The Benefits of Having Coconut on the Carnivore Diet
Although the strict Carnivore says no to all plant-based foods and drinks, less strict versions may allow minimized coconut or coconut water.
Excluding coconut on a Carnivore diet doesn’t necessarily mean coconut and coconut water are unhealthy, but they won’t help you achieve the results the Carnivore diet aims for. They can even negatively affect the results.
Anyhow, here are some of the benefits of coconut products.
Coconut products, such as coconut water and coconut oil, contain vitamins and minerals like manganese, copper, and iron. One cup (240 ml) contains 60 calories, as well as
- Carbs: 15 grams
- Sugar: 8 grams
- Calcium: 4% of the daily value (DV)
- Magnesium: 4% of the DV
- Phosphorus: 2% of the DV
- Potassium: 15% of the DV (source).
Coconut products, especially coconut oil, contain high levels of medium-chain triglycerides (MCTs) that can be quickly converted into energy (source).
Coconut water is a rich source of electrolytes like potassium, sodium, and magnesium, which is a good option after heavy workouts.
Coconut Water Nutrition
One cup of coconut water (per 240 ml) contains the following amount of nutrition.
- Calories: 46 cal
- Carbohydrates: 9 g
- Protein: 2 g
- Fat: Less than 1 g
- Dietary Fiber: 3 g
- Potassium: 600 mg
- Sodium: 252 mg
- Calcium: 57 mg
- Magnesium: 60 mg
- Vitamin C: 5.8 mg
- Vitamin B6: 0.1 mg
Learn More: Can You Eat Honey on a Carnivore Diet? The Best Honey for the Carnivore Diet
Is Coconut Water High in Carbs?
Yes, coconut water contains carbohydrates in the form of natural sugars and dietary fiber. While its carb content is lower than many sugary beverages, it is not completely carb-free.
A cup (240 ml) of coconut water contains approximately 9 grams of carbohydrates, which comes from the natural sugars (glucose, fructose, and sucrose) found in coconut water. It also contains about 3 grams of dietary fiber per cup.
Is Coconut Water Good for Ketosis?
No, coconut water is not recommended for those on low-carb, high-fat diets designed to induce a state of ketosis.
Although coconut water is a natural beverage and contains electrolytes like potassium, it includes higher levels of carbohydrates than other Keto-friendly options.
If you are following a low-carb diet like Carnivore and Keto and wish to maintain ketosis, it's best to avoid coconut water or minimize your consumption.
Learn More: Can I Use Turmeric on a Carnivore Diet? Is It Healthy?
What Type of Carb Is Coconut Water?
The carbohydrates in coconut water are derived from natural sugars, i.e., glucose, fructose, and sucrose, which are carbohydrates also known as monosaccharides (glucose and fructose) and disaccharides (sucrose).
Simple carbohydrates are comprised of one or two sugar molecules and are quickly absorbed by the body, leading to rapid spikes in blood sugar levels.
Besides sugars, coconut water contains dietary fiber, which is a complex carbohydrate made up of multiple sugar molecules linked together.
Unlike simple sugars, dietary fiber is not digested by the body and passes through the digestive system intact.
Does Coconut Water Break the Fast?
It depends on the kind of fasting you’re doing. Generally, sugary drinks like coconut water, which contains calories and carbohydrates, are not among the allowed drinks and can negatively impact your fasting results.
Does Coconut Water Count as Sugar?
Yes, coconut water contains natural sugars. The primary sugars found in coconut water are glucose, fructose, and sucrose, which are simple carbohydrates.
Although these sugars are natural and come from a whole food source, they are still considered carbohydrates, which are not allowed on a Carnivore diet.
Learn More: Carnivore Ice Cream: Can I Have It? How to Make It? [The Best Recipes]
Who Should Not Drink Coconut Water?
Coconut water is generally safe for most people if used in moderation. However, some groups of individuals must be super careful when it comes to coconut water.
- People with Allergies: If you’re allergic to coconuts, you should avoid coconut water.
- Diabetic Individuals: While coconut water is a natural source of sugar, diabetic individuals should limit their carbohydrate intake, including natural sugars.
- Those with Kidney Issues: Coconut water contains potassium, which is an electrolyte that can impact kidney function.
- High Blood Pressure: High levels of potassium found in coconut water can have negative effects on those with high potassium levels or certain heart conditions.
- Individuals with Digestive Disorders: The natural sugars and fiber in coconut water can trigger symptoms in those with certain digestive disorders, including irritable bowel syndrome (IBS).
- Those listed for Surgery: If you are scheduled for surgery, you’d better avoid coconut water a couple of weeks before, as its potassium content may interfere with medications used during surgery.
Is Coconut Water a Carb or Protein?
Coconut water contains both carbohydrates and a small amount of protein. One cup of coconut water (240 ml) contains about 9 grams of carbs and 2 grams of protein.
Sadly, there is no way to consume coconut water on the Carnivore diet, the strict version. However, it’s not a bad thing because you avoid whatever can hinder your health and fitness results.
The important point is to learn more and more about the foods and drinks you must eat and avoid on a Carnivore diet to plan your meals accordingly to make the most of the diet.