Coconut meat doesn't raise blood sugar level: A diabetes-friendly snack and 3 groups of people who should avoid it
With its mix of fibre, healthy fats, and low net carbs, coconut meat can keep you full, provide sustained energy, and support healthy metabolism when eaten in moderation.
Why coconut meat is a blood-sugar-friendly food
Coconut meat is a nutritious food that has little effect on blood sugar, making it a good option for those watching their glucose levels. In 100 grams of raw coconut meat, there are about 15 grams of carbohydrates, 9 grams of fibre, 33 grams of fat (mostly saturated), and 3 grams of protein.
The high fibre slows down digestion, so sugar enters the bloodstream gradually instead of causing a spike.
The healthy fats, especially medium-chain triglycerides (MCTs), provide quick energy without needing much insulin, which helps keep blood sugar steady. Since most of the carbs are from fibre, only about 6 grams are actually digested, keeping the net carbohydrate load low. This combination of fibre, healthy fats, and low-digestible carbs makes coconut meat a smart, blood-sugar-friendly food for meals or snacks.
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Karan Sarin (a certified metabolic health coach), who tests Indian foods to measure their impact on blood sugar, demonstrated in a video he shared on Instagram using a bowl of 50 grams of coconut meat.
According to Sarin's CGM, or continuous glucose monitor reading, the spike was negligible after two hours compared to coconut water, which had a high spike. "There is no sugar spike. There is a flatline, which is a great outcome," Sarin stated in the video.
Coconut meat as a snack
for people with diabetes
For individuals with diabetes or insulin resistance, coconut meat can be a 'smart snack,' thanks to its nutritional profile:
Satiety without carbohydrate overload: The combination of fibre and healthy fats keeps you full for longer, helping control appetite.
Minimal impact on blood sugar: When eaten in moderation, coconut meat does not cause significant glucose spikes.
Support for insulin sensitivity: A 2017
study
in the journal Nutrients highlighted that diets rich in MCTs, like those in coconut, may improve insulin sensitivity and aid in weight management, both beneficial for type 2 diabetes.
Who should avoid eating coconut meat: 3 groups that need to be careful
While coconut meat is generally safe and beneficial for most people, certain groups should be more mindful of their consumption due to its high saturated fat and carbohydrate content:
Individuals with high cholesterol
Coconut meat contains a significant amount of saturated fats. Excessive intake may raise LDL (bad) cholesterol levels, potentially increasing the risk of heart disease over time.
People who already have elevated cholesterol or a family history of cardiovascular issues should monitor their portions and avoid combining coconut meat with other high-fat foods in the same meal.
Gestational diabetes patients
Pregnant women with gestational diabetes need to carefully manage both carbohydrate and fat intake. Although coconut meat is low-glycemic, its saturated fat content can impact insulin sensitivity if consumed in large quantities.
Consulting a healthcare professional for portion guidance ensures that both blood sugar levels and overall nutrient balance remain optimal for mother and baby.
Consumers of sweetened coconut products
Many commercially available coconut products, such as sweetened shredded coconut, coconut chips, or dessert mixes, contain added sugars. These can cause rapid spikes in blood sugar, negating the natural benefits of unsweetened coconut meat. Individuals aiming to stabilise glucose levels should always opt for raw or unsweetened coconut and carefully read product labels before consumption.
Raw, unsweetened coconut meat is a nutritious and low-glycemic food that can be safely included in a balanced diet when consumed in moderation. Its combination of high fibre, healthy fats, and low net carbohydrates helps prevent rapid blood sugar spikes, making it suitable for diabetics, individuals with insulin resistance, PCOS patients, or anyone mindful of glucose levels. Beyond stabilising blood sugar, coconut meat can promote satiety, provide sustained energy, and support metabolic health.
By understanding its unique nutritional profile and practising portion control, individuals can enjoy the taste and benefits of coconut meat without compromising their health.
Also Read:
Side effects of dragon fruit: What you must know before taking a bite
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