A few years ago, coconut water suddenly appeared and entered the refrigerator, touted as an all-round miracle drink. But is there any science to support health claims? Nutritionist Jo Lewin explained...
What is coconut water?
Coconut water is a clear liquid found in immature green coconuts. The young coconut is favored for its water because it is more delicious, rich in volume, and easier to obtain by cutting the top from the softer shell. The more mature coconut shell is harder and contains less water because it will gradually solidify to form the flesh.
Different types of coconuts produce slightly different water tastes, depending on where they grow. In terms of taste and nutrition, coconut water is different from coconut milk and coconut oil, both of which are made from coconut meat.
What is the nutritional value of coconut water?
In 100 ml of fresh coconut water extracted from nuts, you would expect to contain about 2.7 mg of sugar, but please note that the sugar content of the branded version on supermarket shelves may be higher, ranging from 3 g to 6 g per 100 ml (about 1 teaspoon) ) Varies. Therefore, a 330 ml branded coconut water may contain more than 15 grams of sugar (approximately 3 teaspoons). Compared with many fruit juices, soft drinks and sports drinks, it does contain less sugar and fewer calories, but the sugars are still "free", which means they will not be combined with fiber and will be absorbed into the blood quickly. middle.
Coconut water also contains some potassium, which is essential for heart health and good bone and muscle function. Approximately 185-207 mg of potassium is contained in a 100-ml serving. However, compared with ordinary bananas (330 mg) or potatoes (715 mg), the number is not much. There are many potassium-rich foods that may be cheaper and more locally sourced than coconut water.
What are the health claims about coconut water?
Can coconut water help lose weight?
Compared with sugary soda or fruit juice, coconut water is a relatively low-calorie beverage, but it is not as calorie-free as plain water. The claim that drinking coconut water can boost metabolism has not been supported by research. As the NHS points out , there is little evidence to support the idea that certain foods and beverages can have a significant impact on your metabolism.
Can coconut water improve athletic performance?
Some people suggest that drinking coconut water after exercise can improve endurance and athletic performance. This is because it contains carbohydrates in the form of glucose (a simple sugar) and electrolytes sodium and potassium-key ingredients in commercial sports drinks. A study found that coconut water helps to replenish water in a way similar to carbohydrate electrolyte sports drinks, but does not have any significant effect on exercise performance. Another small study found that compared with ordinary water, drinking coconut water has no significant difference in sports performance . Therefore, there is not enough evidence to support the claim that coconut water can improve athletic performance better than drinking plain water during exercise.
Can coconut water lower blood pressure?
Coconut water is considered a heart-healthy drink due to its potassium content. Potassium has been shown to reduce blood pressure in people with high blood pressure (hypertension) by counteracting the effects of sodium, which can increase blood pressure.
However, there are many potassium-rich fruits and vegetables that also contain fiber, vitamins and minerals. Foods rich in potassium include bananas, apricots, green leafy vegetables and citrus fruits such as oranges. Although potassium is good for lowering blood pressure, drinking a lot of coconut water is not the best source. A balanced and varied diet rich in fruits and vegetables is sufficient.
Can coconut water help lower cholesterol?
Some small studies on mice have shown that drinking coconut water may lower cholesterol. However, the human evidence is not complete, and even the research on rats was conducted on small samples. Other lifestyle factors, such as a balanced diet, maintaining a healthy weight, quitting smoking, and increasing activity, are more likely to have a beneficial effect on your cholesterol levels.
How to choose the healthiest coconut water?
Compared with many soft drinks or carbonated drinks, coconut water is a relatively low-calorie beverage with much less sugar. Natural coconut water harvested directly from nuts is the best choice. Canned and cartoned versions are usually heat treated or pasteurized to extend their shelf life. Always check the label and look for pure coconut water. Avoid flavored varieties, as they tend to have higher sugar content and therefore higher calories.
When reading the label, check it every 100g/ml. For low-sugar products, it should be less than 2.5g per 100g/ml. For low salt, less than 0.3g or 0.1g of sodium is ideal.
