You must have heard about certain foods and drinks that break a fast. Many of them may seem obvious, and consuming them can surely affect your fasting regime, but what about beverages that seem applicable but still provoke doubts in you?
This time, the focus is a non-typical drink – coconut water. Coconut water is the clear fluid you find inside coconuts and this differs from coconut milk.
Unflavored coconut water is low in added sugar and calories (1). But will coconut water break a fast? The answer may surprise you. Today, in addition to learning whether this drink can affect your fasting, you’ll uncover its primary qualities and a detailed list of beverages that surely won’t break your fast.
Drinking during fasting is completely fine. However, the choice of beverage is the thing that counts. Intermittent fasting drinks have either very few or no calories. It’s important to choose a drink that has no added sugars or other additives that could potentially break the fast.
You’ll have a chance to look at the list of fasting-approved drinks at the end of this article.
When you look at the nutritional content of coconut water, you’ll notice great beneficial components.
A 1-cup (240-milliliter) serving of organic unsweetened coconut water contains:
From this nutritional information, it can be concluded that coconut water is a great beverage, but surely not for a fasting period. Only one cup contains 60 calories and 8 grams of sugar, which may break the fast.
It’s also no more hydrating than still or sparkling water. If you want to choose the best beverage that guarantees you won’t break your fast, plain water is the smart choice.
Coconut water during a fast may not be a good idea, even though this beverage is generally safe and fine to drink in moderation during your eating window.
Read more: Health Benefits Of Coconut Water For Men And Women
The benefits of coconut water are no longer a secret to anyone. This drink can be added to your eating routine and give you many other perks in addition to hydration. Here are the top 5 reasons to drink coconut water:
Coconut Water May Replenish Your Electrolytes
As it’s rich in electrolytes, coconut water is often referred to as nature’s sports drink. Potassium, sodium, magnesium, and calcium in this beverage are vital for nerve transmission, muscle contraction, and maintaining fluid balance throughout the body (3). However, coconut water doesn’t have as much sodium as sports drinks or oral rehydration solutions, which is the main electrolyte that is lost in sweat or with vomiting or diarrhea.
Coconut Water May Lower Blood Pressure
The potassium that is present in coconut water can positively impact blood pressure. It maintains optimal blood pressure by relaxing blood vessel walls and counteracting the effects of sodium in the body.
The body retains more water when its sodium levels are too high. This increases blood volume and raises blood pressure. Potassium encourages the kidneys to excrete excess sodium, which alleviates pressure on the blood vessel walls (4). Coconut water can help add to your daily potassium intake.
Coconut Water May Improve Digestive Health
As you enjoy your coconut water beverage, you may help your gut health. For starters, it’s a hydrating beverage that positively affects digestion by providing fluid.
Research has also suggested that coconut water has anti-inflammatory properties that might be good for your gut microbiome. A small study suggested that coconut water may help alleviate inflammation and support remission in digestive conditions such as ulcerative colitis. This means that coconut water may soothe irritated gut linings and offer relief, although more research is required (5).
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Coconut Water May Support Bone Health
Potassium found in coconut water can also play a pivotal role in improving your bone health. Potassium-rich foods and beverages generally help fortify bone strength and density by reducing calcium loss.
Furthermore, potassium helps regulate acid-base balance in your body. When the blood becomes too acidic, it leaches calcium from bones, which weakens them over time. However, potassium can intervene by restoring acid-base balance and preventing calcium release from your bones (6).
Coconut Water May Help Manage Your Blood Sugar
Drinking coconut water may also help regulate blood sugar levels. Some animal studies have demonstrated that components in coconut water may improve metabolism in type 2 diabetes through antioxidant activity and arginine content. (7). If you have diabetes, you should talk to your healthcare provider before you make any major dietary changes and be aware that even unsweetened coconut water contains some natural sugar. Flavored or sweetened varieties may contain additional sugar.
Coconut Water May Prevent Kidney Stones
A small human study of eight participants suggested that coconut water may help prevent kidney stones by increasing the urinary output of citrate. This element is beneficial for halting calcium stone formation (8). However, larger human studies are required.
Whenever you consume carbohydrates, your body releases insulin to help get them from your blood into your cells to be used as energy. Coconut water contains carbohydrates from natural sugars, so drinking it will cause some insulin to be released, but this isn’t a bad thing unless you are fasting or trying to maintain ketosis. If you want to limit your added sugar intake, look for unsweetened coconut water, but know that it will still contain a certain amount of natural sugar.
Despite its hydration properties, according to the Mayo Clinic, coconut water doesn’t hydrate you better than plain water (1).
This beverage can be used for electrolyte replenishment and hydration, but substituting plain water with it completely isn’t a good idea. Most of your hydration should come from plain or unsweetened sparkling water, while coconut water could be a good addition to add variety to your taste.
Certain precautions should be taken for people with the following health conditions:
Read more: Does Coconut Oil Break A Fast Or Help Secure Your Fasting Success?
You’ve already learned that coconut water while fasting on an empty stomach may not be right for you as it can break your fast.
Healthy individuals who don’t fast and consume coconut water on an empty stomach shouldn’t face any issues. However, there are a few things you should remember:
Certain beverages shouldn’t break your fast. Coconut water isn’t on this list. Coconut water before fasting is preferable, but during non-eating windows, you should prioritize other drinks, including:
Spring water is okay to drink during fasting hours as it contains zero calories or nutrients that the body will need to break down and process.
Carbonated water is produced by dissolving carbon dioxide into water. Carbon dioxide is a gas that doesn’t contain any calories, so it’s safe to drink during a fast, as long as it doesn’t have any added sugars. However, if you notice that you get hungry after drinking sparkling water, try switching to plain water.
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Lemon-infused water is made by adding a few slices of lemon to still or sparkling water. It contains very few calories and won’t break a fast. Lemon is low in fructose and can be used during fasting to infuse water instead of other delicious fruits such as watermelon and strawberries.
Black coffee only has five calories per cup and minimal protein and fat, which are known to break a fast. However, you need to consider that only unsweetened coffee is allowed. Adding sugars, milk, or other creamers will break a fast.
Some research has suggested that caffeine may also work as a hunger suppressant, making it easier to fast (11).
There are caffeinated and non-caffeinated teas. As with coffee, both kinds of tea contain very few calories and won’t break your fast. Caffeinated teas, such as green tea, may increase the feeling of fullness and decrease your appetite (12).
Some people who add 1-2 teaspoons of apple cider vinegar to water say that it helps them stay hydrated and prevents cravings during a fast.
Coconut water may be good for your heart and cardiovascular system as it provides potassium, which can help lower blood pressure and maintain fluid-electrolyte balance. Some people use coconut water for their hair and scalp health in the belief that it can soothe a dry, itchy, or flaky scalp and may stimulate hair follicles to promote growth. There isn’t extensive research on this, so it’s difficult to say how beneficial it is. Coconut water is generally believed to be beneficial for your gut microbiome and digestion. Due to its high potassium and magnesium content, it can work as a mild laxative that causes diarrhea in some people, particularly when consumed in large amounts. Because of these electrolytes and the fluid it provides, coconut water may also help prevent constipation, particularly when paired with a high-fiber diet. 1 liter of coconut water consumed daily may not be harmful for most healthy people, but it’s still a lot. It can contribute to excess potassium and higher sugar intake (particularly when you drink flavored coconut water with higher added sugar content). Furthermore, people with kidney issues or those with high potassium levels in their bodies should drink this water in moderation, if at all. Frequently Asked Questions
What organ is coconut water good for?
Is coconut water good for your hair?
Does coconut water clean your intestines?
Is 1 liter of coconut water a day too much?
Coconut water is a great beverage that is rich in minerals, vitamins, and electrolytes. Will coconut water break a fast? This review has shown that despite its potential benefits, coconut water isn’t advised during fasting.
However, coconut water boasts lots of possible perks as it helps you replenish your electrolytes and may lower blood pressure, support digestive health, support bone health, help manage your blood sugar, and prevent kidney stones.
It’s good for hydration, but plain water may still be a better option. Drinks that won’t break a fast include plain/sparkling water, lemon-infused water, diluted apple cider vinegar, unsweetened black coffee, and tea.
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