Holistic Health
Coconut water is healthy but regular water is still your best choice
It can be part of a healthy diet but should never replace water
The slightly sweet fluid inside coconuts is a powerful thirst quencher with lots of important nutrients like vitamins and minerals that can optimally replenish electrolytes , substances essential for several body functions that are lost with sweat .
“ Because of the electrolytes some studies indicate that it can help with hydration specifically related to exercise ,” said Maxine Smith , a dietitian at the Cleveland Clinic , on its website . She added , however , that those studies were done with coconut water enriched with sodium , which is a good option only for people who exercise for an hour or more . “ It can be helpful doing long exercise sessions ,” she said . “ However , the electrolytes vary in coconut water . A sports drink is a more reliable bet for these situations .”
Other research suggests coconut water might help lower blood pressure because it contains potassium , a mineral that can lessen the effect of sodium by flushing it out through urine . Sodium is well known for raising blood pressure . However , people who are on medications to lower blood pressure may need to avoid coconut water as their blood pressure might decrease too much .
In some animal studies , coconut water was able to prevent high blood sugar , a condition linked with diabetes that can be life-threatening if it isn ’ t treated promptly . This might be due to magnesium , a mineral found in coconut water that “ may be particularly beneficial in offsetting risk of developing diabetes among those at high risk ,” said a 2013 study published in Diabetes Care .
Since good hydration plays an important role in preventing kidney stones , coconut water could also help avoid the condition . A 2018 study published in BioMed Research International showed that coconut water could increase the removal of the chemical citrate in urine , resulting in a decreased risk of calcium stones as citrate binds to calcium and inhibits stone formation .
“ There are many different types of stones ,” said Smith , “ but if your physician recommends you get more potassium into your diet , coconut water could be beneficial .”
On top of that , coconut water is low in calories ,
making it a healthier option compared to many other fruit juices that may have a higher sugar content . “ It has about 40 to 60 calories in 8 ounces — about � that of orange juice ,” said Smith . “ If you enjoy the taste , it can be part of a healthy diet .”
For all its pros , some experts caution that coconut water can ’ t compare to the healthiest drink on earth , plain water .
“ While coconut water is lower in sugar than other juices and probably fine as a treat from time to time , it still contains unnecessary liquid sugar and calories so I would recommend sticking with plain water for both rehydration and everyday drinking ,” Dr Sandro Demaio , Professor at the Melbourne School of Population and Global Health , told The Conversation .
Similarly , senior lecturer in food science and human nutrition Dr Emma Beckett told The Conversation that some selling points of coconut water included enzymes , antioxidants , and phytonutrients , “ but our bodies make the enzymes they need , and fruit and vegetables have antioxidants and phytonutrients . Bottom line — drink water and eat food , don ’ t get distracted by expensive beverages .”
Coconut water was able to prevent high blood sugar , a condition linked with diabetes .
20 ISSUE 1 | 2023 GlobalHealthAsiaPacific . com