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Is coconut water really good for you?

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Offline jamesbond

on: November 01, 2015, 04:10:25 PM
Is coconut water really good for you?
By Weekender | Weekender – Fri, Oct 30, 2015

We check in with the experts to see if coconut water is as healthy as it claims to be

Since the start of this year, I’ve seen a growing number of fellow gym goers sipping from bottles of branded coconut water in between workouts and especially after exercise routines.

As someone who hydrates mainly with plain water, I couldn’t help but wonder if coconut water was another fitness fad or simply a health trend I’ve yet to catch on.

Nonetheless, a number of coconut water brands have been popping up in Singapore, signifying the drink’s growing popularity.
In fact, various gyms and fitness studios, such as Upside Motion and Crucycle, have been spotted with mini fridges stocked full of packaged coconut water, with each bottle retailing for at least $2.

Health claims

To many gym goers, coconut water is a “great source of rehydration” and a “good alternative to isotonic drinks”.

In fact, the brands themselves have been touting their products as being “jam-packed with electrolytes”, “containing more potassium than a banana”, “fat-free”, “cholesterol-free” and so on.
But how true are these claims?

According to dietitian Lauren Ho, coconut water is a good source of electrolytes, especially potassium, and is naturally fat-free and cholesterol-free.

However, the claim that coconut water contains more potassium than a banana is not entirely true.

Clinical dietitian at Aptima Nutrition & Sports Consultants Jaclyn Reutens explains, “A regular banana contains about 360mg of potassium per 100g, whereas bottled coconut water contains about 200-300mg of potassium per 100ml.

“Coconut water is mainly a source of fluid, potassium and sugar. Any other nutrients found are in negligible amounts,” she says.
And if you think consuming the fruit beats the packaged drink in terms of health benefits, think again — coconut flesh is high in fat while the coconut water alone is naturally fat-free.

Still, for those who need to have their fix of coconut water, moderation is key.

Ms Ho says, “There aren’t any existing guidelines on the recommended daily intake of coconut water. But my advice is to always choose plain water first and if you crave for something a little sweeter, then have the occasional drink of coconut water.”
But do not mistake coconut water for coconut milk, she warns. Made from the flesh of the fruit, coconut milk is high in calories, total fat and saturated fat.

“People with heart disease should limit their intake of coconut milk as a high intake of saturated fat may increase their LDL cholesterol (or “bad” cholesterol) and risk for heart disease,” she says.

Compared to coconut milk which has about 600 calories per cup and 57g of fat, unflavoured natural coconut water is
fat-free and has about 45 calories per cup.

Necessary hydration?

Keeping ourselves well-hydrated is a must. But can coconut water ever replace water as the recommended fluid of choice, even post-exercise?

The answer is a firm no, say both dietitians.

“Water is enough to replace body fluids lost after a bout of moderate-intensity exercise. But sports or isotonic drinks may be needed for prolonged endurance exercises of an hour or more,” says Ms Ho.

The reason, Ms Reutens explains, is because the body has enough reserves to replace any carbohydrates and electrolytes lost during short bouts of exercises.

But an isotonic drink is needed for longer exercises as it helps the body facilitate fluid and electrolyte replacement.

Ms Reutens says, “An isotonic drink provides 6-8 per cent carbohydrates with small amounts of potassium and sodium. That formulation allows the nutrients to be immediately absorbed into the intestinal tract and used by the body.”

However, coconut water is not designed in the same manner.
“While the drink does contain those nutrients, its concentration is not the same as isotonic beverages. It also does not hydrate as quickly. You may replace an isotonic drink with coconut water but the effectiveness is not the same,” says Ms Reutens.

Nutritional information of coconut water
Per 100 ml, bottled
Energy: 20kcal
Carbohydrates: 5-6g
Sugar: 4-5g
Potassium: 200-250mg
Per 100ml, from actual fruit
Energy: 20kcal
Carbohydrates: 5-6g
Sugar: 2.5-3g
Potassium: 250mg

Source: Clinical dietitian Jaclyn Reutens and Health Promotion Board


Is coconut water really good for you?
« on: November 01, 2015, 04:10:25 PM »

Offline naruto789544

Reply #1 on: November 02, 2015, 12:35:39 AM
great article sir @jamesbond... water is still the best for the body....  :)

Offline lovemarie

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Reply #2 on: November 04, 2015, 09:43:58 AM
yes, coconut water has its benefits but still water is still the best . . . thanks sir james for this.


Re: Is coconut water really good for you?
« Reply #2 on: November 04, 2015, 09:43:58 AM »

Offline razorsharp

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Reply #3 on: November 04, 2015, 12:01:43 PM
water tsaka beer pa rin talaga ang da best na pamatid uhaw hehe.

M.I.L.K. is an epic photographic celebration of what it is to be part of a family, share the gift of friendship and more than anything else, to be loved. Inspired by the 1950s landmark photographic exhibition "The Family of Man", M.I.L.K. began as a worldwide search to develop a collection of extraordinary and geographically diverse images portraying humanity’s "Moments of Intimacy, Laughter and Kinship" (M.I.L.K.). This search took the form of a global photographic competition in 1999.

Offline Cathrina

Reply #4 on: November 14, 2015, 11:59:44 AM
Sure na pang kidney cleansing observe mo inom ka ng tubig ng niyog ilang beses ka umiihi hihi..


Re: Is coconut water really good for you?
« Reply #4 on: November 14, 2015, 11:59:44 AM »

Offline el pedio

Reply #5 on: September 13, 2016, 02:09:25 PM
mas gusto ko fresh na coconut water, yong bang ako mismo ang kukuha sa buko..
pero yong nasa lata or naka tetra pack na, parang di na puro..
marami kaming tanim na nyog kaya madali maka-inom ng buko juice kung gusto.

Offline multo

Reply #6 on: June 12, 2017, 05:55:36 PM
fresh coconut water is the best pero nung one time tumulong ako sa isang event sa amin wala kming tubig tapos sa tindhan walng softdrinks and tubig ang meron lang malamig na malamig na red horse..doon ko nalalman na sobrang tamis ng red horse tag iisa kaming mucho.imagine ngstart kami ng9am tapso nakainom lang kmi eh 4pm na..

Offline marielsmith3nder

Reply #7 on: July 15, 2017, 03:38:37 PM
Panghydration yan lalo na sa sports lalo na sa extreme sports like running. may electrolytes yan hehehe....


Re: Is coconut water really good for you?
« Reply #7 on: July 15, 2017, 03:38:37 PM »


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