Is Coconut Water Keto?

Coconut water is a popular health drink, both low in calories and good for quenching thirst on a hot day. But is coconut water suitable if you’re following the keto diet?

Keto diets have risen in popularity in recent years due to weight loss and other health benefits. If you’re following this diet, you may be wondering if coconut water is keto-friendly, and the good news is that yes, technically it is.

You will need to keep an eye on the quantity of coconut water you consume when following the keto diet, but don’t worry. You’ll find out everything you need to know about coconut water and the keto diet in this article, as well as some baking and cooking tips too!

What is a keto diet?

As you know, the keto diet (otherwise known as the ketogenic diet) requires you to consume a low carb, high fat diet. This carb reduction puts your body into a metabolic state known as ketosis, making your body super efficient at burning fat – this is why it can be effective for weight loss.

Carb reduction can also turn fat into ketones in your liver, supplying energy to the brain as well as the rest of the body.

Keto diets are linked with a reduction in blood sugar and insulin levels. I strongly recommend consulting with a medical physician before embarking on a keto diet to avoid any adverse effects.

Is coconut water keto?

The good news is that coconut water is suitable for the keto diet.

Coconut water generally contains around 9g of carbohydrates per 1 cup serving, and for the keto diet to be effective you need to limit carbohydrates to 50g per day.

Therefore, provided that you consume coconut water in small quantities, it is a suitable drink when following the keto diet – more on this in a sec.

Essentially if you’ve consumed 40g of carbohydrates or less in one day, you’re safe to have a 1 cup serving of coconut water. If your daily carb intake is over 40g, it’s best to avoid it to remain in ketosis.

Suitable quantity of coconut water on a keto diet

So, we’ve established that coconut water is keto-friendly due to its low carb content. But how much coconut water should you be consuming to ensure your body remains in ketosis?

To keep in line with the 50g of carbohydrates per day rule on the keto diet, you should only consume small amounts of coconut water. Typically, coconut water contains 9g of carbohydrates per 1 cup serving, which is almost 1/5 of your allowed daily carb intake.

Therefore you may want to stick to half a cup of coconut water per day, as you don’t want to use up too much of your carb allowance on drinks. (Also, quality matters – make sure you’re getting the best coconut water.)

There are other benefits to coconut water on the keto diet, such as the fact that coconut water contains Medium Chain Triglycerides (MCTs) which can be absorbed easily by the body and converted into ketones. This is a quick way to provide your body with energy without consuming high-carb products.

Here are some other health benefits of coconut water that you may find useful!

Baking/cooking with coconut water on a keto diet

Coconut water is a popular product with keto chefs and bakers, as it’s a low-calorie alternative to milk products for example.

It can be used in keto-friendly coconut cocktail recipes such as Pina coladas, as well as keto desserts such as coconut bars, sorbets, or cakes.

For more ideas, take a look at this coconut water kefir recipe – its both low-carb and good for the gut!

FAQ

Here are some quick frequently asked questions to help you better understand coconut water as a keto-friendly product: