When you hear the word “ketogenic diet”, you probably think of something that’s going to make you miserable. In some cases, that would be accurate. It’s not fun to give up carbs, sugar, and fruit for long periods of time. However, it can be a very effective diet in helping your body slim down and get back into a healthy state again. Being on the Keto diet doesn’t mean you can’t enjoy certain foods anymore. There are plenty of things that are ketogenic friendly that don’t taste like it. One such food is coconut water. Is it OK to drink this on the keto diet? Let’s take a look at what we know about this popular beverage as well as how it fits into this special eating plan.
Is Coconut Water Ketogenic?
No, coconut water is not ketogenic. It contains about 7 grams of carbs per serving, which is more than the keto diet allows. It also contains about 34 grams of potassium, which can be dangerous for people with kidney disease. If you’re on a ketogenic diet, you should avoid coconut water completely. It’s a high-sugar drink that contains almost no nutritional value. Instead, opt for low-carb drinks like coffee, tea, and water.
Why Is Not Coconut Water Ketogenic?
1. It’s High In Calories
Coconut water contains about 140 calories per 8 ounces. This is more than the recommended amount of calories for a keto diet. This means that you’ll be eating fewer calories on the keto diet than you would if you drank coconut water instead of drinking water.
2. It’s High In Sugar
Coconut water is sweetened with sugar and fructose, which can make it more difficult for your body to manage your blood sugar levels on the ketogenic diet. If your blood sugar levels get too low, you can end up feeling lightheaded or dizzy and have trouble concentrating at work or school. Your body will also start to burn muscle tissue as fuel when it doesn’t have enough glucose to function properly, so it’s important to watch your carb intake on this diet very closely.
3. It’s High In Potassium
Some people are sensitive to potassium and may experience symptoms like muscle cramps, nausea, or vomiting if they drink too much coconut water. If you’re on a low-carb diet, you should avoid eating foods high in potassium like bananas and avocados because it can make it harder for your body to use the protein in these foods during ketosis.
4. It’s Low In Fiber
Coconut water is low in fiber, which means that it can lead to digestive issues if you’re not careful. Fiber is essential for people with high blood sugar levels because it helps slow down the absorption of carbohydrates into the bloodstream. If you’re on a keto diet, you should consume at least 20 grams of fiber per day or more to help keep your digestive system functioning properly and prevent constipation and other digestive problems.
5. It’s High In Sodium
The high sodium content of coconut water can be dangerous for people who are trying to lose weight by reducing their carb intake. When people go on a ketogenic diet, they often give up salty snacks like potato chips and pretzels because they contain too much salt. However, if you’re already eating a low-carb diet and you eat salty snacks, it’s best to avoid adding extra sodium to your diet.
6. It’s High In Potassium And Sodium
Some people think that drinking coconut water is healthy because it contains potassium and sodium. The problem with this is that both of these nutrients can be dangerous for people who are on a low-carb or ketogenic diet. Potassium can cause muscle cramps or nausea if you consume too much of it, which can make it hard for you to stay in ketosis. On the other hand, sodium can promote fluid retention, which can also hinder weight loss if you have high blood pressure or other medical conditions that require careful monitoring.
7. It Contains Magnesium Sulfate
Some people believe that magnesium sulfate is good for them because it helps them get into ketosis faster and burn fat more efficiently while they’re on a low-carb or ketogenic diet. However, this type of magnesium isn’t actually found in coconut water, so it’s best to avoid drinking too much of this ingredient if you’re on a low-carb diet because you don’t want to overdo the effects of magnesium on your body.
Pros Of Drinking Coconut Water On A Keo Diet
- It is an excellent source of fiber and a good source of potassium. It can reduce the risk of heart disease by lowering blood pressure and cholesterol levels. The fiber in coconut water can also help reduce the risk of colon cancer. The potassium in coconut water can help reduce muscle cramps and regulate blood pressure.
- Coconut water is an excellent hydration drink during hot weather, especially in hot climates where people are exposed to high temperatures for long hours. It is also a great alternative to sports drinks because it does not contain artificial sweeteners or colors like many other sports drinks do.
- Coconut water is rich in minerals such as potassium, magnesium, calcium, and phosphorous that help increase bone density and strength. These minerals boost energy levels by regulating the body’s metabolism and cellular function, which aids weight loss by increasing metabolism as well as making one feel more energized throughout the day. It also helps prevent fatigue due to dehydration from excessive sweating during exercise or from poor hydration.
- Coconut water is an excellent source of electrolytes like potassium and sodium, which regulate fluid balance in the body and maintain normal muscle function. Potassium is often referred to as the “muscle-maintaining mineral” because it helps to maintain normal muscle contraction and nerve function, which are essential for proper movement and coordination. Sodium is necessary for maintaining the right amount of fluids in the blood, which keeps muscles from cramping up when exercising or during heavy activity.
- Coconut water is a great addition to any diet because it contains high amounts of fiber that can help lower cholesterol levels, prevent colon cancer and heart disease, and help with weight loss by filling you up without adding extra calories or fat to your diet. It also helps control blood sugar levels by regulating insulin production in the body.
Cons Of Drinking Coconut Water On A Keo Diet
- Coconut water is not a good source of potassium, it is a good source of sodium. Potassium is needed for the proper functioning of the body, coconut water provides only 2% of the daily requirement.
- Coconut water contains only 2000 calories per cup while most fruit juices contain at least twice that amount.
- Coconut water on a KEO diet makes you crave for sugar and carbohydrates making you gain weight very quickly which is not healthy for your body.
- Drinking coconut water can cause digestive problems such as diarrhea, constipation, and bloating which may be due to its high sugar content and lack of fiber content in it.
- Coconut water does not contain any fat or protein in it and hence there is no need to drink it on a KEO diet plan as it can make you gain weight very quickly if you are consuming too much of this liquid without having enough fat or protein intake with your food in order to sustain your energy levels throughout the day.
- Coconut water does not contain any fiber in it which is essential for the proper functioning of the digestive system and also prevents constipation.
Conclusion
Coconut water is a tasty beverage that has many health benefits. It can help hydrate your body after a workout or when you need to rehydrate after being sick. It’s also a good source of vitamins and minerals. However, it’s not a good option for those on the keto diet. Coconut water is high in natural sugar, which can disrupt your keto diet. If you’re on a keto diet, you can still enjoy other beverages like water and coffee. But keep coconut water out of your diet until you’re off the keto diet.
