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The #1 Underrated Drink for Staying Hydrated When You Have Diabetes, According to Dietitians
Reviewed by Dietitian Karen Ansel, M.S., RDNPeople with diabetes are especially prone to dehydration.
To complicate matters, dehydration can increase their blood glucose levels.
Dietitians recommend unsweetened coconut water. It's free of added sugars and you have type 1 or type 2 diabetes, what you eat can make or break your day. But what we don't often hear is that staying hydrated also plays a critical role in blood glucose management. That said, many flavorful beverages can contain substantial amounts of sugar.
The good news is, there's one often-overlooked drink dietitians say can help you stay hydrated and keep your blood glucose in check. And that's unsweetened coconut water.
Ahead, learn more about why dietitians say unsweetened coconut water is a top hydration choice for folks with diabetes.
'Research shows that regularly drinking sugar-sweetened beverages is linked to higher incidences of type 2 diabetes and heart disease,' says Kelsey Kunik, RDN. Of course, water is the best choice for hydration. But sometimes, you just need a sweet-tasting pick-me-up, and coconut water without added sugars can be a great choice. An 8-ounce serving of unsweetened coconut water contains roughly 10 grams of carbohydrates. While most of these come from natural sugar, they don't compare to those from sweet tea or soda, which can easily supply two to four times as much sugar from empty-calorie added sugars. Because coconut water's natural sugar comes from a plant, it travels with other helpful nutrients.
'When living with diabetes, it's important to stay hydrated for optimal blood sugar management,' says Mary Ellen Phipps, M.P.H., RDN, LD, who specializes in working with people with diabetes. Drinking coconut water can help with hydration by replenishing electrolytes you lose through sweat during a workout, being outdoors on a hot day or while fighting off an illness. 'In these instances, rehydrating with just water may not be enough,' Kunik says.
Electrolytes are minerals that play lots of important roles in the body, and one of those is holding on to water to prevent dehydration. '[Unsweetened] coconut water naturally contains electrolytes, without all the added sugar found in many sports drinks,' says Kunik. 'This makes it a much better choice for blood sugar balance.'
While coconut water contains several electrolytes, potassium is a standout. In addition to helping with hydration, potassium helps regulate blood pressure. That's especially important for people with diabetes for two reasons. The first is that people with diabetes are often more prone to heart-health issues. In addition, few of us consume enough potassium. With 400 milligrams of potassium per 8 ounces (roughly 9% of the Daily Value), coconut water can be a helpful way to work in the potassium you need.
Weight management is a key component of a diabetes management plan. However, sugar-sweetened beverages can be a sneaky source of hidden calories, says Kunik. That's why choosing low-calorie beverages is key. Eight ounces of unsweetened coconut water contains about 44 calories. By comparison, a typical sports drink has roughly 65 calories and 13 grams of added sugars per 8-ounce serving. 'Swapping a sugary electrolyte drink with [unsweetened] coconut water reduces the amount of calories you consume while still offering hydration and natural sweetness,' Kunik says. That said, some brands of coconut water can easily contain two servings per container. To know how many calories and carbohydrates are in your bottle, be sure to check out the Nutrition Facts panel.
Hydration has all kinds of health benefits. But when you're living with diabetes, adequate fluid intake is especially vital. According to the American Diabetes Association, people with diabetes are more prone to dehydration because of fluid losses stemming from increased urination as well as certain medications they may take. That's not all, though. 'Staying hydrated can help you manage your blood sugar levels,' says Kunik. 'Even just a few days of minimal water intake can increase the concentration of sugar in your blood.'
Water and unsweetened coconut water aren't the only sensible beverage options for people with diabetes. Unsweetened tea and coffee, sparkling water and sugar-free infused waters can also help you meet your fluid goals.
So can choosing the right foods. 'Drinking water and eating electrolyte-rich foods, particularly fruits and vegetables, can help keep your body hydrated while also nourishing it with essential vitamins, minerals and fiber that support healthy blood sugars,' Kunik says.
What about sports drinks? They can work in certain circumstances, like if you're working out for an hour or more. However, you don't need them for shorter workouts or day-to-day hydration. 'If you're replenishing carbohydrates after a long, sweaty workout, combining a natural source of sugar, like fruit, with protein will steadily refuel your body, instead of the rapid spike that a sugary sports drink may cause when enjoyed by itself,' Kunik says. If you do need a sports drink to replace extensive post-exercise fluid losses, Kunik recommends choosing one with less than 15 grams of sugar per serving. Or, try a sugar-free electrolyte supplement.
Staying hydrated is an essential component of managing diabetes. While water is the best drink for overall hydration, dietitians say unsweetened coconut water is also an excellent—and underrated—hydration drink for people with diabetes. It has no added sugars, is low in calories and is rich in electrolytes. Whether you need a little hydration variety or are sweating up a storm, unsweetened coconut water can be a diabetes-friendly way to get the fluids you need. It can be helpful to know that some brands can contain multiple servings per container. So, be sure to check out the nutrition label to find out how many calories and carbs are in your bottle to make sure they fit with your diabetes management program.
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