Coconut meat — additionally referred to as the flesh or kernel of mature coconuts — is well-liked for its style and well being advantages. However what’s its affect on blood sugar ranges? That’s precisely what entrepreneur Karan Sarin, who checks Indian meals to measure their affect on blood sugar, demonstrated utilizing a bowl of fifty grams of coconut meat.
In line with Sarin’s CGM, or steady glucose monitor studying, the spike was negligible after two hours in comparison with coconut water, which had a excessive spike.
“There isn’t any sugar spike. There’s a flatline, which is a nice end result,” Sarin acknowledged on Instagram.
As such, let’s perceive extra from scientific dietitian Garima Goyal
Dietary composition of coconut meat
For ease of understanding, 100 grams of uncooked coconut meat incorporates roughly:
15g – Carbohydrates
9g – Fibre
33g – Fats (primarily saturated fats)
3g – Protein
Low glycemic index
Goyal mentioned the excessive fibre and fats content material makes it a low-glycemic meals, which means it doesn’t trigger speedy spikes in blood sugar ranges.
Story continues beneath this advert
Right here’s what you have to take into account (Picture: Freepik)
Why doesn’t coconut meat spike blood sugar?
Excessive Fibre (particularly insoluble fibre): Slows down the digestion and absorption of carbohydrates, resulting in a extra gradual launch of glucose into the bloodstream.
Excessive fats content material (MCTs): Coconut is wealthy in medium-chain triglycerides (MCTs), which offer fast power without having insulin for metabolism. This minimises insulin spikes, mentioned Goyal.
Low web carbs: Out of 15g of whole carbs, 9g is fibre — so web digestible carbs are fairly low (round 6g per 100g), which additional helps stabilise glucose ranges.
What occurs when a diabetic eats coconut meat?
For individuals with diabetes or insulin resistance, coconut meat is usually a “sensible snack”:
*It helps with satiety with out overloading the physique with carbs.
*It doesn’t spike blood sugar if eaten in moderation. Citing a 2017 examine in Vitamins journal, Goyal famous that diets wealthy in MCTs (like these present in coconut) might enhance insulin sensitivity and assist weight reduction, each useful for kind 2 diabetes.
*Nonetheless, portion management is essential as a result of it’s additionally excessive in saturated fat, mentioned Goyal.
The American Diabetes Affiliation consists of unsweetened coconut (shredded or meat) in its checklist of diabetic-friendly snacks—if portioned accurately, talked about Goyal.
Who must be cautious?
*These with excessive ldl cholesterol or gestational diabetes might have to restrict saturated fat.
*Keep away from sweetened coconut merchandise, which might quickly spike sugar.
Story continues beneath this advert
In its uncooked, unsweetened kind, coconut meat doesn’t considerably increase blood sugar ranges, due to its excessive fibre and wholesome fats content material. “It’s a low-GI meals and may be a part of a balanced eating regimen for diabetics, PCOS sufferers, or anybody watching their glucose ranges—sparsely,” mentioned Goyal.
DISCLAIMER: This text relies on info from the general public area and/or the consultants we spoke to. At all times seek the advice of your well being practitioner earlier than beginning any routine.