Come summer and we see hawkers on every red light selling refreshing coconuts. The unripe green coconut has a soothing jelly-like flesh that can be eaten. There is also no dearth of coconut water as well – a much-loved hydrating summer drink. Apart from their cooling taste, green coconuts are rich in nutrients. They are helpful in weight management, are good for digestive health, have antioxidants and their flesh also contains healthy fatty acids that aid brain function. Coconut water is also amazing for hydration and helps in maintaining electrolyte balance.
The nutritional profile of a green coconut
The nutritional profile of a green coconut, also known as a young or tender coconut, differs from that of a mature coconut. Below is approximate nutritional information of a green coconut by Sameena Ansari, Senior Dietitian and Nutritionist, CARE Hospitals, Hi-Tec City, Hyderabad.
Green Coconut (100g, edible portion) contains:
– Calories: 22 kcal
– Total fat: 0.2g
– Carbohydrates: 5.4g
– Fiber: 1.1g
– Protein: 0.6g
– Vitamin C: 2.4mg
– Calcium: 24mg
– Magnesium: 25mg
– Potassium: 250mg
Difference between unripe and ripe green coconuts
Unripe green coconuts are usually consumed for their jelly-like flesh, which is often scooped out and eaten. They are commonly enjoyed as a refreshing snack.
“The jelly-like flesh of unripe green coconuts is rich in electrolytes like potassium and magnesium, which can help replenish lost minerals and maintain hydration,” shared Ansari.
Ripe green coconuts, on the other hand, are primarily consumed for their water. The water inside ripe green coconuts is often referred to as coconut water and is renowned for its natural sweetness and hydrating properties.
Ansari explained, “Coconut water is low in calories, fat-free, and contains electrolytes, vitamins, and minerals, making it a popular choice as a natural sports drink or a refreshing beverage”.
Health benefits of coconut water
The health benefits of green coconuts, whether unripe or ripe, are various. Ansari shares them as:
1. Hydration: Green coconuts are an excellent source of natural electrolytes, such as potassium, magnesium, and sodium, which can help replenish fluids and maintain proper hydration.
2. Nutrient-rich: They contain essential vitamins (such as vitamin C) and minerals (such as calcium and magnesium), which support various bodily functions.
3. Antioxidant properties: Green coconuts contain antioxidants that help protect the body against damage caused by free radicals.
4. Digestive health: The fiber content in green coconuts can aid in digestion and promote a healthy gut.
5. Blood sugar control: The natural sugars present in green coconuts are relatively low and can be a healthier option compared to sugary beverages. They have a low glycemic index, which means they have a lesser impact on blood sugar levels.
6. Weight management: Green coconuts are low in calories and can be a satisfying and hydrating snack, making them suitable for those trying to manage their weight.
Can diabetic patients eat green coconut or drink coconut water?
Green coconuts have a low glycemic index thus they have a lesser impact on blood sugar levels. They are also low in calories. However, for diabetic patients, moderation is key when consuming green coconuts.
“The natural sugars present in coconut water can still affect blood sugar levels, so it’s advisable to consult with a healthcare professional or a registered dietitian to determine an appropriate amount based on individual needs and blood sugar control goals,” said Ansari.
Coconut meat vs coconut water
Both coconut meat and coconut water have their own nutritional benefits. Coconut meat is higher in calories, fat, and fiber compared to coconut water. “It contains healthy fats, including medium-chain triglycerides (MCTs), which are easily digested and may have various health benefits,” Ansari said.
Coconut water, on the other hand, is low in calories and fat but rich in electrolytes, making it an excellent choice for hydration.
“Including green coconuts, especially their water, in summers can be beneficial due to their hydrating properties. They help replenish electrolytes lost through sweating and provide a refreshing, natural alternative to sugary beverages. The natural sweetness of coconut water can be enjoyed as a healthier option to satisfy thirst and combat dehydration,” shared Ansari.
Things to keep in mind
When consuming green coconuts, there are a few things to keep in mind. Ansari listed them as:
1. Choose fresh and undamaged coconuts to ensure quality and safety.
2. If you have any allergies or specific dietary restrictions, make sure to check for potential cross-reactivity or consult with a healthcare professional.
3. Practice proper hygiene when opening and consuming coconuts to minimise the risk of contamination.
4. Moderation is key, as excessive consumption of green coconut, especially the flesh, can lead to an increase in calorie intake.
📣 For more lifestyle news, follow us on Instagram | Twitter | Facebook and don’t miss out on the latest updates!
