Coconut Water Confusion

Dear PWN,

What do you make of the recent news that coconut water is just sugar water and doesn’t really help you rehydrate? I’ve been using it in smoothies. Do I need to stop?

-Alice, St. Louis, MO

Alice & other readers,

Coconut water, by definition, is the clear liquid inside a young coconut. As the coconut matures, the liquid decreases and is replaced by coconut meat. Therefore, young coconuts have the most water.

There are naturally occurring sugars found within pure coconut water. In fact, most of the calories in a serving of coconut water come from its sugar content. Coconut water also contains high levels of potassium and other electrolytes, which is why it is often marketed as a solid beverage choice for athletes.

People who consume many servings of fresh fruits and vegetables per day will have no issue getting ample amounts of electrolytes and potassium into their diet. Therefore, water works fine for hydration. However, after a hot yoga class, long training run, or intense workout, a serving of coconut water can help quickly replenish electrolytes. The sugar in coconut water also provides energy.

So, to answer your question, coconut water does help you rehydrate. All of its sugars are natural, but they are still sugar. In terms of sports drinks, coconut water is the best. However, I recommend pure water still be your beverage of choice. Save the coconut water for those days when you feel especially depleted: right before or after an intense workout; those mornings when you wake up feeling like you possibly had one too many cocktails the night before; or other times of dehydration.

If you simply enjoy the taste, that is fine! Just be sure to consume coconut water with some protein and healthy fats so your blood sugar stays under control, and watch your sugar intake throughout the day.

Finally, beware of flavored coconut water or those claiming to be energy drinks. Read their labels carefully – any ingredient other than “pure coconut water” can mean added sugars or flavors. These do not contribute health benefits and can increase the sugar content unnecessarily.

I hope this clears things up a bit! Thanks for raising the issue. It can be easy to get caught up in the latest food or beverage trend!

Coconut Water & Coconut Milk

After reading yesterday’s post on coconut oil and its amazing health benefits, has anyone gone out and bought some yet? I hope so!

If you venture into Whole Foods, Safeway, or even your local yoga studio, you have probably seen cartons or cans of coconut water flying off the shelves. It’s easy for me to figure out new health food trends – just by sitting in class. We are allowed (encouraged, almost!) to bring food to class, and it’s where I get a lot of my ideas for what to eat or drink next! My classmates were drinking Kombucha tea and eating goji berries long before they became popular. The newest beverage I’m seeing around the classroom, though, is coconut water.

Coconut water is the natural liquid found in a coconut. It has many of the same health benefits as the coconut oil, but has no fat and contains sugar. However, it’s 100% natural if you buy the right kind. Ingredients should say “young coconut juice” or something similar. Coconut water is most often taken from a young coconut because these coconuts have the most liquids. As a coconut matures, the water is replaced by the meat, and a coconut becomes much denser and less liquid. Young coconuts are typically green, while the more mature ones are brown.

No preservatives, added sugars or other additives need be added to coconut water, so (again) read labels carefully. Some reputable brands include Vita Coco, Zico Pure, O.N.E., and Amy & Brian Naturals. Coconut water is full of electrolytes and is considered very refreshing and hydrating. This is why you see it in gyms and yoga studios. In some countries where medical saline is unavailable but coconuts are abundant, coconut water is used as an intravenous hydration fluid in hospitals.

Other health benefits associated with drinking coconut water regularly include: healthy immune system; intestinal health; increased metabolism; weight loss; supports those with diabetes or high blood pressure (and has even helped lower blood pressure); increased circulation; helps to break down kidney stones; and calming of an upset stomach.

Coconut water is high in potassium, salts and minerals, so it helps restore the body’s balance after vigorous exercise or in times of dehydration. It also contains the lauric acid I mentioned yesterday, which helps detoxify and protect the body. It is safe for children because it is 100% natural and does not contain any added sugars. It may be a good substitute for regular juice for kids. You can get coconut water in little cartons (similar to a juice box), and it is just sweet enough that they may love it!

Coconut Milk

Coconut milk is a mixture of equal parts of the natural liquid found in a coconut and shredded “meat” of the coconut, boiled together and strained. This is why coconut milk appears thicker and whiter than coconut water. Coconut milk is higher in fats and sugars (all good, natural ones though) than coconut water, and is often used for cooking or baking. My brother makes an awesome curry (which I hope he blogs soon for us!) and he uses coconut milk.

Coconut milk also contains lauric acid (same nutrient found in breast milk) and has many of the same benefits as coconut oil and water. It is high in vitamins, including B-vitamins, protein, zinc, phosphorous and iron. Coconut milk can be a great ingredient to add to homemade baby food recipes, and is also great for kids. As with the introduction of any new food, give your baby or child a small amount of the coconut milk first to make sure they don’t have an allergic reaction.

I hope you all go out this weekend and buy some fresh, natural coconut water or milk! I find it very refreshing – about 6 ounces is enough to rejuvenate me after a long run or a pilates session. And if you can get fresh coconut water while on a tropical vacation, lucky you… fresh nutritious water from a newly picked coconut; lots of vitamin D… what more could you ask for???