Low in calories, naturally fat- and cholesterol free, more potassium than four bananas, and super hydrating - these are just a few of the many benefits ascribed to America’s latest health craze: coconut water.
Naturally refreshing, coconut water has a sweet, nutty taste. It contains easily digested carbohydrate in the form of sugar and electrolytes.
Not to be confused with high-fat coconut milk or oil, coconut water is a
clear liquid in the fruit’s center that is tapped from young, green
coconuts.
It has fewer calories, less sodium, and more
potassium than a sports drink. Ounce per ounce, most unflavored coconut
water contains 5.45 calories, 1.3 grams sugar, 61 milligrams (mg) of
potassium, and 5.45 mg of sodium compared to Gatorade, which has 6.25
calories, 1.75 grams of sugar, 3.75 mg of potassium, and 13.75 mg of
sodium.
Better than some sugary drinks
Coconut water has less sugar than many sports drinks and much less sugar than sodas and some fruit juices. Plain coconut water could be a better choice for adults and kids looking for a beverage that is less sweet.Lillian Cheung, DSc, RD, of Harvard School of Public Health suggests being mindful about beverage choices and reading labels to choose plain coconut water and avoid those with added sugar or juices, which are no different from other sugary beverages.
CONCLUSIONS
If you enjoy the taste, coconut water is a nutritious and relatively low-calorie way to add potassium to your diet and keep you well-hydrated.
Sources: Kathleen Zelman, MPH, RD, is director of nutrition for WebMD.