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Time of India
3 days ago
- Health
- Time of India
Coconut meat doesn't raise blood sugar level: A diabetes-friendly snack and 3 groups of people who should avoid it
Coconut meat, the soft flesh of mature coconuts, is not only tasty but also packed with nutrients, making it a popular choice for smoothies, snacks, desserts, and curries. For people watching their blood sugar, the question often arises: does coconut meat spike glucose levels? Recent tests using continuous glucose monitors (CGMs) show that raw, unsweetened coconut meat has a minimal impact on blood sugar, making it a low-glycemic, diabetes-friendly food. 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. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like 3BHK Transformation Possible for ₹4.5 Lakh? HomeLane Get Quote Undo 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 "Get the latest news updates on Times of India, including reviews of the movie Coolie and War 2 ."
Indian Express
23-05-2025
- Health
- Indian Express
This is what happens to the body's blood sugar levels when you have coconut meat
Coconut meat — also called the flesh or kernel of mature coconuts — is popular for its taste and health benefits. But what is its impact on blood sugar levels? That's exactly what entrepreneur Karan Sarin, who tests Indian foods to measure their impact on blood sugar, demonstrated 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 on Instagram. As such, let's understand more from clinical dietitian Garima Goyal For ease of understanding, 100 grams of raw coconut meat contains approximately: 15g – Carbohydrates 9g – Fibre 33g – Fat (primarily saturated fat) 3g – Protein Low glycemic index Goyal said the high fibre and fat content makes it a low-glycemic food, meaning it does not cause rapid spikes in blood sugar levels. High Fibre (especially insoluble fibre): Slows down the digestion and absorption of carbohydrates, leading to a more gradual release of glucose into the bloodstream. High fat content (MCTs): Coconut is rich in medium-chain triglycerides (MCTs), which provide quick energy without needing insulin for metabolism. This minimises insulin spikes, said Goyal. Low net carbs: Out of 15g of total carbs, 9g is fibre — so net digestible carbs are pretty low (around 6g per 100g), which further helps stabilise glucose levels. For people with diabetes or insulin resistance, coconut meat can be a 'smart snack': *It helps with satiety without overloading the body with carbs. *It does not spike blood sugar if eaten in moderation. Citing a 2017 study in Nutrients journal, Goyal noted that diets rich in MCTs (like those found in coconut) may improve insulin sensitivity and support weight loss, both beneficial for type 2 diabetes. *However, portion control is crucial because it's also high in saturated fats, said Goyal. The American Diabetes Association includes unsweetened coconut (shredded or meat) in its list of diabetic-friendly snacks—if portioned correctly, mentioned Goyal. A post shared by Karan Sarin (@sweetreactions) *Those with high cholesterol or gestational diabetes may need to limit saturated fats. *Avoid sweetened coconut products, which can rapidly spike sugar. In its raw, unsweetened form, coconut meat does not significantly raise blood sugar levels, thanks to its high fibre and healthy fat content. 'It's a low-GI food and can be part of a balanced diet for diabetics, PCOS patients, or anyone watching their glucose levels—in moderation,' said Goyal. DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
