In recent years, the ketogenic diet has gained popularity for its potential health benefits, particularly in weight management and improved metabolic health. One key aspect of the ketogenic diet is the emphasis on consuming healthy fats to achieve and maintain a state of ketosis. If you're looking for something to satisfy your thirst, coconut water might seem like a perfect choice. This drink not only helps you feel more refreshed, but it is also low in calories, fat-free, cholesterol-free, has a wide range of nutrients, and is immensely hydrating. But is coconut water keto-friendly? While small amounts of unsweetened coconut water won’t kick you out of ketosis, many sugar-sweetened coconut water beverages are high in carbs and not keto-approved. Let’s delve into the health benefits of coconut water and find out how to choose a low-carb coconut water that’s safe on the ketogenic diet.
Understanding the Ketogenic Diet
The ketogenic diet is a low-carbohydrate, high-fat eating plan designed to shift the body's primary energy source from glucose to ketones. By drastically reducing carbohydrate intake and increasing fat consumption, the body enters a state of ketosis, where it burns fat for fuel instead of relying on glucose from carbohydrates.
The Nutritional Profile of Coconut Water
Coconut water is the clear fluid found inside young coconuts. It’s a rich source of nutrients and serves as nourishment for green coconuts as they mature. This explains why an average green coconut contains significantly more coconut water than ripe coconuts, which have developed a hard and woody outer husk. Pure coconut water has a refreshing taste with a slightly sweet and nutty flavor and is often consumed as a hydrating beverage in tropical regions. Coconut water is also an excellent liquid base for smoothies and shakes, can be incorporated into various sweet and savory dishes, and works well in sauces and marinades. Because of its pleasant taste, high nutrient content, and potential health benefits, coconut water has become a trendy beverage that’s widely available in supermarkets and grocery stores. It’s important not to confuse coconut water with coconut milk.
Coconut water contains a significant amount of vitamin B and vitamin C, which account for around 8% of the total recommended daily consumption. It also has high potassium, manganese, phosphorous, calcium, zinc, magnesium, and iron.
Coconut Water: Keto-Friendly or Not?
The answer to the critical question, "can I drink coconut water on a keto diet?" is - Yes, you can! But only to a certain extent.
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Following the Nutrition Facts of Coconut Water, one hundred milliliters (100 ml) of the drink includes 8.9 g of carbohydrates; however, you should consume no more than 50 g of carbohydrates each day on a keto diet. Thus, for the majority of people, this is not ideal while in ketosis. However, the advantage of a keto diet is that we have complete control over the carbohydrates we consume.
According to the U.S. Department of Agriculture (USDA), one cup of plain coconut water contains six grams of net carbs, which won’t significantly impact your blood sugar balance or kick you out of ketosis. However, don’t forget to include coconut water in your net carb count so you don’t exceed your overall daily carbohydrate limit, which typically ranges between 20 and 50 grams of net carbs per day for most people.
In contrast to plain coconut water, many commercial coconut water beverages are packed with added sugars and can contain as many as 21 grams of net carbs per cup, making them unsuitable for a low-carb diet. It’s important to carefully check nutrition labels and opt for low-carb plain coconut water without added sugars. Be cautious with products labeled tender coconut water, which is derived from very young coconuts and typically contains more carbs than plain coconut water.
You can drink coconut water on a keto diet if it does not disrupt your carb intake. As with kombucha, you need to pay extra attention to the label when purchasing this product. Only buy plain coconut water, which should only have one ingredient.
Health Benefits of Coconut Water
Coconut water is highly nutritious and rich in vitamins, minerals, growth factors, amino acids, and antioxidants. Research published in the Journal of Pharmaceutical Science notes that coconut water has been used for centuries to support wellness, particularly digestive comfort and urinary tract balance.
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Here are five health benefits of coconut water.
1. Replenishes Electrolytes and Promotes Hydration
Coconuts are rich sources of electrolytes, including potassium, sodium, and magnesium, and drinking coconut water can help support hydration and electrolyte balance. Potassium and sodium are critical to maintaining the body’s fluid balance and facilitating the movement of water into and out of cells.
Because of its high electrolyte concentrations, coconut water makes an excellent natural sports drink that replenishes electrolytes and promotes optimal rehydration, especially after physical activity.
A study published in the Journal of Physiological Anthropology confirms the benefits of coconut water for supporting hydration and electrolyte balance, concluding, “Consuming coconut water, a natural refreshing beverage, can be used for whole body rehydration after exercise.”
Coconut water is an excellent alternative to plain water or sports drinks that can cause weight gain and dehydration due to their high sugar and caffeine content.
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2. Supports Cardiovascular Health
Coconut water is exceptionally high in potassium, an essential electrolyte that’s vital in maintaining heart health.
Potassium helps counteract sodium’s water-retaining effects, which balances the body’s fluid levels and helps promote healthy blood pressure.
In addition, potassium supports the relaxation of blood vessels, which can contribute to overall cardiovascular wellness.
3. Supports Urinary Health
A study published in BioMed Research International found that consuming coconut water significantly increased urinary citrate, potassium, and chloride levels in healthy adults.
Citrate is a naturally occurring compound that has been studied for its role in supporting calcium and oxalate balance, which is crucial for maintaining urinary tract health and normal kidney function.
4. Helps Maintain a Healthy Weight
A high-carb diet and the consumption of sugary drinks are leading causes of excessive weight gain.
Plain coconut water is low in calories and contains significantly fewer carbs than sugary juices, sodas, sports drinks, and energy drinks. This makes it a refreshing beverage that can promote weight loss, especially if combined with a healthy diet.
Other Keto-Friendly Drinks
Thinking of adopting a keto lifestyle? You may understand the dos and don’ts of specific ketogenic foods. But you may be wondering if you can drink something besides plain old water. Low-carb drinks, alcohol, and even hot chocolate and lattes can be part of your keto beverage repertoire. When drinking on the keto diet, it’s important to be mindful of hidden sugars that could kick you out of ketosis.
Certain beverages like water, tea, and bone broth can be consumed in abundance. Water is your best option on keto (or any healthy diet) and should be your number one source of hydration. Many people turn to coffee for a morning boost, but is it keto-friendly? Yes. While caffeine is a stimulant and therefore should be monitored, it comes with several health benefits.
Here's a list of keto-friendly drinks:
- Water: Your number one source of hydration.
- Coffee: Enjoy in moderation due to caffeine content.
- Tea: Contains zero carbohydrates and has been connected to various health benefits for centuries, making it an excellent beverage choice on keto.
- Carbonated Water: Mineral water, seltzer water, and tonic water contain zero net carbs and are refreshing keto drinks on a low-carb diet.
- Non-Dairy Milk: Most non-dairy milk is a keto-friendly drink option. Double-check the ingredients to make sure they do not contain sweeteners or additives like carrageenan. Whenever you can, always opt for the full-fat option. The best choice is to make them at home.
- Bone Broth: May help maintain a healthy gut, restore collagen, and support a strong immune system.
- Kombucha: There are varieties of low-carb, low-sugar kombuchas available, so don’t bother purchasing a brand that packs 10 grams of carbs into a single serving size (which is only half the bottle).
- Homemade Keto Smoothie: There are endless options for a quick, on-the-go meal.
- Hard Liquor: In liquors like tequila or mezcal, the sugar converts to ethyl alcohol.
Drinks to avoid:
- Soda: Holds no place on keto or any healthy diet.
- Certain Vegetable Juices: Need to be avoided.
- Gatorade, Powerade, Vitamin Water, and Energy Drinks: They’re sugar powerhouses.
- Coffee Drinks with Syrup or Flavoring: Packed with carbs.
- Beer: Packed with carbohydrates because it’s brewed from cereal grains.
Coconuts and the Ketogenic Diet
Coconuts are not only delicious but also packed with essential nutrients that can complement the ketogenic lifestyle. The three main components of coconuts contributing to their nutritional profile are coconut water, coconut meat, and coconut oil.
Coconut Nectar
For those on a ketogenic journey, the challenge lies in finding sweeteners that don't disrupt the delicate balance of macronutrients. Enter coconut nectar - a natural sweetener that has gained popularity for its unique taste and potential health benefits. Extracted from the sap of coconut blossoms, coconut nectar is a low-glycemic sweetener, meaning it has a minimal impact on blood sugar levels.
Coconut Oil
Perhaps the most celebrated component of coconuts in the ketogenic community is coconut oil. This versatile oil is rich in saturated fats, with a significant portion consisting of MCTs, particularly lauric acid. Lauric acid has been shown to have potential benefits for heart health and may aid in raising levels of ketones in the body. Including coconut oil in cooking or as a supplement can be a strategic way to boost healthy fat intake on a ketogenic diet.
Coconut Milk
Coconut milk is a popular dairy alternative that has gained significant attention within the realm of ketogenic diets. Derived from the flesh of mature coconuts, this creamy liquid is naturally low in carbohydrates and high in healthy fats, making it an ideal choice for those following a ketogenic lifestyle. With its rich texture and subtle sweetness, coconut milk serves as a versatile ingredient in numerous keto-friendly recipes, ranging from savoury curries to decadent desserts. Furthermore, the medium-chain triglycerides (MCTs) found abundantly in coconut milk can enhance ketone production in the body, thereby supporting the state of ketosis-a metabolic state where the body efficiently burns fat for fuel.
The Unique Role of MCTs
Medium-chain triglycerides (MCTs) are a type of fat that differs from long-chain triglycerides (LCTs), the more common form of dietary fat. The unique structure of MCTs allows them to be rapidly absorbed and converted into ketones, providing a quick and efficient energy source for the body. Coconuts are one of the richest natural sources of MCTs, making them a valuable addition to the ketogenic diet.
Ketogenic Recipes with Coconuts
Now that we understand the nutritional benefits of coconuts in the ketogenic diet, let's explore some delicious and keto-friendly recipes that incorporate this tropical gem:
- Coconut-Crusted Avocado Fries
- Creamy Coconut and Turmeric Cauliflower Soup
- Coconut Flour Pancakes with Berries and Whipped Cream
- Coconut and Lime Grilled Shrimp Skewers
- Coconut Fat Bombs with Dark Chocolate Drizzle