You in all probability see cartons of it lined up within the grocery retailer (and in your match pal’s fridge), however is coconut water good for you? What are its advantages, and with all the opposite kinds of water, is it price shelling out the additional cash?
Learn on to seek out out what that you must find out about this stylish drink and the advantages it provides.
What Is Coconut Water?
“Coconut water is the liquid taken from an immature coconut,” explains Trinh Le, MPH, RDN. (Many of the water in a younger coconut turns into coconut meat because the coconut matures.)
“It incorporates water, some sugars, and electrolytes like sodium, potassium, and magnesium,” she provides.
If you consider reducing off the highest of a younger coconut, the meat is on the within of the husk and varieties a cup for the coconut water on the heart.
The Advantages of Coconut Water
Listed here are six methods you possibly can profit from consuming coconut water, in response to the specialists.
1. Naturally hydrating
“Coconut water generally is a nice rehydration drink for athletes and heavier exercisers to switch a few of the electrolytes and replenish carbohydrate shops which can be utilized throughout train,” says Emily Tills, MS, RDN, CDN.
One small examine discovered that coconut water with added sodium was simply as efficient at rehydrating individuals as a sports activities drink.
2. Decrease in sugar than most sports activities drink
This can be a easy swap in case you’re watching your sugar consumption. Widespread sports activities drinks have 13 grams of sugar per 8-ounce serving. Coconut water has about 9 grams of sugar in the identical serving measurement, however there’s no added sugars.
3. Straightforward on the abdomen
If you happen to wrestle with occasional post-workout nausea, coconut water is likely to be rehydration possibility to think about. One examine discovered that coconut water triggered considerably much less nausea, fullness, and abdomen upset after a exercise than sports activities drinks or plain water.
4. Coconut taste with out the fats
Not like coconut milk, coconut water doesn’t include fats. Coconut water is an effective way to infuse tropical taste into smoothies and shakes with out including a great deal of fats and extra energy.
The draw back? Coconut water isn’t wealthy and creamy like coconut milk.
5. Good supply of potassium
Coconut water might show you how to meet your every day potassium wants, which Tills says many people fail to do. One cup of coconut water delivers about 600 mg potassium. It’s not a mineral to be ignored, she says, because it’s “wanted within the physique to assist with nerve pulses and sending messages from the mind all through the physique.”
Even a light potassium scarcity may cause fatigue and muscle weak point.
6. Straightforward calorie-saving swap
Coconut water “incorporates much less sugar than typical fruit juice and is probably going swap in case you often drink juice however wish to minimize down on sugars,” says Le.
She provides that though coconut water doesn’t have fats, you possibly can nonetheless trigger a calorie surplus by consuming an excessive amount of of it. So whereas consuming it instead of higher-calorie drinks generally is a wholesome swap, you must nonetheless be aware of how a lot you’re consuming. You too can dilute coconut water with plain water.
So in case you might use a wholesome different to water or sports activities drinks in your life, then coconut water is a superb selection.