The Truth About Coconut Water
June 26, 2009 Written by JP
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Whenever I visit a local health food store, I make it a point to walk down all of the aisles and scan for products that are new or beginning to take flight. Yesterday I stopped at the refrigerated beverage section and noticed quite a few coconut based drinks. I recently became interested in coconuts mainly because of my experimentation with their fiber (coconut flour) and the unique oil contained in the flesh of these tropical fruits. However, the milky liquid found inside Cocos nucifera is the one part that I hadn’t yet tried.
The first question that popped into my mind was whether coconut water is just another character in the seemingly neverending parade of trendy foods and supplements. From my perspective, the determining factor would be found in the medical literature. Here’s a collection of material that I discovered while researching the merit and utility of this line of products.
- Several studies indicate that coconut water can lower cholesterol levels in an animal model. In one instance, the lipid reducing effect was comparable to that of the cholesterol lowering drug lovastatin (Mevacor). The cardiovascular benefits weren’t isolated to the reduction of LDL (“bad”) cholesterol. There was also a decrease in triglycerides and an increase in the beneficial HDL cholesterol. Another animal study from 1995 demonstrated a 46% increase in HDL cholesterol, a 26% decline in total cholesterol and a 41% reduction in the overall “atheroslerosis index”. (1,2,3)
- A very important aspect of cardiovascular health is proper management of blood pressure. There is preliminary evidence that coconut water may lower hypertension. A 2005 study published in the West Indian Medical Journal found that 71% of volunteers with high blood pressure saw improvements after drinking coconut water twice-daily for 2 weeks. 29% of the coconut water participants exhibited “significant decreases” in their diastolic blood pressure readings. (4) One reason why coconut water may help to reduce hypertension is because of its high potassium content. Commercially available coconut water often contains in excess of 600 mg of naturally occurring potassium per 11 oz serving. The “water” is also low in sodium and high in antioxidant vitamin C, with one brand claiming an impressive 230% of the RDA for this vital nutrient. This is particularly relevant because higher dosages of vitamin C have been linked to lower blood pressure. (5,6,7)
- A brand new study on young coconut juice (YCJ) also opens up the door to further research with regard to women’s health. A group of Kuwaiti scientists recently examined a proposed estrogen-like effect of coconut water in several groups of “postmenopausal” rats (having no ovaries). The rats that were administered coconut water over the course of 10 weeks demonstrated estrogen levels comparable to or higher than rats that still had their ovaries. Another interesting finding was that the ‘coconut water rats’ were afforded protection against “neuronal cell death”. In fact, the brain protecting effect of coconut water was even greater than in rats receiving hormone replacement therapy (estradiol benzoate injections). The authors of this groundbreaking research concluded that, “This study confirms the argument that YCJ has estrogen-like characteristics, and it also adds more evidence to the observation that hormonal imbalance could induce some brain pathologies in females”. (8)
Health benefits aside, one the most promising applications for this tropical beverage is as a premium mode of re-hydration. Many studies attest to this fact, including one from 2007 that found that coconut water may be superior to standard “sports drinks” for post exercise hydration. (9,10,11) Some doctors go so far as to recommend this nutritional liquid in cases of diarrhea or other situations were re-hydration is a medical necessity. (12) But there are a few caveats worth noting. Caution should be used in people with: a) poor kidney function; and b) those who require higher glucose and sodium content as part of the re-hydration process. (13) The relatively low levels of sodium and sugar in coconut water are generally considered positive attributes, but may not be ideal in all circumstances.
Based on what I’ve learned, I think coconut water can play a meaningful role in some health routines. The choice about whether or not to use it regularly should depend on your individual circumstance. Personally, I wouldn’t hesitate to try it instead of a conventional sports drink. Or, if I needed some additional potassium, which may people lack, I’d certainly prefer drinking a can of coconut water to eating a high-carb baked potato. In my opinion, the real value of coconut water is that it offers yet another nutritious and tasty alternative to support various aspects of good health.
Be well!
JP
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Tags: Brain, Cholesterol, Coconut, High Blood Pressure
Posted in Nutrition
June 28th, 2009 at 12:17 am
Great post! I will definitely look out for more coconut drinks.
Thanks for the information.
June 28th, 2009 at 2:29 pm
You’re welcome, Christina.
I hope you benefit from them!
Be well!
JP
June 29th, 2009 at 6:26 am
I knew about the re-hydration value of coconut water, its really valuable insight to the other inherent positive factors associated with coconut water. I am excited with the lowering of LDL.
June 29th, 2009 at 12:18 pm
Thanks, Ryan.
Be well!
JP
June 29th, 2009 at 7:00 pm
Just wanted to chime in on coconut drinks – while traveling down to Brazil I learned that the natives prescribe drinking coconut water if you get dehydrated. It’s cool that a natural remedy is getting some science cred.
June 29th, 2009 at 7:22 pm
Thanks for sharing that, Bart.
The use of coconut water as a re-hydration source runs deep in parts of the world where coconuts are plentiful. In fact, it’s not unheard of for coconut water to be used intravenously in remote regions where it’s occasionally a necessity. It may sound unusual but it’s clearly documented in medical texts and in select journals!
Be well!
JP
July 1st, 2009 at 3:01 am
I visited Brazil last year. Little guys would scale up a tree, chop down a green coconut, cut off the top, and stick a straw in it! Everyone was drinking them. Very awesome! And good for you in the heat!
July 1st, 2009 at 1:44 pm
Anne,
I would guess there’s no better way to drink it than that! Fresh and pure.
I mentioned to my wife that a diet that uses coconut and fish as it’s core foods must be very healthy indeed. I guess I was thinking about this because I watch so many “survivor” type shows on the Discovery and Travel Channels.
Be well!
JP
August 8th, 2009 at 7:49 pm
For what it’s worth, I read somewhere that most canned coconut milk comes in cans lined with BPA plastic.
August 8th, 2009 at 8:16 pm
Iggy,
That’s probably the case. Unless a canned product states that it’s BPA-free … it most likely isn’t. There aren’t too many BPAless canned products out there – not even the organic ones sold at health food stores.
Be well!
JP
August 21st, 2009 at 7:38 pm
Thanks for this information.I see a lot of coconut in town but always hesitant to buy. I will start buying some now that I know the helth benefits of coconut water. Thanks.
August 21st, 2009 at 7:48 pm
You’re most welcome, Michael.
Please let us know how it works out for you.
Be well!
JP
December 17th, 2009 at 4:32 am
This is from my own experience on drinking young coconut water. I found out that it did affect hormonal system. After drinking only coconut water for two weeks, I found out that my period cycle got shorter, i.e., two weeks after the previous cycle. Besides, other physiological related to menstruation e.g. the swallen of the breast, brighten skin etc, also happened. It is proved to me that there is hormonal component in coconut water. Infact, coconut water is part of the component that is used in plant tissue culture.
December 17th, 2009 at 6:41 pm
Thanks for sharing your experience, Su! Very interesting indeed!
Be well!
JP
January 9th, 2010 at 12:07 am
Is there a difference between young coconut juice and coconut water? Or are they the same thing referenced by another name?
January 9th, 2010 at 12:14 am
Julie,
My understanding is that they’re the same. Younger coconuts are better sources of the water and older coconuts are best suited for the “meat” and oil.
Be well!
JP
March 6th, 2010 at 3:41 pm
Have you seen Vita-Coco yet? Not providing link because I don’t know much about it yet, but they’re supposedly sending me a sample to try out and review. Will let you know how it goes. Great Blog by the way. Thanks for following me ! fitmacdaddy
March 6th, 2010 at 5:04 pm
Good day, Mac.
I’d be interested in knowing your impression of Vita-Coco. Most of their products are too high in sugar for my own health routine. But the pure coconut water (without the added fruit juice) might be suitable for low carbers such as myself – perhaps as a post workout electrolyte replacement drink.
Thank you for visiting. Come back anytime!
Be well!
JP
May 4th, 2010 at 8:35 pm
It was recommended people with kidney problems do not drink this, just wondering why?
May 4th, 2010 at 9:07 pm
Samantha,
Coconut water is rich in the essential mineral potassium. People with poor kidney function are generally advised against consuming large amounts of potassium without the guidance of a physician who understands their particular health condition.
Be well!
JP
May 5th, 2010 at 4:56 pm
I agree with this article that coconut water is one of the healthiest drinks out there. However, Vita Coco is clearly the best one, as it’s completely pure and comes in great tasting flavors.
May 6th, 2010 at 12:50 pm
Thank you for sharing your feedback, Marisa!
Be well!
JP
May 9th, 2010 at 4:08 pm
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June 20th, 2010 at 11:31 pm
Have you ever tried Coconut syrup to be your sweeteners?
Coconut sugar has a nutritional content far richer than all other commercially available sweeteners.
It has long been a staple for South East Asia culinary heritage and herbal medicine.
It is naturally low on the Glycemic Index (GI), which has benefits for weight control and improving glucose and lipid levels in people with diabetes (type 1 and type 2).
Best Regards,
Warutta Pipattikanan
June 21st, 2010 at 10:16 pm
Warutta,
I’ve seen it a few of my local health food stores but have yet to try it. I seem to recall a rather substantial sugar content according to the product labels I’ve encountered. That’s of concern to me.
Products with high sugar content but a low GI are often rich in fructose. This is highly undesirable in my opinion.
Be well!
JP
June 23rd, 2010 at 12:53 pm
Wow my friends kept telling me to drink coconut water but I never really listened to them. This article was a true eye opener though. I had no idea it was this good for you. I’ve just ordered a couple packs of vita coco from amazon!
June 23rd, 2010 at 1:14 pm
I hope they do your body good, Enrique.
Please let us know how it works out for you.
Be well!
JP
June 25th, 2010 at 5:22 pm
I love my Vita Coco! Best coconut water brand out there.
Exudes health and well-being.
June 25th, 2010 at 10:05 pm
Thanks for the tip, Patto!
Be well!
JP
June 27th, 2010 at 10:36 am
Luckily, fructose in coconut syrup is only 3-9%. Then, it is still good for your health
July 16th, 2010 at 11:29 am
Vita Coco is the best coconut water out there!! I love it. Completely obsessed!!!
Healthy, tasty and lots of different flavors so you never get enough!
August 11th, 2010 at 11:41 am
about a month ago i had been diagnosed with pre-hypertension (140/80). i started drinking vita-coco; one drink every other day, along with my normal routine of competative tennis, occasional running and strength training. today my blood pressure was 122/73.
August 11th, 2010 at 12:02 pm
Wonderful news, Anh! Congratulations and continued success!
Be well!
JP