Prospre: Meal Planner
Meal plans based on macros
Prospre: Meal Planner
Meal plans based on macros
Prospre: Meal Planner
Meal plans based on macros, macro tracking, and more
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January 29, 2024
Coconut water is a clear, coconut flavored beverage made from the liquid inside young, green coconuts. Lots of people speak about its health benefits. However, many people also touted the benefits of coconut oil in recent years - even though coconut oil, while delicious, is extremely high in saturated fat. Is coconut water a similar fad?
Well, the first thing to keep in mind is that coconut water is not the same thing as coconut milk. Coconut water is just the liquid from young coconuts, while coconut milk has blended coconut pulp to give it a thicker and richer texture. This means that while coconut milk, like coconut oil, is high in saturated fat, coconut water is fat-free and contains very few calories in general. However, while it doesn’t have many calories, that doesn’t mean it has no nutrients either. Read on to find out some of the nutritional benefits of coconut water.
Coconut water contains a variety of vitamins such as Vitamin C and Thiamin, and is rich in minerals including potassium, magnesium, and calcium. It's particularly noted for its potassium content, which can help support fluid balance and cardiovascular health. In fact, 500mL of coconut water has a similar amount of potassium as two whole bananas! The presence of antioxidants and cytokinins in coconut water can contribute to reducing oxidative stress and may have beneficial anti-aging properties.
Coconut water is also low in calories, with 500mL having less than 100 calories for unsweetened varieties, making it a very nutritionally dense drink. Although it does naturally contain sugar, it has much less than most fruit juices - less than half as much as apple juice and orange juice. However, it’s still important to consume in moderation, and not to use it as a substitute for drinking water.
Hydration is important for maintaining overall health, and coconut water’s combination of water and electrolytes have led some people to refer to it as a natural sports drink. Its composition is similar to human plasma, making it an excellent choice for rehydration. The high potassium content, alongside sodium, calcium, and magnesium, makes coconut water an ideal beverage for restoring electrolyte balance, especially after physical activities or bouts of dehydration. In comparison to sports drinks, coconut water provides a lower calorie and sugar alternative, with the added benefit of natural nutrients without artificial additives. However, for those engaged in long-duration or high-intensity workouts, additional sources of energy and electrolytes might be necessary.
Coconut water's impact on heart health is notable due to its potassium content, which plays a significant role in regulating blood pressure levels. Potassium counteracts the effects of sodium in the body, helping to maintain or potentially lower blood pressure in individuals with hypertension. It is recommended you consume at least twice as much potassium as sodium for heart health, but most people consume far more sodium than potassium. While it shouldn't replace prescribed medication or a balanced diet, incorporating coconut water could be beneficial as part of a heart-healthy lifestyle, especially for those seeking natural dietary choices to support cardiovascular health.
Coconut water boasts an impressive nutrition profile, which makes it much more worth the hype than that of coconut oil. While there are no magic cure-all foods, coconut water’s low caloric profile, high potassium and other nutrient content, and great taste (if you like the flavor of coconut) make it an excellent option as a beverage to drink from time to time. In particular, its naturally high electrolyte quantity makes it a great drink to grab after a workout as a sports drink alternative. Incorporate it into your diet with our meal planning app!
