Coconut water is a rich source of natural electrolytes, which promote hydration and support healthy blood pressure and kidney function. 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 look at the health benefits of coconut water and find out how to choose a low-carb coconut water that’s safe on the ketogenic diet.
What is 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. While coconut water is a clear fluid low in fat, coconut milk is a creamy, high-fat liquid extracted from coconut meat.
Watch the video below to find out if coconut milk is keto-friendly.
Is coconut water keto-friendly?
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.1
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.
“Be cautious with products labeled tender coconut water, which is derived from very young coconuts and typically contains more carbs than plain coconut water,” explains Dr. Berg.
It’s important to carefully check nutrition labels and opt for low-carb plain coconut water without added sugars.
5 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.2
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.”3
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.
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.4
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.
5. Promotes skin health
Not only does coconut water promote optimal hydration, which is crucial for maintaining healthy and radiant skin, but it also contains beneficial nutrients, including amino acids and polyphenols, that are involved in collagen formation and help maintain the skin’s structural integrity.
How to enjoy coconut water without stopping ketosis
The key to enjoying coconut water without stopping ketosis is to consume moderate amounts of plain coconut water without added sugars.
You can use coconut water in your favorite keto shake, freeze it into ice cubes to add a hint of coconut flavor to low-carb drinks, or dilute it with sparkling water for a refreshing beverage that won’t kick you out of ketosis.
Coconut water can be incorporated into many keto recipes, works especially well in soups, stews, and braised meats, and adds a subtle sweetness to sauces and dips.
While it’s not recommended to substitute coconut milk with coconut water, you can use coconut water to replace regular milk when preparing keto-friendly desserts.
Key takeaways
Coconuts are a rich source of vitamins, minerals, and electrolytes, but is coconut water keto-friendly?
While plain coconut water contains some carbs, it’s not enough to impact blood sugar levels, and consuming small amounts won’t kick you out of ketosis.
However, sugar-sweetened coconut water drinks can quickly exceed your daily net carb limit, and it’s crucial to check nutrition labels to avoid high-carb coconut water products that can interfere with fat burning.
FAQ
1. What are the benefits of coconut water?
Coconut water is incredibly nutritious and has been found to support normal blood pressure, cardiovascular functions, and urinary tract health.
In addition, coconut water is a rich source of electrolytes, including potassium and sodium, which play an essential role in maintaining the body’s fluid balance and muscle function.
2. Is coconut water keto-friendly?
Plain coconut water is relatively low in carbs and won’t push you out of ketosis if consumed in moderation.
However, check nutrition labels to avoid sugar-sweetened coconut water drinks that can quickly exceed your daily net carb limit and interfere with ketosis.
3. Is coconut water high in carbs?
One cup of plain coconut water contains six net carbs. However, many commercial coconut water beverages are packed with sugar and can have as many as 21 grams of net carbs per cup.
4. How much coconut water will kick you out of ketosis?
How much coconut water you can drink before it kicks you out of ketosis depends on your daily net carb count and how many other carb-containing foods and beverages you have consumed.
One cup of plain coconut water has around six grams of net carbs, which won’t kick you out of ketosis
5. What happens if I drink coconut water every day?
Drinking coconut water daily can support optimal hydration and help replenish key electrolytes such as potassium and magnesium.
These essential nutrients help maintain fluid balance, supporting healthy blood pressure, and promoting urinary tract function. Including coconut water as part of a balanced, nutrient-rich diet may also contribute to overall cardiovascular and kidney health.
6. What are the pros and cons of coconut water?
Coconut water is highly nutritious and provides electrolytes such as potassium and magnesium, which help support hydration, fluid balance, and overall wellness. It’s also low in calories and can be a refreshing alternative to sugary drinks.
However, coconut water contains natural sugars, and consuming excessive amounts may increase blood sugar levels and could be counterproductive for those monitoring their carb intake or following a low-carb or ketogenic lifestyle.
7. When should I drink coconut water?
Coconut water is a rich source of electrolytes, making it a natural alternative to sports drinks, which are often high in sugar and caffeine.
Drinking coconut water before and after physical activity is an excellent strategy to replenish lost electrolytes and maintain optimal hydration.
8. Is coconut water good for the skin?
Yes, coconut water is good for the skin as it can help boost hydration, which supports skin cell function and helps promote a radiant complexion.
Coconut water also contains naturally occurring compounds, such as polyphenols and amino acids, that support overall skin health and appearance.
9. Is coconut water good for removing belly fat?
Yes, coconut water can help maintain a healthy waistline as it’s low in calories and contains significantly fewer carbs than sodas, sugary juices, and energy drinks.
While coconut water is an excellent alternative to beverages high in sugar, drinking sweetened coconut water drinks can also lead to weight gain, and it’s best to consume plain coconut water without added sugars.
10. Is coconut water good for your kidneys?
Yes, coconut water consumption has been found to promote kidney health. Coconut water contains citrate, an organic acid that inhibits the crystallization of calcium and oxalates in the urinary tract, which helps support normal kidney function.
11. What is the best type of coconut water to drink?
Pure coconut water without added sugar is rich in essential nutrients, low in calories, and contains only small amounts of carbs that won’t impact blood sugar levels, making it the best type of coconut water to promote hydration and support a healthy body.
Sources
- https://fdc.nal.usda.gov/fdc-app.html#/food-details/170174/nutrients ↩︎
- https://www.researchgate.net/publication/353603073 ↩︎
- https://www.researchgate.net/publication/11317988 ↩︎
- https://pmc.ncbi.nlm.nih.gov/articles/PMC6236775/ ↩︎
