- People with diabetes are particularly subject to dehydration.
- To complicate things, dehydration can increase their blood sugar levels.
- Dietitists recommend unwelling coconut waters. It is free from added sugars and rich in electrolyte.
Whether you have type 1 or Type 2 diabetesWhat you eat can do or break your day. But what we do not understand often is that stay hydrated also plays an essential role in the management of blood sugar. That said, many tasty drinks may contain substantial quantities of sugar.
The good news is that there is an often neglected drink that dietitians can help you stay hydrated and keep your blood sugar under control. And it is unwelling coconut water.
In advance, find out why dietitists say that unwelling coconut water is a choice of hydration for people with diabetes.
Why non -sweet coconut water is the choice of hydration n ° 1 of dietitists
It’s free from added sugars
“Research shows that regular consumption of sugary drinks is linked to higher incidents of type 2 diabetes and heart disease,” said Kelsey Kunik, RDN. Of course, water is the best choice for hydration. But sometimes you just need a sweet taste pick-up, and coconut water without added sugars can be an excellent choice. A portion of 8 ounces of unsweetened coconut water contains approximately 10 grams of carbohydrates. Although most of them come from natural sugar, they do not compare themselves to those of sweet tea or soda, which can easily provide two to four times more sugar from sugars added in empty calories. Because the natural water sugar comes from a plant, it moves with other useful nutrients.
It contains electrolytes
“When you live with diabetes, it is important to remain hydrated for optimal blood sugar management,” said Mary Ellen Phipps, MPH, RDN, LDwho specializes in work with people with diabetes. Drinking coconut water can help hydration by reconstructing the electrolytes you lose in sweat during a training session, being outside by a hot day or fighting a disease. “In these cases, rehydration with just water may not be enough,” says Kunik.
The electrolytes are minerals that play many important roles in the body, and one of them clings to water to avoid dehydration. “Coconut water (not sweet) naturally contains electrolytes, without all the added sugar found in many sports drinks,” explains Kunik. “This makes it a much better choice for the balance of blood sugar.”
While coconut water contains several electrolytes, potassium is a star. In addition to helping hydration, potassium helps regulate blood pressure. This is particularly important for people with diabetes for two reasons. The first is that people with diabetes are often more prone to heart health problems. In addition, few of us consume enough potassium. With 400 milligrams of potassium per 8 ounces (around 9% of daily value), coconut water can be a useful way to work in the potassium you need.
It is naturally low in calories
Weight management is a key element of a Diabetes management plan. However, sugary drinks can be a sneaky source of hidden calories, explains Kunik. That’s why Choose low calories drinks is key. Eight ounces of unsweetened coconut water contains approximately 44 calories. In comparison, a typical sports drink contains approximately 65 calories and 13 grams of sugars added by portion of 8 ounces. “The exchange of a sweet electrolyte drink with coconut water (not sweet) reduces the amount of calories you consume while offering hydration and natural sweetness,” explains Kunik. That said, some brands of coconut water can easily contain two portions per container. To find out how many calories and carbohydrates are in your bottle, be sure to consult the nutritional panel.
Hydration and diabetes: why is it so important?
Hydration has all kinds of Health benefits. But when you live with diabetes, the adequate fluid intake is particularly vital. According to the American Diabetes Association, people with diabetes are more subject to dehydration Due to liquid loss resulting from increased urination as well as certain drugs they can take. That’s not all. “Staying hydrated can help you manage your blood sugar,” says Kunik. “Even a few days of minimum water consumption can increase the concentration of sugar in your blood.”
Other drinking options adapted to diabetes
Water and unsweetened coconut water are not the only drinking options supposed for people with diabetes. Unwelling tea and coffee, sparkling water and sugar -free infused waters can also help you achieve your fluid goals.
The same goes for the choice of good foods. “Drinking water and consumption of foods rich in electrolytes, especially fruits and vegetables, can help keep your body hydrated while nourishing it with vitamins, minerals and essential fibers that support healthy blood sugar,” Kunik explains.
What about sports drinks? They can work in certain circumstances, as if you are working for an hour or more. However, you don’t need it for shorter training or daily hydration. “If you reconstruct the carbohydrates after a long sweat training session, combining a natural source of sugar, such as fruits, with proteins, will regularly supply your body, instead of the fast tip that a sweet sports drink can cause when it is appreciated by itself,” says Kunik. If you need a sports drink to replace extended post-exercise liquid liquid, Kunik recommends choosing one with less than 15 grams of sugar per portion. Or, try a Sugar -free electrolyte supplement.
Friendly drinks to try
The bottom line
Staying hydrated is an essential element in diabetes management. Although water is the best drink for overall hydration, dietitists say that unwelling coconut water is also an excellent hydration drink and underestimated for people with diabetes. It has no added sugars, is low in calories and is rich in electrolytes. Whether you need a small variety of hydration or you are sweating a storm, unwavering coconut water can be a means suitable for diabetes to get the fluids you need. It may be useful to know that certain brands may contain several portions per container. So be sure to consult the nutrition label to find out how many calories and carbohydrates are in your bottle to make sure they correspond to your diabetes management program.
