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HEALTHY
The health benefits of coconut water
Coconut water is the clear liquid found at heart green, green coconuts. Young coconuts are favoured for their water as it is tastier, ample in volume and easier to access by chopping the top off the softer shell. More suppurate coconuts have a harder husk and less water inside because it gradually solidifies to form the flesh. Coconut water burst onto the scenery – and into the electric refrigerator – a couple of years ago, touted as an all-around miracle drink. But is there any skill to back up the health claims ? Nutritionist Jo Lewin explains… In taste and nutriment, coconut water is unlike to coconut milk and coconut petroleum, both of which are made from the human body of the coconut. Read more about the health benefits of coconut milk and find out how healthy coconut oil very is.
Reading: The health benefits of coconut water
Contents
What are the nutritional benefits of coconut water?
In 100ml of fresh coconut water extracted from the crackpot you ‘d expect about 2.7mg of carbohydrate, but be mindful that the brand versions on supermarket shelves are likely to be higher in boodle, ranging from 3g to 6g ( about 1 tsp ) per 100ml. so, in a 330ml serve of brand coconut water, there may be over 15g of carbohydrate ( approximately 3 tsps ). It does have less carbohydrate and fewer calories compared to many juices, soft drinks and sports drinks but still the sugars are ‘ barren ’, which means they ’ ra not bound to fibre and will be cursorily absorbed into the bloodstream. Coconut water besides contains some potassium, which is necessity for heart health and good bony and muscular serve. approximately 185-207mg of potassium is contained within a 100ml serve. however, in comparison to an average banana ( 330mg ) or potato ( 715mg ), it is not a bombastic total. There are batch of potassium-rich foods that are likely to be cheaper and more locally sourced than coconut body of water .
What are some of the health claims made about coconut water?
Can coconut water help with weight loss? Coconut water system is a relatively low-calorie swallow compared to sugary fizzing drinks or juices, but it is not light like plain water. The claims that drinking coconut water increases metamorphosis are not even backed up by inquiry. As the NHS notes, there is very fiddling tell to support the theme that certain foods and drinks can have a meaning effect on your metabolism. Can coconut water boost athletic performance? It has been suggested that consuming coconut water after exercise improves endurance and athletic performance. This is because it contains carbohydrate in the mannequin of glucose ( a simple sugar ) and the electrolytes sodium and potassium – the crucial components in commercial sports drinks. One survey found that coconut water helped to rehydrate in a similar way to a carbohydrate-electrolyte sports toast, but didn ’ t have any significant impact on exercise performance. Another small study found no significant difference to athletic performance when drinking coconut urine in comparison to plain water. Therefore there is not enough evidence to support the claim that coconut urine can improve acrobatic performance any more than drink apparent water system during exercise. Read more about how to stay hydrated when exercising .
Can coconut water lower blood pressure? Coconut water is claimed to be a heart healthy drink because of its potassium capacity. potassium has been shown to lower blood pressure in people with high blood pressure ( high lineage imperativeness ) by counteracting the effects of sodium that can cause lineage atmospheric pressure to rise. however, there are enough of fruits and vegetables that are high gear in potassium which besides contain fibre, vitamins and minerals. Potassium-rich foods include bananas, apricots, green leafy vegetables and citrus fruits such as oranges. While potassium is beneficial for lowering blood press, guzzling lots of coconut water is not the best reference ; a balance and varied diet high in fruits and vegetables will suffice.
Find out more about how diet and life style can affect rake atmospheric pressure. Can coconut water help to lower cholesterol? Some little studies carried out on rats suggest that drinking coconut water might lower cholesterol. however, the testify in humans is incomplete, and tied the studies on rats were carried out on a small sample size. other life style factors such as eating a balanced diet, maintaining a goodly weight, stopping smoke and increasing bodily process are more probably to have a beneficial impingement on your cholesterol levels. fall upon more about how diet and life style can affect cholesterol levels .
How do I choose the healthiest coconut water?
Coconut body of water is a relatively low-calorie drink with far less sugar compared to many soft or fizzing drinks. Natural coconut water that has been harvested straight from the nut is the best choice. Canned and cartoned versions have broadly been processed by heat treatment or pasteurization to extend their ledge life. Always check the label and search for arrant coconut water. Avoid flavoured varietes as they tend to have a higher sugar contentedness and therefore will be higher in calories besides. When reading a label, look per 100g/ml. For a merchandise to be low-sugar, it should be less than 2.5g per 100g/ml. For it to be low-salt, under 0.3g or 0.1g of sodium is ideal .
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More health & nutrition tips This article was final update on 8 August 2018 by Kerry Torrens. Kerry Torrens is a qualify Nutritionist ( MBANT ) with a post graduate diploma in personalize Nutrition & Nutritional Therapy. She is a member of the british Association for Nutrition and Lifestyle Medicine ( BANT ) and a extremity of the Guild of Food Writers. Over the death 15 years she has been a contributing author to a act of nutritional and cooking publications including BBC Good Food.
Read more: Heart Healthy Foods We Love And This Is Why!
Jo Lewin is a file dietician ( RNutr ) with the Association for Nutrition with a specialism in populace health. Follow her on Twitter @ nutri_jo. ad All health message on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the checkup advice of your own sophisticate or any other health care master. If you have any concerns about your general health, you should contact your local anesthetic health care supplier. See our web site terms and conditions for more information .