Coconut water is a great alternative to regular water. It’s low in calories and has electrolytes, so it’s perfect for when you’re on the go or need some extra energy. But is coconut water keto? Let’s find out!
Coconut water has become a popular drink in the past decade and is available at most grocery stores.
It’s refreshing, hydrating and we all know that hydration is key to weight loss.
But can coconut water be used as part of a low-carb diet? Is coconut water keto? That’s what we’re going to analyze today!
What is keto, and how does it work?
The ketogenic diet is an eating plan that’s enormously popular right now.
The ketogenic diet is a low carbohydrate, moderate protein, and high fat-based nutrition plan.
The human body is incredibly adaptive to what you put into it. When you overload it with fats and take away carbohydrates, it will burn ketones as the primary energy source. Optimal ketone levels offer many health, weight loss, physical, and mental performance benefits.
A ketogenic diet puts your body into a state of ketosis – which means that your body uses fat as its primary source of energy instead of carbohydrates (glucose).
Keto diet plan
So, what foods can you eat on a ketogenic diet? Some people may be surprised to learn that many healthy, whole foods like meat, eggs, fish, and nuts are all fair when following the keto diet.
The basic idea is to avoid carbs and focus on natural, whole foods.
What is coconut water?
Coconut water is the clear liquid found inside green coconuts, which are the fruit of the coconut palm.
Pure coconut water is high in potassium and low in calories; it also contains electrolytes like magnesium, sodium, calcium, and phosphorus.
Why do people drink coconut water?
In tropical countries where coconuts grow extensively, coconut water has been used as a popular drink to rehydrate people who are sick or have heatstroke.
Many athletes enjoy drinking coconut water before, during, and even after their workouts because it contains vital electrolytes like potassium which help with hydration.
Coconut water: Nutritional information
Coconut water is the clear liquid from inside a young coconut. It tastes similar to regular drinking water but with a bit of sweetness. The water has been used in many countries for its health benefits and refreshing qualities.
The nutritional value of coconut water varies depending on the type you get, whether it is boxed or canned, and how it is processed.
The potassium in coconut water is a key nutrient that many people lack in their diets. A cup of coconut water gives about 290 mg potassium, which is 8% of the daily value (DV). This puts it close to the same amount as orange juice but with fewer calories.
Potassium helps regulate water balance and promotes good nerve function. It also plays a role in muscle contraction and may aid in healthy blood pressure.
What are the health benefits of coconuts?
Coconut water can be used as a natural rehydration beverage for those who do heavy exercise and should not drink other forms of electrolyte drinks after working out.
Potassium which is found in coconut water, may help lower blood pressure and reduce the risk of heart disease.
Other benefits of coconut water include weight loss, improving digestion and gut health, building stronger bones, and improved brain function.
Differences between coconut water and coconut milk
Coconut water and coconut milk are two very different coconut products.
Coconut milk is produced by squeezing the coconut meat of a mature, coconut shell-cracked green coconut to extract its juice.
Coconut water is the liquid within a young, green (immature) coconut whose husk has not yet developed into a hard shell.
Is coconut water keto?
Coconut water is a natural beverage that contains many nutrients. Like other fruit juices, it has been used as a source of hydration.
Even though it is a natural beverage, caution must be taken while consuming coconut water while on the keto diet.
A 240 ml serving of coconut water (unsweetened) has 10.5 grams of carbohydrates.
The standard keto diet recommends a total carbohydrate intake of 50 grams.
So to drink coconut water if you are on a ketogenic diet, you will need to adjust your carbohydrate intake.
Also, you should check that the coconut water is not sweetened since many manufacturers add sugar, which can affect your blood glucose levels.
Sugar may interfere with ketosis (the goal of the ketogenic diet) and your weight loss.
So is coconut water keto? It can be if you adjust your carbs intakes and if it’s unsweetened.
What can I drink on a Keto diet?
There are many different keto drinks that can be a better option. Water is always the best choice. Try to always have a water bottle on hand. Still, suppose you are not in the mood to drink water, or you need something different. In that case, you can easily add other liquids to your list of beverages.
Here is a simplified list of the best drinks to keep in mind while following the keto diet:
Of course, the most obvious and healthiest choice of drink is water. It’s recommended to drink plenty of water every day (8-10 glasses)
Instead of just plain water, you can infuse your water with a few fruits to perk it up. Adding natural flavors from the fruit can help cut down on cravings for sweet things.
There are so many great combinations you can try! Lemon and cucumber, raspberry and strawberry, orange and blueberry – any fruit combination is a great option.
If you’re craving something bubbly and sweet, diet sodas may be an option. You can find the most popular brands at any supermarket. Just read the nutrition label and check the carb content (the lower, the better).
Sports drinks are a good idea if you are doing intense workouts or are out in the heat for too long. They have electrolytes that help prevent cramps and dehydration so you can stay hydrated longer. Just be careful of how much-added sugar is inside, so it doesn’t cause an insulin spike.
Look for one that’s low sugar and ketogenic approved. The ingredients should include things like sodium, magnesium, calcium, and potassium.
Black tea or green tea:
Tea is an excellent way of staying hydrated, and it can be flavored with various spices and artificial sweeteners for added flavor if needed. Some people even add a splash of lemon juice to add a fruity flavor to their tea. Tea is also rich in beneficial antioxidants.
Coffee is another great choice for being hydrated while following the keto diet. Just watch out for sugary coffee creamers and flavored syrups that can contain extra sugar and carbs you don’t need. Also, try to avoid drinking too much since the high amounts of caffeine can cause dehydration.
Fruit juice is generally high in carbs, but you can still make delicious low-carb smoothies. Just stick to the green leafy vegetables low in carbs and high in nutrients or avocados for added creaminess.
If you want a drink that’s refreshing and packed with flavor, you can’t go wrong with a little bit of lime juice. Not only will it add a great zest to your drink, but the taste is also wonderful! You can even use lemons or limes for added flavor in your water.
Almond milk, coconut milk, or flaxseed milk Almond are good alternatives. But remember always to look for unsweetened options. Coconut milk adds a little protein and healthy fats, which is something you need on this diet.
Vodka, whiskey, and rum are an alternative, but you must be careful not to mix them with juices or soda, altering daily carb intake.
Low carb hard seltzer:
If you’re still craving that bubbly, fizzy drink but want to keep it low-carb and keto-friendly, opt for a keto-friendly seltzer water. It’s also a great option if you don’t wish for caffeine or sugar.
You can switch things up by adding your favorite spices like cinnamon to the mix. This will not only cut down on cravings for certain foods, but it can also make flavors taste better without adding sugar!