Coconut is a versatile drupes fruit. As it is not a nut, people are rarely allergic to it as a food. It has a delightful creamy, rich flavor we associate with tropical foods, and most people enjoy it!
The coconut creates many things — coconut water, milk, flour and sugar are at the top of the list. It’s rich in antioxidants and has antibacterial properties. But does it help your blood sugar?
Coconut fruit flesh has a GI of 45. That is considered low. If you like fresh or dried coconut, as long as it’s unsweetened, you can enjoy it! A cup of fresh shredded coconut has 282 calories, 12.2 grams of carbs, 7.2 grams of fiber and 26.8 grams of fat. It is high in fat, but the fat in coconut fruit has been linked to better brain function.
Coconut milk has a GI of 40 to 42, which is low. That means it won’t spike your blood sugar. Some studies have found that coconut products can aid insulin sensitivity and protect the kidneys. However, those studies were in rats.
Coconut sugar is hard to make a call on. It has a GI of 35, making it a low-GI food. However, experts believe it should be treated like normal table sugar. It has the same calories and carbs as white sugar. It’s not as sweet as white sugar, so people often use more of it. That can lead to higher blood sugar spikes.
Coconut flour is excellent for low-carb baking. It is high in fiber, gluten-free and low in carbs compared to traditional flour. It frequently comes up in our recipes because of its wonderful texture, mild flavor and low impact on blood sugar.
Coconut oil is controversial. Some people think it’s a health food darling. Others believe it’s the worst thing ever introduced to our kitchens. It’s a saturated fat, meaning it’s solid at room temperature. It contains medium-chain triglycerides (MCTs). The body uses MCTs for fast energy and is less likely to store them, so some believe they aid weight loss. However, it isn’t the best source of MCTs available. Some small studies have suggested that coconut oil may aid insulin sensitivity and glucose tolerance. But more studies are needed. Saturated fat consumption is linked to cholesterol levels. So, people with heart concerns may want to avoid coconut oil.
Coconut water is branded as being a health drink. However, it’s not a substitute for actual water. An eight-ounce serving has 10 grams of carbs. Many brands of coconut water are sweetened with sugar. If you like the taste of coconut water and want to enjoy it, you can work it into a healthy diet. But be sure to read the label and know what you are drinking.
The coconut is a complex fruit that makes a lot of different products that impact the body in many ways. It’s impossible to give a simple yes or no on whether coconut is healthy or harmful for blood sugar because some are beneficial, and others should be avoided. Like most things in life, balance and moderation are needed, and you can enjoy this fruit safely!
