Coconut water and milk have multiple health benefits to offer. However, you may prefer one over the other depending on your nutritional goals and needs.
Pros:
Coconut water has become quite popular among physically active people due to its ability to replenish electrolytes. Such as sodium, potassium, magnesium, and calcium, lost through sweat during exercise สมัคร ufabet
Also, research in rats with diabetes suggests that. Coconut water may help lower oxidative stress, blood sugar levels, and A1c hemoglobin. An indicator of your blood sugar over the last 3 months.
Further research in rats shows that coconut water may support heart health by lowering blood cholesterol, triglycerides, and LDL (bad) cholesterol while increasing HDL (good) cholesterol levels.
Still, research in humans is needed to confirm these claims.
As for coconut milk, while around 89% of its fat content comes from saturated fats. Studies show that it doesn’t cause a detrimental effect on blood lipid profiles .
This is due to its medium-chain triglyceride (MCT) content, which may even aid weight and fat loss.
Cons:
Coconut water’s potassium levels may help lower blood pressure in people with high blood pressure. However, those with kidney disorders may want to limit their intake.
An impaired renal function often leads to hyperkalemia — elevated blood potassium levels. Due to the kidney’s inability to excrete potassium. Therefore, consuming too much of this mineral may have harmful effects.
On the other hand, while coconut milk’s MCT content may have a positive effect on weight loss. It’s still a high calorie beverage. Therefore, try to limit your intake to keep your “calories in versus calories out” equation managed.
Additionally, some experts suggest that since coconut milk is a high FODMAP drink. You should limit its intake if you have a FODMAP intolerance or are following a low FODMAP diet .
However, others classify it as a low FODMAP food. Therefore, you may want to assess your own tolerance to it to determine whether you should limit its intake or avoid it altogether.
FODMAP is an acronym for fermentable oligo-, di-, mono-saccharides and polyols. A group of carbs that may cause abdominal symptoms, such as bloating, nausea, diarrhea, and constipation, in some people.
Also, while coconut allergies are usually rare, coconuts are an emerging allergen in the United States. Thus, you should avoid drinking coconut water and milk if you’re allergic to coconuts.
Lastly, whether you choose to drink packaged coconut water or coconut milk. Always check the ingredient list and avoid those with added sugars.
Sugar-sweetened beverages have been linked to an increased risk of conditions like obesity and type 2 diabetes.