Coconut Water - Myth or Fact? - July 2015 Focus on Food

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Hey all! If you’ve read about coconut this and coconut that and don’t know what to believe, trust me. I’m not here to sell you on anything except better health. I first talk about coconut water and then I follow up with a few blurbs on coconut milk/oil. I want to thank dear Bethany for this topic of choice!

If you have been living in today’s world, coconut water–the liquid from an immature (green) coconut—has been blowing up online or in the media. You’d think it was a miracle beverage that could cure you of everything from heart disease to obesity. I’m here to talk reality. Take it in people.

Myth or fact? Coconut water is an ideal post-exercise drink.
The verdict: Myth.
You may see gym-goers guzzling coconut water on the treadmill because it contains electrolytes, which you lose when you sweat. But for the average light-to-moderate exerciser if you’re consuming enough fluids and eating healthfully the rest of the day, having coconut water after a workout is not going to significantly benefit you any more than hydrating with water. Unflavored coconut water is low in sugar and calories and is not the perfect sports drink. Sports drinks are meant to replace fluids, supply energy, and replace sodium and potassium lost through perspiration. Specifically, coconut water is being advertised as a beverage containing five electrolytes that are essential for hydration. However, when you compare the sodium and potassium content of sports drinks to coconut water, they differ significantly. An 8-oz bottle of a sports drink contains 95 mg of sodium while the same amount of coconut water has between 40 and 250 mg of sodium, depending on the brand. In addition, an 8-oz sports drink includes 40 mg of potassium vs. 600 to 700 mg of potassium in 8 oz. of coconut water. In moderation, coconut water is safe, but too much coconut water over time can be potentially dangerous and possibly lead to potassium toxicity, specifically in those who have renal disease.

Myth or fact? Coconut water hydrates you better than H20.
The verdict: Myth.
While coconut water does boast electrolytes there’s no scientific proof that for the average person it hydrates better than plain old water. And a bonus to water: Zero calories, as opposed to 46 calories per cup of coconut water.

Myth or fact? Coconut water has anti-aging properties.
The verdict: Myth.
Being well-hydrated does help you look and feel better but water works just as well for this. And as to the online claim that coconut water “significantly increases plant cell proliferation without increasing the number of undesirable mutations, and that it therefore protects your cells”—there’s been no research to show that this plant-specific action makes any difference in an actual human being.

Myth or fact? Coconut water is healthier than fruit juice.
The verdict: Fact.
If you’re looking for a drink with some flavor but want to save on calories, coconut water can be a better choice than juice, fruit juice often has double the calories of coconut water. Coconut water has more potassium than many types of fruit juice. Just be sure to opt for unflavored coconut water—once you add sugar, the calories start mounting. NOT what we want. No siree.

Myth or fact? Coconut water helps prevent stroke and heart attack.
The verdict: Myth
You may have seen coconut water touted as a heart-healthy beverage. The potassium in coconut water helps counteract the blood pressure-boosting effects of sodium, so in theory drinking coconut water could help prevent heart disease. However, your body’s not going to differentiate between the potassium from coconut water, the potassium from a banana, or the potassium from a potato. In other words, potassium is good, but coconut water is not a miracle heart disease cure.

Myth or fact? Coconut water speeds your metabolism.
The verdict: Myth.
When we’re dehydrated, our metabolism slows down, so anything you drink will help keep your metabolism speeding along. And anything you eat or drink will give a temporary boost to your metabolism because your body has to digest the food (this is called the thermogenic response). There’s no food that you can eat or drink that’s going to increase your metabolism (permanently). Exercise increases your metabolism, but food and beverages don’t.

Every plant food has its benefits, but it needs to be considered within the context of the whole diet. It’s certainly not necessary to avoid coconut products, just be mindful about how much you are ingesting.

Coconut Milk vs. Dairy Milk

Just as the ingredients in coconut water differ from those in sport drinks, the same holds true for coconut milk when compared with dairy milk. One cup of original coconut milk contains 80 kcal (30 kcal from fat), 1 g of protein, and 10% of the Daily Value for calcium (100 mg). In comparison, 1 cup of 1% dairy milk has about 100 kcal (20 to 30 kcal from fat); 8 g of protein; and 30% to 35% of the Daily Value for calcium (300 mg). However, parents who favor coconut milk vs. cow’s milk for their children should think twice. Cow’s milk contains various vitamins and minerals that are essential for a child’s growth and development. The composition of coconut milk isn’t a close enough substitute for cow’s milk. The effects of a child ingesting too much coconut milk or getting toxicity from nutrients contained in coconut milk is unknown. If children who drink coconut milk aren’t adding other foods and beverages that make up for the lack of protein, calcium, and other nutrients found in dairy milk, they’re risking possible nutrient deficiencies.

Other Product Considerations

As for coconut oil, the USDA Dietary Guidelines suggest avoiding saturated fats, including tropical oils like coconut. However, some argue that the medium-chain fatty acids found in coconut oil, such as lauric, palmitic, and myristic acids, have a positive effect on HDL (the healthy cholesterol-cardio protective) and total cholesterol levels, Although… these fatty acids also have been shown to increase LDL levels (the lousy cholesterol- plaque forming). So…my humble recommendation for those of you who don’t eat a lot of saturated fat in general (more of a plant based diet, less meat, dairy and processed foods) and don’t have high cholesterol numbers, you can afford to consume some coconut oil. If you struggle with your cholesterol and/or consume a lot of animal products and processed foods, then I say swap out coconut oil for extra virgin olive oil. Don’t fight it. You can’t outsmart your body. It’s science people.

Toodles for now!
MJ

Resources:
Today’s Dietitian and Linda Formichelli RD, who has written on health and nutrition for Fitness, Health, Women’s Health, WebMD, Alternative Medicine, Redbook, Oxygen, and other national magazines.

The information contained in this material is for informational and educational purposes only, and is meant to compliment the advice and guidance of your qualified healthcare provider.