For a refreshing drink that strikes the balance between healthy and delicious, you can’t get much better than coconut water. Rich in sweetness and with high nutritional value, but still low in calories, the benefits of coconut water are just too good to pass up.
Dietitian Samantha Dieras, director of ambulatory nutrition services at Mount Sinai Hospital, explains that coconut water refers to the clear liquid found inside a coconut, and is not to be confused with coconut milk, the opaque liquid created when grated or shredded coconut flesh is pureed and strained. Below, the experts break down all the ways in which coconut water can be good for you. Read on to learn more.
The benefits
It’s been said that coconut water has numerous health benefits, but these are the six main ones the experts highlight:
According to the Department of Agriculture in the US, coconut water is a great source of essential nutrients and antioxidants to help you maintain an overall healthy diet. Dieras lists amino acids, antimicrobial peptides, carbohydrates, enzymes, electrolytes, vitamin C and antioxidants in particular.
Coconut water is 95% water, making it ideal when you’re thirsty or low on energy. Dieras says that when you’re losing fluid through daily activity or sickness, such as vomiting or diarrhoea, coconut water can help keep you from getting dehydrated. (Don’t entirely replace your regular water intake with coconut water, though.)
Elizabeth Sharp, a doctor and the founder of Health Meets Wellness, points out that coconut water is low-calorie and contains less fat compared to other sugary fruit juices and smoothies, which makes it a healthier alternative if you’re looking for something tasty to drink. If you’re drinking the real thing, it contains no added sugar.
However, Dr Sharp also notes that coconut water lacks significant quantities of other macronutrients, such as certain proteins and fats that are crucial for meal and blood sugar regulation. A diet that includes enough macro- and micronutrients to balance it all out is essential. “Coconut water could be a component of a diet designed for weight loss,” she says. However, “I wouldn’t say that coconut water itself is effective for weight loss.”
Dr Sharp explains that through added hydration and the exchange of electrolytes, drinking coconut water can be helpful for preventing kidney stones. Kidney stones are created when calcium and other compounds form crystals in your urine. Though it was tested through a small sample pool, this study shows that coconut water can increase your urinary citrate, potassium, and chloride, to reduce the chances of those crystals forming.
Dieras says that coconut water is often used as a post-workout drink to replace the electrolytes (minerals needed for cellular function in our bodies) we lose after we exercise. Dr Sharp explains that when we excessively sweat and exert effort with our muscles, our body needs more electrolytes. Coconut water contains certain electrolytes, such as sodium, potassium, and magnesium. There are even some studies that suggest coconut water could be more beneficial to recovery than regular water after a workout.
Both rich in potassium and anti-inflammatory, coconut water can help rebalance the flora and fauna in your gut, along with boosting hydration, an important marker for a healthy digestive system. Studies also show that drinking coconut water can boost metabolism and replenish healthy gut bacteria.
The downsides
Though it has many health benefits, there are a few caveats. Dieras says that any claims that coconut water has anti-ageing properties are unfounded – there is currently no definitive research to back this up. Also, more studies need to be done to prove that it can actually help lower your chances of heart disease or promote overall heart health. She explains that the potassium in coconut water can help regulate the effects of sodium on the body, so theoretically, it could help lower high blood pressure. But for now, that’s unproven.
Other downsides, according to Dr Sharp, include its sugar content. Coconut water can raise your blood sugar level rapidly, she says – especially if it is consumed on an empty stomach or in excess amounts. “I recommend treating it like juice,” she says. “It can be great in small quantities and ideal to pair with fibre, protein and fat to avoid blood sugar spikes.”
While it is generally safe for most to consume, Dieras says there are a few exceptions. You should never allow infants to drink coconut water as it contains fluoride, which can be toxic to newborns. If you have diabetes or are suffering from kidney disease and cannot excrete potassium, she advises drinking it with caution or avoiding it altogether just to be safe. Dr Sharp agrees.
And for athletes or marathon runners, coconut water doesn’t have enough electrolytes to replenish your depleted levels of sodium and magnesium, and it could cause abdominal cramping if you drink it during endurance training. So you may want to stick to your regular sports drink or good old water in those instances.
As with anything health-related, it’s always best to seek medical advice from your doctor or a healthcare professional.
