There are few drinks that strike the perfect balance between healthy and delicious like coconut water. Rich in sweet taste and nutritional value (but low in calorie intake), the benefits of coconut water are simply too good for most of us to pass up, especially since it’s easy to find and incorporate into a well-rounded diet.
Samantha DierasDCN, RN, registered dietitian and director of outpatient nutrition services at Mount Sinai Hospital, explains that coconut water is simply the clear liquid you see in a coconut. Not to be confused with coconut milk, which Dieras says is the opaque milky liquid that results when the grated or shredded coconut meat is pureed and strained. Coconut water has proven time and time again to be more than just a delicious drink. enjoy it. But don’t just take our word for it. Below, the experts explain all the ways coconut water can be good for you. Read on for more information.
The advantages
Coconut water is said to have numerous health benefits, but these are the top five that experts say are the most important to be aware of:
Contains many nutrients and antioxidants
According to the US Department of Agriculturecoconut 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 as just a few of the compounds you can find in a cup of coconut water.
Provides hydration
Coconut water is made with 95% water, making it a top-notch source of hydration for when you’re thirsty or low on energy. Dieras says that if you lose fluid from daily activity or illness such as vomiting or diarrhea, coconut water can help keep you from becoming dehydrated. But don’t completely replace your regular water intake with coconut water. Including it in your diet comes with some caveats, but more on that later.
Helps you maintain (or lose) weight.
Elisabeth SharpMD, IFMCP, board certified physician and founder of Health meets well-being, says that coconut water is low in calories and contains less fat compared to other sugary fruit juices and smoothies, making it the healthier alternative if you’re looking for something tasty to drink. It should not contain added sugars, if you drink the real drink. Dieras adds that because coconut water increases hydration, it can reduce unnecessary hunger and excessive energy intake. Research also shows that coconut water can do that stimulate metabolism.
Dr. However, Sharp also notes that coconut water lacks significant amounts of other macronutrients, such as certain proteins and fats that are crucial for meal and blood sugar regulation. That’s why she recommends a diet that contains enough macro and micronutrients to balance everything out. “Coconut water could be part of a diet designed for weight loss,” she says. “I wouldn’t say coconut water itself is effective for weight loss.”
Can prevent kidney stones
Dr. Sharp explains that drinking coconut water, through extra hydration and electrolyte exchange, can be super helpful in preventing kidney stones. Kidney stones form when calcium and other compounds form crystals in your urine. Although it was tested via a small sample size, this is the case study shows that coconut water can increase citrate, potassium and chloride in your urine to reduce the chance of crystals forming.
Replenishes electrolytes after training
Dieras says coconut water is often used as a post-workout drink to replace the electrolytes (minerals necessary for cell function in our bodies) that we lose after exercise. Dr. Sharp explains that when we sweat excessively and exert our muscles, our body will increase its need for electrolytes. Coconut water contains certain electrolytes such as sodium, potassium and magnesium that can help balance this. There are even studies showing that coconut water can be more beneficial for recovery than plain water after training.
The cons
While it has many health benefits, there are a few things to keep in mind. Dieras says that any claims that coconut water has anti-aging properties are unfounded and that there is currently no definitive research to support these claims. More studies also need to be done to say that it can 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 in theory it can help lower high blood pressure. But for now, that’s all theoretical.
Other disadvantages, according to Dr. Sharpen the sugar content. Coconut water can quickly raise your blood sugar levels, she says, especially if consumed on an empty stomach or in large quantities. “I recommend treating it like juice,” she says. “It can be great in small quantities and ideal for combining with fiber, protein and fat to prevent blood sugar spikes.”
