### Is Coconut Water Good for People with Diabetes? Coconut water, often referred to as “nature’s sports beverage,” is popular for its quick source of sugar, electrolytes, and hydration. It is a thin, sweet liquid extracted from young, green coconuts. Unlike coconut meat, which is rich in fat, coconut water consists mostly of carbohydrates. #### Nutritional Content Coconut water contains essential vitamins and minerals such as potassium, manganese, and vitamin C. An 8-ounce (240 ml) serving provides 9% of the Daily Value (DV) for potassium, 24% for manganese, and 27% for vitamin C. However, it also contains a moderate amount of natural sugars, and the sugar content can vary depending on whether it is sweetened or unsweetened. #### Impact on Blood Sugar For people with diabetes, it is important to choose unsweetened coconut water to avoid additional sugar intake. Unsweetened coconut water is a better option compared to other sugary beverages like soda. While there is limited research on the effects of coconut water on diabetes, some animal studies suggest that mature coconut water may help improve blood sugar control, hemoglobin A1C levels, and oxidative stress. These benefits are attributed to its high potassium, magnesium, manganese, vitamin C, and L-arginine content. #### Recommendations If you have diabetes and want to include coconut water in your diet, opt for the unsweetened variety and limit your intake to 1–2 cups (240–480 ml) per day. This will help you enjoy the hydrating and nutrient-dense benefits of coconut water without significantly impacting your blood sugar levels. #### Conclusion Coconut water can be a hydrating and nutritious option for people with diabetes when consumed in moderation and in its unsweetened form. Always check the label for added sugars and consult with your healthcare provider to ensure it fits into your dietary plan.