Coconut water, also referred to as the coconut juice, is the clear liquid present in the center of young green coconuts. Being consumed for ages in the tropical areas, the drink has many health and skin benefits.
What was once thought of only as a good hydration and thirst quenching option has seen unprecedented growth in popularity in the recent years. Click here to read more about its weightloss and detox benefits, which is its biggest success factor.
They are also a great way to increase your intake of important minerals, vitamins and poly nutrients without any fat or cholesterol.
Nutritional Facts about Coconut Water
The natural and light drink has sweet and slightly nutty taste.
- A cup or 240g of coconut water contains approx 40 calories,
- Unlike coconut milk, it has no fat and no cholesterol
- A cup contains easily digestible sugars and carbs
- It is high is electrolytes like sodium and potassium
- It also contains Vitamin A, Vitamin C, Protein, Iron and Calcium, making it a complete nutrient package for the body
They are best consumed fresh from green coconuts rather than preservative added and artificially flavored packages.
How does it help in weight loss?
- Low-cal drink – It contains lesser calories and fat than popular drinks like lime soda, orange juice or milk, making it the preferred choice for those aiming to shed some weight.
- Helps fights cholesterol – A study conducted on animals showed that coconut water consumption significantly lowers bad cholesterol like triglycerides and improves the level of good cholesterol. Though an extensive study on humans is still pending, the results certainly give us good hope.
- Improves Metabolism – Coconut water is shown to improve metabolism and subsequently aid in weight loss. How it works is based on how our body reacts on being hydrated. Coconut water hydrates the body, which makes it less likely for the body to store fat and thus increases the metabolic rate. Hence when you are dehydrated you tend to have a slower metabolism and burn fat very slowly.
- High in dietary fiber – Fiber helps cleanse the system and make you feel fuller for longer period of time, thus contributing positively to your weight loss journey.
- Alkaline – Pure coconut water is alkaline and thus has a great cleansing affect on our body.
- Diuretic – It is also a natural diuretic helping the body by removing harmful toxins from the digestive tract.
- It is often recommended as a post workout drink as it keeps the body hydrated and replenishes the lost nutrients.
The million dollar question – How much is enough?
You have heard about the benefits of coconut water, but did you know that excessive consumption can offset its potential weight loss benefits.
Coconut water has sugars, saturated fat and calories, which can very easily make you, gain weight without raising a single eye brow.
Since coconut water is yet to be studied well scientifically, there is no official recommendation of how much coconut water should be consumed daily for positive effects on weight. But most dietians suggest that you should restrict the intake to a glass or two per day.
Here are some of the reasons why you should be careful –
- A cup of coconut water contains 46 calories and 6 grams of sugar. In contrast with most energy drinks and sodas, this number is still considerably low but unarguably higher than the good old water. Trouble starts when people start using it to as the replacement for water. With each drink you are unsuspectingly adding calories and can end up gaining upto a pound of weight in 10 days.
- Coconut water also contains sodium. Though sodium does not make you put on weight, but it does make your body retain water. And water retention can add up to the numbers on the weighing scale.
- More than 2-3 glasses or coconut water can also cause electrolyte imbalance and excessive sweating.
Coconut water is refreshing, tasty and hydrates your body. The key to success lies in moderation.
Nothing beats fresh coconut water straight from the fruit. Packaged drinks more often than not contain artificial flavorings, added sugars and preservatives. If you are considering a store bought packaged option, be sure to read the ingredients carefully.