Coconut water is the most popular health food trend in recent memory, and it has been branded as a healthy, low-calorie alternative to commercial sports drinks. But is there any science behind all the hype?
Coconut water is the liquid inside the cavity of young coconuts. When you get it fresh, coconut water is rich in potassium and minerals, and is relatively low in sugar and sodium. It is also wonderfully nutty and delicious in its pure form, making it a relatively healthy option compared to other popular beverages.
Because of its high potassium content and antioxidant activity, coconut water does appear to improve blood pressure and counteract some of the negative effects of an unhealthy, high-fructose diet, at least in rats. When harvested directly from the coconut, its water is also sterile and has been used successfully as an intravenous fluid when medical saline was not available.
Coconut water is notably higher in potassium than sports drinks, but is relatively low in sodium, which is necessary during severe dehydration. Studies that have directly compared coconut water (commercial) to plain water for rehydration after exercise have not found significant differences, however. On the other hand, some scientists have observed that natural coconut water (raw) is sufficient for hydration even compared to sports drinks. Others have suggested adding a small amount of table salt to pure coconut water for adequate rehydration (for recreational athletes, extra sodium is likely unnecessary).
There is substantial variability in the nutritional value of coconut water, which can differ with the age of the coconut as well as how it is stored and processed. For instance, young coconut water is more nutritious than coconut water from a fruit that is over 8 months old. Similarly, sterilization and storage temperatures of bottled coconut water have a dramatic impact on its chemical properties, and likely its taste as well.
The vast majority of bottled coconut water on the market has been flash pasteurized, which makes it safe to bottle and store for longer periods, but can also impact its nutrients and flavor. Some people find that certain brands offering ?100% coconut water? have a metallic taste unlike that of fresh coconut water. Other brands taste closer to natural coconut water, though the reason for the difference is unclear. It is therefore important to remember that packaged coconut water products are not exactly the same as water fresh from the coconut.
A final point to note about packaged coconut water is that the nutritional values cited on the label are not always reliable. Consumer Labs, an organization that tests commercial products for accurate nutrition information, has reported that the actual nutrient content of many popular brands does not always match the values claimed on the packages.
To summarize, coconut water is a pretty healthy drink, but it isn?t remarkably better at hydration than most sports drinks (and may be worse in some cases due to its natural lack of sodium). However its relatively low sugar content and lack of artificial flavoring make it preferable to a sports drink in most cases, but not necessarily better than water. Coconut water is relatively high in potassium (and most people do not get enough), but vegetables and other whole foods are still a more reliable source for this essential nutrient. Lastly, when available, a fresh young coconut is a better source of coconut water than a plastic bottle.
When it comes to the science of wellness, distinguishing the facts from the urban legends can be tough. That?s why we?ve enlisted Darya Pino ? a scientist, foodie, and self-proclaimed geek girl. Check out the ZocDoc Blog every other week to see her bust the biggest myths in health.
Image: fresh-coconut-water, a Creative Commons?Attribution (2.0)?image from Phu Thinh Co?s photostream.
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Source: http://blog.zocdoc.com/is-coconut-water-natures-sports-drink-fact-vs-myth/
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