coconut water contains many essential elements like potassium, sodium, calcium, magnesium, zinc and iron. These contain the highest amount of potassium. According to the US Department of Agriculture, every 100 grams of coconut water contains about 250 mg of potassium and 100 mg of sodium.
According to a study published in America's National Library of Medicine, coconut water contains about 95.5 percent water, 0.1 percent fats, four percent carbohydrates, 0.02 percent calcium and 0.01 percent phosphorus.
Apart from this, some amino acids, vitamin B-complex, vitamin C and essential minerals are also found in abundance in coconut water. According to the study, many beneficial nutrients obtained from plants are also naturally present in it.
It has been said in the study that as the coconut dries, the amount of water present inside it decreases. The chemical elements present in that water also start changing. The amount of solid substances, minerals and other elements dissolved in water starts decreasing. On the contrary, the amount of fats and proteins starts increasing.
What things should be kept in mind while drinking coconut water?
It also contains very less carbohydrates. Therefore, it is considered the best natural sports drink for players and to normalize the amount of water in the body.
According to a research, drinking coconut water in right quantity helps a lot in fulfilling the deficiency of essential nutrients in the body.
Is coconut water alone enough for exercisers?
Reshma Aleem says that people who run marathons or do a lot of exercise in the gym lose nutrients rapidly.
She says, "Such people have higher needs for nutrients like potassium. So it is important to drink special sports drinks that help maintain the levels of these minerals."
"Coconut water is very nutritious for the body. Despite this, coconut water alone may not be enough for people who exercise a lot."
"Therefore, you should understand the intensity of your workout and the needs of your body. After this, along with coconut water, other nutritious drinks should also be included in your diet."
Is coconut water high in sugar?
Reshma Aleem says that coconut water has natural sweetness. But this sugar is completely different from the sugar added to the things available in the market.
She says, "Coconut water has a low glycemic index. Glycemic index shows how quickly blood sugar will increase after eating or drinking something. Therefore, there is no need to worry about a sudden increase in blood sugar by drinking coconut water."
Reshma Aleem explains, "There are many types of coconut water. Depending on the properties of the coconut, 240 ml of coconut water without added sugar usually contains nine to 10 grams of sugar."
In such a situation, it is natural to raise the question whether people with diabetes should drink coconut water or not.
What is right for diabetics?
Regarding this, Reshma Aleem says, "There is no rule that people with diabetes should not eat sugar at all. They can take up to five percent sugar in their diet."
"But it is very important to control the amount of sugar. Diabetic patients can drink up to 100 ml of coconut water at a time. However, it depends on the amount of sugar in the blood of each person."
"For people whose sugar level is constantly high, it would be better not to drink coconut water."
Should one drink coconut water daily? Which people should not drink it?
According to a research, diabetic patients, people with kidney disease and those taking potassium-increasing medicines are at greater risk of 'hyperkalemia'. Hyperkalemia means a sudden increase in the amount of potassium in the blood. Therefore such people should take special care.
Reshma Aleem clarifies that such people should strictly avoid drinking too much coconut water.
She further says, "People whose health is completely fine can drink coconut water in the right quantity every day."
"But people who have long-term kidney disease, heart problems or whose medications are likely to increase potassium in the body, should not drink coconut water at all."
What is the difference between the nutrients present in coconut water and coconut milk?
There is a long standing tradition in South India of drinking coconut milk with food or using it in cooking. Even in Konkan, many people like Solkadhi made from coconut milk.
However, there is a big difference in terms of nutrition between coconut water and coconut milk. This has come to light in many studies. According to a health magazine named 'Healthline', the amount of calories, carbohydrates and fats in coconut milk is many times more than that of coconut water.
"There is a fundamental difference between the two. Coconut water is mainly water. Therefore, it contains very little protein and fats."
Reshma Aleem says, "But coconut milk is completely different from this. It has high amount of protein, fats and calories. Therefore, one should avoid consuming too much coconut milk."
Is there a difference in the nutrients of fresh and packaged coconut water?
Reshma Aleem says that when a drink is processed and packed, a large part of the natural potassium present in it is destroyed. To keep it safe for a long time, other elements are added to it.
She says, "Coconut water packaged in this way becomes an artificial drink with only flavours. This causes a major change in its original nutrients. One should always read the ingredients written on the packet while buying it."
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