dCoconut water – the latest health craze in America comes with several benefits. It is naturally free of cholesterol and fat, low in calories, super hydrating and contains more potassium than 4 bananas. Marketers claim this healthy beverage to be the sports drink of Mother Nature.

Additionally, the demand of natural coconut water is escalating quickly and is propelled by athlete and celebrity promises and endorsements to hydrate the body and help with several health conditions, ranging from complicated kidney stones and cancer to basic hangovers. However, is coconut water actually capable of fulfilling all the promises or are its benefits overhyped about?

We will discuss the benefits that coconut water is capable of delivering in further sections but first, a more important question needs to be addressed: Is coconut water keto friendly?

Is coconut water keto friendly?

No, coconut water is not keto-friendly. This thirst-quencher is refreshingly tasty but it contains too many carbs to make it an ideal drink on the keto diet. Although coconut water can be incredibly healthy it is not keto-approved.

On the other hand, coconut meat is keto friendly and is also healthy as long as you choose the no added sugar option and limit your consumption to one serving in one day.

Here is My Favorite Coconut Meat Keto Snack

Coconut Carb Count

Coconut meat carb count: One cup of coconut meat only contains around 10 grams of carbohydrates which is almost half of the carb limit recommended for keto dieters.

Coconut water carb count: In one cup of coconut water you can find 9 grams of total carbohydrates.

Therefore, you can easily enjoy unsweetened coconut with your favorite keto snacks and meals. While natural coconut is high in fiber and rich in essential nutrients, it is essential that you check the labels of desiccated coconut available at local stores. Some are artificially sweetened and they contain high quantities of carbs and sugar, which keto dieters need to strictly avoid.

Coconut Oil no the Keto Diet

Coconut oil produced naturally is also very welcome in the keto world. In fact, this high-fat tonic that is loaded with beneficial fat sources helps you get into the state of ketosis. The ideal dose of coconut oil is anywhere between 2 and 4 tablespoons a day.

Now that you know that natural coconut is certainly keto-approved, let’s get into the benefits of coconut in its various forms.

Coconut Water Brands to Stay Away From on Keto

Due to the high amount of carbohydrates, I would avoid these brands when looking for coconut water that is keto friendly.

Coconut Water Keto Benefits

Now that you know that coconut water isn’t necessarily keto-approved, let’s go over the benefits of coconut in its various forms if you decide to binge or have an ill-advised cheat day:

Natural Sports Drink

The natural electrolytes present in coconut water make it a great replacement for sports drinks. Many people opt for this natural performance drink as it doesn’t contain any added artificial sweeteners, food coloring or sugar. Moreover, it keeps you hydrated and contains less sodium than most sports drinks.

High in Potassium

Coconut water contains a higher amount of potassium than most energy drinks. One glass of coconut water is packed with almost 405 grams of potassium, which is enough to help ward off cramps. Additionally, potassium helps keep electrolyte and fluid balance in your body, especially when you exercise.

Low in Calories

Containing only 45 calories in a single cup, coconut water is a solid alternative to higher-calorie beverages such as juices and sodas. Coconut water contains less carbohydrates and sugars in comparison and also contains more electrolytes and minerals like potassium and sodium.

Provides Magnesium and Calcium

The magnesium in coconut water aids relaxation and contraction by helping magnesium and calcium move into your muscles. It also supports organ function and helps boost energy. Coconut water also provides calcium to your body, which is not only vital for strong teeth and bones but it also helps muscles work and contract properly.

Provides Amino Acids

Coconut water contains more amino acids such as arginine, alanine, serine and cysteine than dairy milk. Amino acids are the building blocks of protein and they are also essential for tissue repairing. They also help your body respond to stress effectively and keep your heart healthy.

Beneficial Antioxidants

Along with the hydrating benefits coconut water provides, it also contains beneficial antioxidants that help free radicals produced by exercise and neutralize oxidative stress. In order to benefit from high levels of antioxidants, consume fresh coconut water.

Benefits of Coconut Meat on the Keto Diet

Aids Digestive Health

As coconuts are high in fiber, they support bowel regularity by bulking up your stool and keep your digestive system healthy. Coconut meat also contains MCTs that have been show to strengthen gut bacteria and provide protection against conditions like metabolic syndrome and inflammation.

Stabilizes Blood Sugar

According to various studies, consuming moderate amounts of coconut meat helps alter your gut bacteria to control your blood sugar levels, and lower your fasting blood sugar.

Promotes Heart Health

The coconut oil present in coconut meat is known to boost good cholesterol and reduce bad cholesterol, which eventually leads to improved heart health.

Improves Immunity

Antioxidants and manganese in coconut meat might help reduce inflammation and boost your immune system. It might also have antifungal, tumor-suppressing and antiviral properties.

Supports Weight Loss

Eating coconut meat can make you feel fuller and it might burn calories and fat, which eventually may promote weight loss. The feeling of fullness can help prevent overeating and thus contribute positively to your keto diet.

Benefits Your Brain

The medium-chain triglycerides (MCTs) present in coconut meat can offer a fuel source to glucose. This property might aid individuals with impaired brain function or memory such as those suffering from Alzheimer’s disease.

Along with coconut water and meat, coconut oil is also known to be beneficial for general health. It is known to be good for diabetes, aid with digestion, aid in liver health, act as an anti-aging component and boost energy.

Bottom Line

Finally wrapping up our guide, we conclude that when asked is coconut water keto friendly… the answer is no.

Now, even though you shouldn’t enjoy this sweet, nutty and naturally refreshing drink while on keto, remember that it does have various health benefits if you choose to consume it.

If you need a coconut craving satisfied… go with no sugar added coconut meat and limit yourself to 1 cup.

Here is My Favorite Coconut Meat Keto Snack