People concerned with knowing what they consume are often in search of information such as glycemic index, carbohydrate load, the place of fibers … But sometimes forget an essential factor in the regulation of blood sugar levels: hydration. However, drinking sufficiently allows the body to better transport glucose and limit its blood concentration. And among natural drinks that promote good blood sugar, one of them would stand out: it is coconut water.
More nutritious than water
With approximately 44 calories for 240 ml, unsweetened coconut water also contains a dozen grams of carbohydrates, mainly from natural sugars present in coconut. Unlike sodas, iced teas or energy drinks, it does not contain added sugars, or artificial aromas. It therefore offers natural sweetness, much more interesting on the nutrition.
“Sometimes you just need a sweet taste without exploding your blood sugar. Coconut water can meet this need, while being much healthier than most commercial drinks”, The American dietician Kelsey Kunik underlines in the Eating Well media.
Electrolytes that promote balance
What distinguishes coconut water from other drinks is also its high electrolyte content, these minerals (potassium, magnesium, sodium) essential to the water and nervous balance of the body. In particular, they make it possible to retain water better in cells, which limits the risk of dehydration, especially after a sports session or in hot weather.
“Water alone is not always enough to rehydrate effectively, especially when you have sweated a lot. Coconut water offers a good compromise, with its natural electrolytes and without adding sugar” added “adds Mary Ellen Phipps, nutritionist.
Particularly rich in potassium (around 400 mg per glass), coconut water also contributes to regulating blood pressure, a parameter linked closely to blood sugar and global metabolism.
The lighting of Alexandra Murcier, nutritionist
For Alexandra Murcier, nutritionist and member of our expert committee, unwelling coconut water is an interesting alternative to water, because it allows you to vary the pleasures without varying blood sugar. “This remains a healthy choice, provided you choose it well” she adds.
Indeed, many coconut waters available in stores are sweet, and sometimes flavored, she warns us. “You have to read the labels carefully. Otherwise, we may opt for a much sweeter drink than you think, which goes against the objective”.
Another downside, according to her: her ecological impact. “It is an imported product, often from Asia or Latin America. If you are sensitive, it is better to consume it punctually”.
For our expert, unsweetened coconut water can have its place in a glycemic stabilization strategy, it does not replace water, “which remains the only drink essential on a daily basis“.”But for the moments when you want a slightly sweet taste without excess of calories or brutal impact on blood sugar, it can make the difference. “
How to choose coconut water?
- Choose 100 % natural and not sweet coconut water;
- Read the labels to avoid added sugars or aromas;
- Use it in addition to conventional hydration, not replacement.
And if you are looking for other drinks compatible with stable blood sugar: non -sweet tea and coffee, plain sparkling water, cold infusions or even homemade infused waters are also very good options.