Coconut Glycemic Index: Nutrition Facts, Weight Loss, Health Benefits - Signos (2024)

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Coconut Glycemic Index: Nutrition Facts, Weight Loss, Health Benefits - Signos? ›

The glycemic index for coconut is 51, which is considered to be in the low glycemic index range. This rating means that eating coconut will not cause rapid spikes in blood sugar levels and is a great option for those looking to maintain stable blood sugar levels.

Fiber-Rich Fruit: Coconut has soluble fibers that promote weight loss and also aid digestion. It keeps the stomach fuller for long. Lower Food Cravings: Coconuts is said to have medium-chain triglyceride fat that helps to lower food cravings and keeps you full.

First, some nutrition facts: A 55-gram serving of coconut has 9 grams of carbohydrates. Its glycemic index, or GI, is 42. The glycemic index measures how much some foods and drinks raise your blood sugar when compared to pure glucose.

Coconut sugar may have a lower glycemic index

For comparison, foods with a GI of 50 raise blood sugar levels half as much as pure glucose. Table sugar has a GI of around 60, whereas coconut sugar has a GI of 54 (2). However, GI can vary greatly between individuals and may also differ between batches of coconut sugar.

Conclusions: Coconut fat in meals seems to be associated with a diminished postprandial insulin response, resulting in a subtle increase in the postprandial glycemic response. Long-term intake of coconut fat seems to increase insulin resistance, yet does not seem to be beneficial for long-term glycemic control.

One can consume about 40g coconut per day, and it is okay as long as it is uncooked. Its cholesterol content increases only when you grate it and extract milk and then boil it. The same goes for coconut dry kernel, certain foods taste better when coconut dry kernel is used, but it is not good for health.

Well, coconut water can be the option for you to shed those extra kilos. The cooling and flavourful nature's drink is not only refreshing but also helps you achieve a smaller waist. According to Dietician Vidhi Chawla, Coconut water is the most hydrating drink which can help you burn fat too.

Coconut sugar also contains a type of dietary fibre called inulin, which is beneficial to gut health.

Myth: Coconut oil is a heart-healthy cooking alternative.

The reality: Coconut oil has been shown to raise cholesterol levels — the good and the bad kinds — more than other plant-based oils like olive or canola. And in truth, medium-chain triglycerides make up only a small amount of the fatty acids in coconut oil.

Coconut sugar does contain a small amount of fiber in the form of inulin, which is prebiotic. Hence, it could be beneficial for gut health. Inulin is also effective at lowering inflammation and plasma lipid levels ⁷.

Is stevia better or coconut sugar? ›

Coconut palm sugar tends to retain most of the nutrients found in the coconut palm. It does contain calcium, iron, potassium, and zinc, albeit in very small amounts (2). On the other hand, stevia is believed to have zero to low calories and carbs, if any (10). ... Is coconut palm sugar a healthy sugar substitute?

Because coconut sugar is similar to table sugar and high in empty calories, it shares common harmful effects such as obesity, calorie excess, and weight gain.

While coconut sugar contains very small amounts of minerals, antioxidants, and fiber, it is still high in calories. You would need to ingest so much coconut sugar for your body to use these nutrients that the calorie count would likely outweigh any nutritional benefit.

However, there are certain disadvantages when taken in excess amounts. High-Calorie Content: Coconut meat is calorie-dense due to its fat content. Overconsumption can lead to weight gain if not accounted for in one's diet.

According to the International Glycemic Index Database, ripe bananas have a low GI of 51, with slightly under-ripe bananas even lower at 42; they have a moderate GL of 13 and 11, respectively.

For patients with kidney disease, coconut is generally found on the “limit” list due to the high potassium content of more traditional coconut products made from the flesh or water (aka shredded coconut or coconut water). There are, however, a few coconut products that can be enjoyed.

In some people, eating coconuts might cause an allergic reaction. Symptoms might include skin rashes and difficulty breathing. Pregnancy and breast-feeding: Coconut is commonly consumed as food. There isn't enough reliable information to know if coconut is safe to use as medicine when pregnant or breast-feeding.

What are some unexpected benefits of coconut? Coconut offers minerals, iron, magnesium, zinc, copper, manganese, and selenium, making it a nutrient-rich food. Plus, who knew coconut flour could be a standout health star. It's rich in fiber, offering 3 grams of protein and 5 grams of fiber in 2 tablespoons.

Raw coconut has a high fibre which aids constipation problems. Eating raw coconut before sleeping is also good for heart health. The fat present in it can improve the level of good cholesterol in the body. In this way, coconut can reduce the risk of heart-related problems.

Unfortunately, coconut sugar is not a weight loss miracle or nutritional wonder. It does contain additional nutrients when compared to sugar, but the difference is small.