Containing only 45 calories in a single cup, coconut water is a solid alternative to higher-calorie beverages such as juices and sodas. eval(ez_write_tag([[300,250],'advantagemeals_com-banner-1','ezslot_5',185,'0','0']));Sharing is caring! To answer this question, let’s study the Nutrition facts of coconut water: As per the Nutrition Facts of Coconut Water; 100 ml serving contains 8.9 grams of Carbohydrates and on Keto Diet; you should only be consuming max 50 grams of Carbohydrates. Whether you’re gluten intolerant or keeping carbs low on a Keto diet, can sub in for all-purpose flour. This thirst-quencher is refreshingly tasty but it contains too many carbs to make it an ideal drink on the keto diet. Coconut cream, coconut milk, cream of coconut, coconut sugar—the humble ingredient is more eclectic than you’d think. Even though it consists mainly of sugar (and a little sodium) and is considered an alternative liquid sweetener, some say the syrup has a surprisingly. Though research is new, coconut flour is said to be packed with fat, insoluble fiber, MCTs, and plant based iron. You should consult your medical professional before making any major changes in the way you is owned and operated by Magic Meals LLC, a Kansas limited liability company. This post was originally published February 15, 2018 and updated October 10, 2020 with new images and information. Here at Dang, we’re partial to coconut chips. Sadly, when I looked at the nutritional label on this brand of coconut water, I found the same basic nutritional profile. Shopping in bulk usually helps save money on a keto diet too, so it’s a good budget strategy to start getting in the habit of doing. Check the label, there should not be any ingredients other than coconut meat. Fat can make up to 80% of your daily consumption of macronutrients. I'm Angela Davis, Co-Founder of Advantage Meals. Coconut Carb Count. Sometimes this is called “coconut spread”. At the end of the day, coconut sugar is still. However, the sweetened and flavored versions often contain too much sugar to be appropriate for the diet. Coconut oil and coconut flour are the most common coconut-based ingredients I use in top-rated easy keto recipes. Of all the low-carb flours available, we use coconut flour the most. That sap is then heated to evaporate the liquid and ground until it becomes caramel-colored granules that look like raw sugar and taste like brown sugar. The cream does not taste as sweet as coconut milk does and has a thicker consistency. I have a Bachelors degree in Anthropology and a Masters in Holistic Nutrition and have been coaching health and diet for over 15 years. Many people opt for this natural performance drink as it doesn’t contain any added artificial sweeteners, food coloring or sugar. All the enzymes and beneficial bacteria are intact! I’m sorry to not have a better option. You’ll find cartons of this coconut variety next to other non dairy milks like almond, oat, and cashew. The pulp didn’t help at all. Can You Drink Alcohol on the Ketogenic Diet? Ketogenic Net Carbs = Fiber Count Deducted From Carb Count: Recommended for Keto Diet – BHB MIX – this mix was developed to include a pure ketone molecule that helps your body enter a state of ketosis to start converting fat cells into natural fuel for body & brain! No, coconut water is not keto-friendly. Let me explain a little about each one so you will understand what to shop for to best suit your needs. I feel satiated after eating it and am able to portion control better than with recipes built around almond flour. Use it in: Coffee, matcha, smoothies, and granola. Shredded coconut comes in all different shapes and sizes. (3). We will discuss the benefits that coconut water is capable of delivering in further sections but first, a more important question needs to be addressed: Is coconut water keto friendly? Just this one but it has maltodextrin and acacia fiber. Keep in mind that compared to other liquid sweeteners like maple syrup or agave, coconut nectar is more expensive. Coconut water is between 2 and 3 grams of sugar per 100 grams of coconut water so a 12 ounce bottle of coconut water has roughly 25 grams of sugar! Bigger than shredded coconut, these chips are made by scooping out fresh coconut meat, slicing it into delicate ribbons, then toasting it to create crunchy slivers that are more nutrient dense (more fiber, less sugar) than potato or tortilla chips but offer the same satisfying crunch. Coconut water contains a higher amount of potassium than most energy drinks. Like asking for a lettuce wrap instead of a sandwich with a bun. Coconut Water and Coconut Milk. I like the taste and texture it contributes to low-carb baked goods. This gives 3 grams total carb, 1.6 grams fiber, and 1.3 grams net carb per piece of cake from flour. Required fields are marked *. DISCLAIMER: Information and suggestions on this website are not meant to be treated as a replacement for medical advice. Even though it consists mainly of sugar (and a little sodium) and is considered an alternative liquid sweetener, some say the syrup has a surprisingly earthy, bittersweet taste. Yes, it’s refreshing and delicious. My instinct says no because of the sugars. Hence,  you may or may not drink coconut water on a keto diet basis on the following circumstances: •    If your daily carb intake is less than 40 grams then you can drink coconut water. Others consider the least processed form of coconut oil to be the best. Unlike everything we’ve discussed so far, coconut sugar (or coconut palm sugar) isn’t actually made from the coconut itself—it’s made from the nectar of coconut blossoms. “100% Pure” sure seemed promising and the market information in the second picture gave me even more hope. Copyright 2020 Magic Meals LLC dba This page probably contains affiliate links. As a post-workout recovery drink, it’s loved as a magnesium, potassium, and sodium replenisher. Many other coconut forms strain out the water, but in this electrolyte-rich liquid, the water is the star. I am addicted to this stuff! Coconut milk is made using coconut meat, plenty of water, and thickening agents like carrageenan or guar gum (made from guar beans) to help stabilize the beverage. Coconut water contains just over 6 grams of naturally occurring sugar in just one cup, so be careful how much of this beverage you drink on the Keto diet. My preference is for a cold-pressed, centrifuged extracted oil because it is the most creamy, smooth, and clear. However, it’s a little high in carbs. At the end of the day, coconut sugar is still sugar and should be used sparingly. I talk about my experience with their milk and milk powder in the list above, see #3. Your email address will not be published. There’s variety within this category too, from sweetened and unsweetened to light and full-fat. While there are no added sugars in pure coconut water, there are just over six grams of naturally occurring sugar in a single cup, so be careful of drinking too much of this on the Keto diet. Along with the hydrating benefits coconut water provides, it also contains beneficial antioxidants that help free radicals produced by exercise and neutralize oxidative stress. Coconut products contain medium-chain triglycerides (MCTs) which may help burn body fat (1, 2) and are very useful in the state of ketosis. FIND OUT IF COCONUT WATER IS KETO FRIENDLY. Required fields are marked *. Though you can buy already-scooped meat at some grocery stores, here’s a, You’ll find cartons of this coconut variety next to other, milks like almond, oat, and cashew. This will cause your body to enter a state of ketosis. It is naturally free of cholesterol and fat, low in calories, super hydrating and contains more potassium than 4 bananas. As a post-workout recovery drink, it’s loved as a magnesium, potassium, and sodium replenisher. The white fleshy interior known as the “meat” has fat and fiber, with a moderate number of carbs and protein, which is why it’s a fixture of the Keto diet. Read on to learn all you need to know about which coconut-based ingredients are ketogenic and how to use them.

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