Coconut is a nutrient-loaded plant food that is widely available and used extensively in cuisines across the globe. However, people with diabetes wonder if coconut is good for them or not. When it comes to maintaining a wholesome and healthy diet regimen, coconut meat, coconut milk, coconut oil and coconut oil are all beneficial.

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Coconut meat has a medium glycemic index (GI) of 51, making it an ideal choice for diabetics. It is loaded with dietary fiber, which supports controlling blood sugar levels. In addition, being an impressive source of beneficial fats like medium-chain triglycerides (MCTs), which help prevent sudden blood sugar spikes and shed extra kilos. However, it’s important to remember that coconut is still a high-calorie food and should be added in moderate amounts in a balanced diet under the guidance of a nutritionist.

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Explore this article to know more about what science says about this.

Nutritional Value of Fresh Coconut Meat

Nutrition per 100 grams (approx.)

Calories: ~354 kcal

Carbohydrates: ~15 g

Dietary Fiber: ~9 g

Sugars: ~6 g

Fat: ~33 g

Protein: ~3 g

Rich in minerals like Manganese, copper, selenium, and potassium.

Healthy fats: Medium-chain triglycerides (MCTs)

Also Read: Coconut Milk: Uses, Benefits and Healing Incentives Of This Plant-Based Extract For Body, Skin and Hair

*Source As Per U.S Food And Drug Administration (FDA)

Coconut meat is high in fiber and fat, but low in digestible carbs. This nutrient profile helps slow glucose absorption and prevent a sudden spike in blood sugar levels.

Is Fresh Coconut Meat Good for Diabetes?

Yes, fresh coconut meat is a diabetes-friendly food when eaten in moderation. Low in glycemic index, coconut meat does not cause a rapid spike in blood sugar. The goodness of dietary fiber slows digestion, lowers gastric emptying time and reduces post-meal glucose rise. While healthy MCTs promote satiety and support insulin sensitivity. However, be mindful of portion size, as coconut is calorie-dense.

How Fresh Coconut Meat Affects Blood Sugar Levels?

Coconut meat is a good source of fiber, and rich in flavour. A moderate portion size of fresh coconut offers 4 grams of dietary fiber, which accounts for 16% of your daily fiber requirement. Thus, adding coconut meat to your regular diet regimen is beneficial for people with diabetes.

Coconuts contain ample reserves of copper and iron, which aid in the formation of red blood cells. It is also rich in selenium, a potent antioxidant that safeguards healthy cells from oxidative damage, eases inflammation and manages diabetes. Being low in carbohydrate and high in fiber content, coconut meat slows down digestion process and improves insulin resistance, which aids in controlling blood sugar levels.

Coconut meat is bestowed with a storehouse of phenolic compounds such as gallic acid, caffeic acid, salicylic acid, and p-coumaric acid that are potent antioxidants, which safeguard cells from oxidative stress and inflammation.

Also Read: Is Corn Good for Diabetes? Discover Nutrition, Health Benefits, Types, and Side Effects

Ways to Add Fresh Coconut Meat

Maintain Portion Size

Ideal portion is 1–2 tablespoons (15–30 g) per serving.

Avoid eating large portions on a regular basis.

Add to High-Fiber Meals

Try combining grated coconut with the vegetables or legumes to make it more fibre-rich and flavourful.

Use in vegetable curries instead of heavy sauces.

Pair with Protein

Add to pulses, legumes, or yogurt or any lean meat sources.

Combine with nuts and seeds for getting balanced proportion of macronutrients.

Use as a Natural Flavour Booster

Sprinkle small amounts over salads to enrich the taste.

Add to homemade chutneys and curries.

Prefer Fresh Over Processed

Choose fresh coconut meat instead of packaged ones.

Avoid sweetened, dried, or desiccated coconut with added sugars.

Side Effects

Coconut meat, when consumed in large quantities, may result in weight gain, as it is high in calories and fat content.

Excessive intake may cause bloating or diarrhea, especially in people who are not used to a high fiber or fat-rich diet.

Though coconut fats are plant-based, excessive intake may raise LDL cholesterol in some individuals.

Fresh Coconut Meat vs Coconut Products For Diabetes

Fresh coconut meat: Can be taken in moderation.

Coconut water: Rich in natural sugars, it should be restricted.

Coconut oil: Small amounts in regular cooking.

Sweetened coconut: Should be avoided.

Dried coconut. Watch portions.

Is Fresh Coconut Meat Safe for Diabetics?

Yes, fresh coconut meat is considered safe and beneficial for people with diabetes when consumed in moderate amounts. The rich nutritional profile, including fibre, healthy fats, and a low glycemic impact, makes it a better option than many carb-dense snacks. While adding coconut meat to your regular diet regimen, it is important to maintain portion size, avoid sweet-based coconut products, combine it with high-fibre and protein-rich foods, and continuously monitor your blood sugar levels.

References:

https://pmc.ncbi.nlm.nih.gov/articles/PMC8324991/

Coconut products alleviate hyperglycaemic, hyperlipidimic and nephropathy indices in streptozotocin-induced diabetic wistar rats

Karemah A Alatawi 1, Fawzia A Alshubail

https://www.semanticscholar.org/paper/Diet-enriched-with-fresh-coconut-decreases-blood-in-Vijayakumar-Shankar/f5c7cf4530d90225c729f9632abc7956ebd0f8dc

Diet enriched with fresh coconut decreases blood glucose levels and body weight in normal adults

V. Vijayakumar, N. R. Shankar, +3 authors N. Manjunath

Published in Journal of Complementary and… 20 February 2018

Agricultural and Food Sciences