Is Coconut Water Keto Friendly? (Expert Answer)

Short Answer: Coconut water is not keto friendly and has 10.4 grams of net carbs, 0 grams of fat, and 0.5 grams of protein per one-cup serving. Because it is high in natural sugar, it can spike your blood sugar levels and interfere with ketosis.

Coconut water is the clear liquid inside young, green coconuts.

It is naturally sweet and nutty in flavor, and contains essential electrolytes like potassium, magnesium, and sodium, which help to replenish the body’s fluids and maintain proper hydration.

The keto diet is a low-carb, high-fat, and moderate-protein diet that aims to put your body into a metabolic state called ketosis.

In ketosis, your body burns fat for fuel instead of glucose.

Coconut water has about 10.4 grams of net carbs, 0 grams of fat, and 0.5 grams of protein per one-cup serving.

Based on these numbers, coconut water is not keto friendly and can easily exceed your daily carb limit.

Therefore, you should avoid or limit coconut water if you are following the keto diet.

Because coconut water is high in natural sugar, it can spike your blood sugar levels and interfere with ketosis.

Whether you drink it or not, you should always choose 100% coconut water that has no added sugars or preservatives.

Because this will ensure you get the most benefits and avoid unnecessary calories and chemicals.

You can store unopened coconut water in a cool, dry place away from heat and sunlight for up to a year or more, depending on the expiration date.

Do not store it in a warm or humid place, as this can cause spoilage.

You can also freeze coconut water in ice cube trays for convenient, long-term use in refreshing beverages and recipes.

You can store opened coconut water in the refrigerator for up to 5-7 days, or in the freezer for up to 6 months.

Do not store it at room temperature, as this can lead to bacterial growth and spoilage.

Finally, remember, coconut water is a delicious and hydrating drink, but it is not a substitute for plain water.

You should still drink enough water to meet your daily needs, especially if you are exercising or living in a hot climate.

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About the Author

Abdur Rahman Choudhury

Abdur Rahman Choudhury is a nutrition coach with over 7 years of experience in the field of nutrition.

He holds a Bachelor's (B.Sc.) and Master's (M.Sc.) degree in Biochemistry from The University of Burdwan, India. He was also involved with a research project about genetic variations in the CYP11A gene among PCOS and Metabolic Syndrome patients.

He has completed the following online courses: Stanford Introduction to Food and Health by Stanford University (US) through Coursera, Certificate in Nutrition from Fabulous Body Inc. (US), Lose Weight and Keep It Off certificate course from Harvard Medical School (US), and Nutrition and Disease Prevention by Taipei Medical University (Taiwan) through FutureLearn.

Abdur currently lives in India and keeps fit by weight training and eating mainly home-cooked meals.

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