Coconut water has been consumed in many parts of the world for its taste and healing attributes, but more recently has become quite popular in the Western world. In 2004 it was virtually unheard of and by 2021 had grown to an annual $5 billion industry! So, what is the popularity with coconut water? Before we look at coconut water, we will need to differentiate coconut water and coconut milk.

Coconut water is the sweet, clear fluid that you find when you crack open a coconut; young green coconuts are often used for coconut water. Coconut milk is a processed byproduct made from the meat of the coconut. The water will be low in calories, while the milk will be high. Let’s take a look at some health benefits of coconut water.

Basic nutritional information:

One cup (240 ml) has 

• Calories: 60
• Carbs: 15 grams
• Sugar: 8 grams
• Calcium: 4% of the daily value (DV)
• Magnesium: 4% of the DV
• Phosphorus: 2% of the DV
• Potassium: 15% of the DV

Health Benefits

1. Electrolytes – Coconut water can provide hydrating effects similar to sports drinks for rehydration after exercise as it contains sodium, potassium, and glucose. This nutritious beverage has traditionally been used in the treatment of diarrhea and rehydration. It is known to Hawaiian’s as “Noelani” which means “dew from the heavens”.
2. Antioxidants – It is a great source of antioxidants that can manage oxidative stress. It contains essential vitamins and minerals. Many of the B vitamins, vitamin C, and enzymes are all in coconut water.
3. Diabetes – The antioxidants and other nutrients found in coconut water were found to reduce the concentration of blood glucose and HbA1c in diabetic rats according to one study.
4. Magnesium – Increasing magnesium intake may lower the risk of type 2 diabetes. Even though coconut water only offers 4% of the DV, it provides another food source of this very important mineral. Magnesium intake may be beneficial in offsetting the risk of developing diabetes.
5. Cardiovascular Health – Coconut water has shown to have a lipid lowering effect similar to some statins. This is because it contains several active components such as L-arginine, ascorbic acid, calcium, magnesium, and potassium which have beneficial effects on lipid levels. Another study found that treatment of high fat fed rats with coconut water reduced triglycerides, cholesterol, and LDL+VLDL cholesterol in serum as well as in the tissues.
6. Potassium – Study findings indicate that an adequate intake of potassium may lower blood pressure levels which is especially important with the high intake of sodium in the standard American diet (SAD).
7. Kidney Stones – Coconut water consumption has been shown to inhibit crystal deposits in renal tissue, decrease the number of crystals in the urine, and reduce the formation of kidney stones.

As you can see there are health-promoting benefits to consuming coconut water, but there a few things to consider when adding it to your diet. First of all, quality matters and it is important to read the nutrition label as many brands add additional ingredients. Coconut water does contain a good amount of sugar naturally, but some brands are adding more sugar to their product. Because of this, I don’t recommend consuming excessive amounts, but you can enjoy this sweet drink in moderation.

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