What Happens to Your Blood Sugar When You Drink Coconut Water

Coconut water may be a healthy beverage to drink if you are trying to manage blood sugar levels. There are two main reasons for this: It contains high levels of nutrients, and it has some natural sugars that cause smaller blood sugar changes than a large dose of added sugar would.

Coconut Water Is Typically Low in Sugar

Unsweetened coconut water typically contains less sugar than beverages such as juice or soda. A one-cup serving of coconut water contains approximately 10 grams of sugar, along with other essential nutrients and minerals.

Not all sugars are created equal, and natural sugars, like those found in coconut water, tend to raise blood sugar levels more steadily than refined sugars. This is because of the way the body processes them.

In fact, coconut water has a glycemic index of up to 55, which is categorized as low. This means that the carbohydrates (including sugars) in coconut water raise blood glucose more slowly than those in other foods.

Some research suggests that drinking coconut water has no different effect on blood glucose levels than drinking plain water does. However, research confirming the effects of coconut water on blood sugar is limited, and more studies are needed.

Minerals Improve Insulin Sensitivity  

While coconut water contains some sugar and other carbohydrates, it also provides nutrients that may help mitigate the effects of sugar on blood glucose.

Research suggests that certain minerals in coconut water—including magnesium, potassium, and calcium—can help reduce blood sugar spikes by improving insulin sensitivity.

Insulin sensitivity is how well your body’s cells respond to insulin, a hormone that helps your body efficiently use the glucose you ingest as an energy source.

Other Things to Consider

There are several varieties of coconut water, and some may be less beneficial than others for maintaining steadier blood sugar levels. The healthiest options for blood sugar management are unsweetened varieties. These do not contain added sugars that can cause your blood sugar to rise quickly.

Sweetened varieties can contain up to twice as much sugar as unsweetened varieties, with some having as much as 20 grams per one-cup serving.

If you want to drink coconut water without added sugar, look for 100% coconut water or products labelled unsweetened, and always check nutrition labels.