FNB News - Coconut water - Gluten-free, fat-free and sans sugar

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Coconut water - Gluten-free, fat-free and sans sugar

Saturday, 16 March, 2013, 08 : 00 AM [IST]

Dr Siva Prasad Rao

Coconut water is becoming a fast-growing favourite beverage. Local grocery stores see it flying off the shelves. Have you tried it yet? It has a fresh, light taste and is a good source of electrolytes. Coconut water is the clear liquid inside a young, green coconut. One serving is higher in potassium than a banana and it is much healthier than sports drinks yet still high in electrolytes. Coconut water is gluten-free, fat-free and has no added sugar. It started out being sold only in specialty and natural food stores but since it has been such a success, it is now sold in grocery stores around India.

Move over wheatgrass, goji berries and vitamin water – this year the latest health fad is coconuts, or coconut water, to be exact. Celebrities from Madonna to Lara Bingle have been pictured downing it, and in Madonna’s case investing millions in the product. There are bottles of coconut water on supermarket shelves, it’s being sold in gyms and yoga studios and online retailers are selling it by the case.

Is this another trendy marketing boom, like bottled water was? Is it just another over-priced beverage? May be.

It may not be your drink of choice on a daily basis, but is a refreshing change from regular water. If you are trying to stay hydrated while avoiding sugary, syrupy drinks, consider this option. Coconut water is especially helpful when travelling or after a long run since it keeps you hydrated and has been called the new natural Gatorade.

Coconut water is known as Mother Nature's own sports drink. An Indian origin scientist has now confirmed that the natural beverage really does deserve its popular reputation. However, people who engage in strenuous exercise that involves a lot of sweat might want to take it all with a grain of salt literally or stick with a more traditional sports drink like Gatorade.

Coconut water is a natural drink that has everything your average sports drink has and more. It has five times more potassium than Gatorade or Powerade. Whenever you get cramps in your muscles, potassium will help you to get rid of the cramps. It's a healthy drink that replenishes the nutrients that your body has lost during a moderate workout.

The typical American diet is low in potassium and high in sodium, which is found in table salt. Other research has shown that such an imbalance is unhealthy. In one study, people who ate foods low in potassium and high in sodium had twice the risk of death from heart disease and a 50 per cent higher risk of death from all causes. Other analyses indicate that a 12-ounce serving of coconut water has more potassium than a banana.

Coconut water's lower sodium content is where it fails as a good sports drink for people who engage in strenuous exercise that produces a lot of sweating. Sweating makes people lose more sodium than potassium, and coconut water alone cannot replace that lost sodium.

The truth about coconut water
Low in calories, naturally fat- and cholesterol-free, more potassium than four bananas, and super hydrating - these are just a few of the many benefits ascribed to India’s latest health craze: Coconut water.

Dubbed "Mother Nature’s sports drink" by marketers, the demand is skyrocketing, propelled by celebrity and athlete endorsements and promises to hydrate the body and help with a whole host of conditions, from hangovers to cancer and kidney stones.

But is coconut water capable of delivering on all the promises or is it hype?

What Is coconut water?
Naturally refreshing, coconut water has a sweet, nutty taste. It contains easily digested carbohydrate in the form of sugar and electrolytes. Not to be confused with high-fat coconut milk or oil, coconut water is a clear liquid in the fruit’s centre that is tapped from young, green coconuts.

It has fewer calories, less sodium, and more potassium than a sports drink. Ounce per ounce, most unflavoured coconut water contains 5.45 calories, 1.3 gram sugar, 61 milligram (mg) of potassium, and 5.45 mg of sodium compared to Gatorade, which has 6.25 calories, 1.75 gram of sugar, 3.75 mg of potassium, and 13.75 mg of sodium.

Better than some sugary drinks
Coconut water has less sugar than many sports drinks and much less sugar than sodas and some fruit juices. Plain coconut water could be a better choice for adults and kids looking for a beverage that is less sweet.

Some athletes swear by it
Professional tennis player John Isner credits coconut water with keeping him on his feet for his epic 11-hour marathon Wimbledon tennis win. “It is super hydrating and has kept me going in long matches and prevented me from cramping even in the hottest and most humid conditions,” Isner says.

He drinks a mixture of coconut water and water the night before a match in difficult heat conditions and routinely mixes a cocktail of coconut water and sea salt for on-court hydration and mixes it with protein powder for post-match recovery.

Coconut water may be better at replacing lost fluids than a sports drink or water -- as long as you enjoy the taste. A study recently published in Medicine & Science in Sports & Exercise shows that coconut water replenishes body fluids as well as a sports drink and better than water but the athletes preferred the taste of the sports drinks.

Sports nutritionist Nancy Clark, MS, RD, and author of Nancy Clarks Sports Nutrition Guidebook says coconut water will not rehydrate the body unless you can drink plenty of it. If you enjoy the taste and can tolerate large amounts, it could help keep you hydrated.

A 2010 study shows coconut water enhanced with sodium was as good as drinking a commercial sports drink for post-exercise rehydration with better fluid tolerance. Another study reported that coconut water caused less nausea, fullness, and stomach upset and was easier to consume in large amounts during rehydration.

What experts say
Staying hydrated is one of the most important things for recreational and professional athletes. And if the taste of coconut water helps you drink plenty of fluids, it is a fine choice for most people but may not be for those in prolonged physical activity.

Coconut water is low in carbohydrates and sodium and rich in potassium, which is not exactly what athletes need when exercising rigorously.

Whether you choose a sports drink, coconut water, or plain water, they all work to keep your body hydrated. The challenge is when you exercise strenuously for more than three hours in the heat and lose lots of body fluids, you need easily absorbed carbs for quick energy and to replace lost electrolytes like sodium and potassium.

Neither coconut water nor sports drinks contain enough sodium or carbs for the heavy perspirer. But it can be supplemented with a quick source of energy like banana or some raisins and a handful of pretzels to provide nutrients for replenishment.

Recovery starts before exercise begins. “Most people don’t need to worry about calories, potassium, or sodium. Eat a bagel with peanut butter to get food into your system before and drink plenty of water during exercise,” says an expert. If you exercise for prolonged periods, she suggests eating salty pretzels and raisins or other portable sources of energy.

Nutrition facts
Coconut water is the juice in the interior or endosperm of young coconut. Its water is one of the nature’s most refreshing drinks, consumed worldwide for its nutritious and health benefiting properties. The water is actually obtained by opening a tender, green, healthy, and undamaged coconut. Inside, its clear liquid is sweet, and sterile and composed of unique chemicals such as sugars, vitamins, minerals, electrolytes, enzymes, amino acids, cytokine, and phyto-hormones. In general, young and slightly immature coconuts harvested when they are about 5-7 months of age for the drink.

Botanically, coconut plant belongs within the Arecaceae family of palm trees and has the scientific name: Cocos nucifera.

Each nut may contain about 200 to 1,000 ml of water depending on cultivar type and size. Any nuts younger than five months of age tend to be bitter in taste and devoid of nutrients. In contrast, mature nuts contain less water, and their endosperm thickens quickly to white edible meat (kernel). Coconut milk obtained from the meat is therefore should not be confused with coconut water.

Coconut palm flourishes well along the costal tropical environments. A coconut tree may yield several hundred tender nuts each season. Different species of coconut palms are grown all over the tropics. Naturally, their taste and flavour of water show variations according to saline content in the soil, distance from seashore, mainland and so on.

Health benefits of coconut water
Coconut water is a very refreshing drink to beat tropical summer thirst. The juice is packed with simple sugar, electrolytes, and minerals to replenish hydration levels within the body.

Research studies suggest that cytokinins (e.g., kinetin and trans-zeatin) in coconut water showed significant anti-ageing, anti-carcinogenic, and anti-thrombotic effects.

Coconut water has been generally offered to patients with diarrhoea in many tropic regions to replace the fluid loss from the gastrointestinal tract and reduce the need for intravenous therapy. The osmolarity of tender coconut water is slightly greater than that of WHO recommended ORS (Oral Rehydration Therapy) osmolarity. Presence of other biological constituents like amino acids, enzymes, minerals, and fatty acids may account for this higher osmolarity. However, unlike WHO-ORS, its water is very low in sodium and chlorides, but rich in sugars and amino acids. This well-balanced fluid composition with much-needed calories would be an ideal drink than any other brand of soft drink beverages in dehydration conditions.

Coconut water is composed of many naturally occurring bioactive enzymes such as acid phosphatase, catalase, dehydrogenase, diastase, peroxidase, RNA-polymerases etc. In effect, these enzymes help in the digestion and metabolism.

Despite very light consistency, its water has much better composition of minerals like calcium, iron, manganese, magnesium, and zinc than some of the fruits like oranges. (Compare the mineral composition of oranges).

Its water is also a very good source of B-complex vitamins such as riboflavin, niacin, thiamin, pyridoxine, and folates. These vitamins are essential in the sense that the human body requires them from external sources to replenish.

Coconut water contains a very good amount of electrolyte potassium. 100 ml of water has 250 mg of potassium and 105 mg of sodium. Together, these electrolytes help replenish electrolyte deficiency in the body due to diarrhoea (loose stools).

Further, fresh coconut water has a small amount of Vitamin C (ascorbic acid); it provides about 2.4 mg or 4% of RDA. Vitamin C is a water-soluble ant-oxidant.

It is the clear liquid which acts like a natural diuretic and increases the flow of urine thus, preventing urinary tract infections (UTI) as well as reducing the incidence of kidney stones.
Coconut water also relieves you from constipation, improves intestinal function and promotes digestive health. It is recommended to people suffering from acidity and ulcers.
Some of the common problems like constipation, sluggish digestion and heartburn during pregnancy can be treated by drinking coconut water.
Coconut water boosts the immune system because it contains high levels of Lauric acid which has anti-fungal, anti-bacterial and anti-viral properties, protecting the body against various infections.
One of the main functions of coconut water is to prevent dehydration. It relieves exhaustion by replenishing the natural salts lost by the body. It is widely used in tropical countries as a means for oral rehydration needed during diarrhoeal attacks.
It is very beneficial for health as it has zero cholesterol and improves the level of good cholesterol (HDL) or High Density Lipoprotein in the body.
Coconut water is a nutritious refreshing beverage which is naturally sterile and perfect for drinking while travelling.
Coconut water is mainly consumed more in the tropical summer. The juice is packed with simple sugar, electrolytes, and minerals to replenish the hydration levels in the body.
It is composed of many naturally occurring bioactive enzymes such as acid phosphatase, catalase, dehydrogenase, diastase, peroxidase, RNA polymerases etc. which aid in digestion and metabolism.
Coconut water is a very good source of B-complex vitamins such as riboflavin, niacin, thiamin, pyridoxine, folates and electrolytes.
It also acts as an antioxidant because it has small amounts of Vitamin C (ascorbic acid).
It also raises the metabolic rate of the body, thereby promoting weight loss.
Coconut water is an effective digestive tract cleanser and often recommended for diabetic patients.
It also plays an important role in fighting viruses that cause the flu, herpes, and AIDS.
Another beneficial effect is to keep the pH balance in check and to reduce the risk of cancer.
Coconut water is also beneficial in treating kidney and urethral stones.

Readily available
Fresh tender coconuts are readily available in the markets in tropical countries year around. However, they require importation into the semitropical and cold regions. Nowadays, ready to use prepared tender coconuts are made available in USA and Canada imported from Thailand and Malaysia.

In the stores, coconut water sold in packets, and bottles. However, their overall nutritional profile may not be up to the mark in terms of vitamins and enzyme levels, since some kind of additives and preservative added in order to enhance shelf life.

At home, store raw tender coconuts at room temperature for about 5-10 days. Once opened, its water turns sour in taste and off-flavoured due to intense enzymatic activity. Instead, store it inside the refrigerator if not used immediately.

Avoiding injury
To prepare, using a long sickle, chisel out the outer shell either at the top or bottom end and cut open the inner hard layer to expose coconut water. Some sort of experience and caution are required to avoid injury. Its water is then sipped using a straw. Otherwise, the whole nut is tilted upside down to transfer its water into wide mouthed bottle or bowl.

Enjoy the coconut drink without any additions.
Iced coconut water can be a refreshing drink.
Fresh water can be made special drink adding lemon slices, mint leaves, orange zest, etc.
Its gel-like meat (kernel) inside the young tender coconuts is very sweet and delicious.
Benefits of coconut during pregnancy

Places where tender coconuts are easily available, the doctors suggest that an individual drink at least one glass of coconut water per day. A coconut since ages has been used for different purposes and one of the most widely known is that of health. A coconut is packed with essential nutrients that have the same level of electrolytic balance that exists in the blood.

Besides, coconut water is naturally sterile. Coconut is especially good for pregnant women because of its ability to help maintain the health of the mother and the baby. Here are some of the benefits of having coconut / coconut water during pregnancy:

Coconut water is fat-free and has zero cholesterol beverages. It also increases the level of the HDL cholesterol or the good cholesterol that is present in the body. Coconut water can help keep the cholesterol levels under control during pregnancy.

During pregnancy, a woman may experience exhaustion and dehydration, which can be easily replenished by coconut water. Occurrence of natural salt loss can also be replenished by coconut water.

Coconut water strengthens immune system. Considering that coconut water is rich in anti-bacterial, anti-fungal and anti-viral properties, it can help in the prevention of HIV, herpes, flu etc. during pregnancy.

Coconut helps in the prevention and treatment of heartburn. It helps in the cleaning of intestinal worms as well as the digestive tract. Consuming coconut can help pregnant woman in keeping away from constipation and heartburn.

A lot of women suffer from urinary tract infection during pregnancy, which can be prevented by consuming coconut water, a natural diuretic. Drinking coconut water can help increase the frequency and flow of urine.

Coconut water allows the body for easy digestion, is free of chemicals and contains high amounts of electrolytes.

Considering that coconut water is light, it helps in weight loss. A cup of coconut water contains only 46 calories because most of it, approximately 95%, is water.

Coconut water provides various benefits for expectant mothers throughout pregnancy. The healthy drink contains several essential nutrients, dietary fibre and Lauric acid, which helps protect your body from infection. Made from the fluid of a young green coconut, coconut water is naturally fat and cholesterol-free. Coconut water can be purchased at health-food stores and most grocery stores. One needs to talk to obstetrician or midwife before trying coconut water if one suffers from nut allergies.

Essential nutrients
Coconut water is a solid source of a number of nutrients, including calcium, magnesium, vitamin C, folate and a number of B vitamins. Women who feel fatigued during pregnancy might benefit from the vitamin B-1 found in coconut water. Vitamin B-1 converts blood sugar into energy, which helps improve endurance and fatigue. Vitamin B-6 increases the serotonin levels in your brain, which helps regulate your moods, while folate, or vitamin B-9, contributes to your baby's growth and development. Your growing baby needs calcium to develop strong bones and a healthy heart.

Hydration
Coconut water helps prevent dehydration by replenishing the body's electrolytes and salt. The electrolyte levels in coconut water are comparable to those in your body. The drink helps replace fluid and electrolyte levels in pregnant women who suffer from severe morning sickness. The low acidity level in coconut water helps relieves nausea and settle your stomach during early pregnancy. Drinking coconut water also promotes milk production, which requires hydration and a healthy supply of fluids. Although water is best as a hydrating drink, coconut water provides a healthy alternative when you crave something other than plain water.

Improved digestion
The dietary fibre in coconut water might help resolve digestion issues women experience during pregnancy. Fibre creates bulk in the intestines, which helps relieve and prevent constipation. A fibre-rich diet also might decrease your risk of heart disease by reducing your cholesterol levels. Dehydration is a common cause of constipation during pregnancy. Drinking coconut water helps hydrate your body and relieve constipation. As a natural diuretic, coconut water increases urination, which helps prevent urinary tract infections that are common during pregnancy.

Lauric acid
According to the Baby Center website, high levels of Lauric acid found in coconut water help produce monolaurin, "a disease fighting fatty acid derivative." The antibacterial and antifungal properties of Lauric acid protect your body against infection and strengthen your immune system. Drinking coconut water while breastfeeding also can improve the level of Lauric acid in your breast milk, which helps protect your newborn against viral and bacterial infections.

Safety profile
Coconut water is a universally appealing drink. There are no known reactions of any sort notified so far using it. It is not only cherished while healthy but is considered safe in pregnancy, infants as well as in diseased conditions as well.

(The writer is secretary and principal, Rahul College of Pharmaceutical Sciences, Andhra Pradesh)