Does coconut water impact blood sugar levels?
Written by
David Nelson
Reviewed by
Prof. Graham Pierce, Ph.D.Coconut water has 8-11g of naturally occurring sugar per cup, resulting in a moderate glycemic response. The sugars it contains affect blood sugar differently from the added sugar found in many products. Diabetics can enjoy coconut water when used judiciously as part of their meal plans. If eaten with protein or fiber, the sugars are absorbed much more slowly.
Safe Consumption Methods
- Always check glucose levels before drinking
- Limit to ½ cup for insulin-dependent diabetics
- Combine with 15g protein like nuts or cheese
- Avoid drinking on empty stomach
Glycemic Impact Factors
- Natural sugars have lower glycemic index (54) than sucrose
- Electrolytes may improve insulin sensitivity pathways
- Processing methods affect sugar concentration
- Individual metabolism varies absorption rates
When it comes to blood sugar control, timing is critical. Have coconut water with a meal, not as a standalone snack. Testing the blood glucose level after meals will help determine how much the body can tolerate. I instruct my clients to test their blood sugar levels ninety minutes after ingesting coconut water, so that each individual can accurately determine their glycemic response.
People who have prediabetes will benefit most from the magnesium found in coconut water, which enhances the sensitivity of the insulin receptors. Select the variety that has been harvested immaturely, as these provide lower concentrations of sugars. When sold refrigerated, they yield maximum quality preservation of chemical constituents. Do not use the concentrated form, as it increases the sugar concentration to a potentially dangerous level.
Coconut water benefits are enhanced with exercise as skeletal muscle increases glucose uptake. Drink a 1/2 cup before exercise for energy without supplements. Pay attention to your hydration needs, especially when conditioning in hot weather. These strategies provide evidence that coconut water is a viable, diabetic-friendly option.
Read the full article: 9 Powerful Benefits of Coconut Water
