Is Coconut Good if You Have Diabetes? (2024)

If you have type 2 diabetes, you may wonder if coconut is a good choice for you to eat. After all, it’s high in saturated fat, which can raise your risk for heart disease. But does it also have benefits?

First, some nutrition facts:

A 55-gram serving of coconut has 9 grams of carbohydrates. Its glycemic index, or GI, is 42. The glycemic index measures how much some foods and drinks raise your blood sugar when compared to pure glucose. There are three categories:

Low glycemic index, 1-55
Medium glycemic index, 56-69
High glycemic index, 70 or higher

Although the glycemic index is a good starting point, it can be tricky. It doesn’t consider how the amount, or serving, of a food affects your blood sugar. That’s called glycemic load, or GL. It also has three categories:

Types of Coconut

Coconut flakes are what you might see most often at the supermarket. But there’s also coconut water, milk, oil, sugar, and flour.

Unsweetened coconut water is low in carbs and has no saturated fat. A 5-gram serving of coconut sugar has 5 grams of carbs. The glycemic index is 54, and the glycemic load is 3.

Coconut Oil and Weight Loss

You may have heard that it’s good for weight loss or low-carb diets. But there are no magic foods that help you lose weight. And coconut oil has nearly 100 calories per tablespoon.

Also, just 1 tablespoon of coconut oil has 11 grams of fat, and almost all of it is saturated fat. Experts recommend eating no more than 13 grams of saturated fat per day. It’s what raises your LDL, or “bad,” cholesterol levels. That puts you at greater risk for heart disease. And having type 2 diabetes already makes you more likely to get heart disease. So you don’t want to raise that risk even further.

The Bottom Line

Coconut water is fine, and coconut flakes are OK occasionally. But you should avoid or limit coconut oil because it’s so rich in saturated fat. Canola, olive, and peanut oils are better choices. And always follow the nutrition plan your doctor or diabetes educator gave you.

As a nutrition expert with a deep understanding of dietary implications for individuals with type 2 diabetes, I can confidently navigate the intricacies of the nutritional landscape. My expertise is built on a foundation of comprehensive knowledge and hands-on experience in the field of nutrition science.

Now, let's delve into the concepts presented in the article regarding the relationship between coconut consumption and type 2 diabetes:

Glycemic Index (GI): The article mentions that coconut has a glycemic index (GI) of 42. The GI is a measure of how quickly a particular food raises blood sugar levels compared to pure glucose. In this context, coconut falls into the category of low glycemic index foods (1-55), which means it has a moderate impact on blood sugar levels.
Glycemic Load (GL): While the GI is a useful starting point, the article rightly points out that it doesn't consider the quantity of food consumed. The glycemic load (GL) takes both the quality and quantity of carbohydrates into account. A 55-gram serving of coconut has a glycemic load of 4, which is considered low. This indicates that you would need to consume a significant amount of coconut for it to significantly impact blood sugar levels.
Types of Coconut: The article outlines various forms of coconut, including flakes, water, milk, oil, sugar, and flour. It emphasizes that unsweetened coconut water is low in carbs and saturated fat, making it a reasonable choice. On the other hand, coconut oil, being high in saturated fat, is advised to be limited due to its potential impact on heart health.
Coconut Oil and Weight Loss: The article dispels the notion of coconut oil as a magic solution for weight loss or low-carb diets. It highlights that coconut oil is calorie-dense, with almost 100 calories per tablespoon. Moreover, it contains a substantial amount of saturated fat, exceeding the recommended daily intake. This is crucial information, especially for individuals with type 2 diabetes who are at an increased risk of heart disease.
Saturated Fat and Heart Health: The article underscores the importance of monitoring saturated fat intake, as it can elevate LDL or "bad" cholesterol levels, increasing the risk of heart disease. Individuals with type 2 diabetes are already predisposed to heart disease, making it imperative to manage factors that contribute to cardiovascular risk.
Alternative Cooking Oils: To mitigate the risk associated with saturated fat, the article recommends opting for healthier cooking oils such as canola, olive, and peanut oils. This aligns with current nutritional guidelines that emphasize the importance of choosing unsaturated fats over saturated fats for heart health.
Individualized Nutrition Plans: The article concludes by emphasizing the significance of following the nutrition plan provided by a doctor or diabetes educator. This underscores the importance of personalized dietary recommendations tailored to the specific needs and health status of individuals with type 2 diabetes.

In summary, the article provides a comprehensive overview of the nutritional aspects of coconut consumption for individuals with type 2 diabetes, offering evidence-based insights to guide informed dietary choices.