Coconut is an indispensable part of our Sri Lankan diet, isn't it? We use coconut for everything from making a broth to making a sambol. But if you have Type 2 Diabetes, many questions like, "Is it okay for me to eat this coconut? Is coconut oil good? Will my blood sugar level increase?" must be coming to your mind. This is actually a very important question. Let's talk about this today in a way that everyone can understand, in a simple way.
Coconut and your blood sugar levels
First, let's look at what happens to our blood sugar levels when we eat coconut. To understand this, we need to know two terms. They are the glycemic index and the glycemic load.
Okay, this may sound a little complicated, but the story is very simple.
- Glycemic Index (GI): Simply put, this measures how quickly a food we eat raises our blood sugar levels. Foods are divided into three categories based on this value.
- Glycemic Load (GL): GI only refers to the type of food. However, GL measures the effect of the amount we eat on blood sugar. This is also divided into three categories.
Now let's look at this in a table.
| Index | Low | Medium | High |
|---|---|---|---|
| Glycemic index (GI) | 1 - 55 | 56 - 69 | 70 or older |
| Glycemic Load (GL) | 1 - 10 | 11 - 19 | 20 or more |
Okay, now let's look at coconut. An average 55 grams of grated coconut contains only 9 grams of carbohydrates. Also, the GI value of coconut is 42. That means it is low . The GL value of the same amount is 4. That also means it is low .
That means, if you eat a little coconut, your blood sugar level won't suddenly spike. But remember, eating too much of anything will definitely have an effect.
Coconut products and diabetes
We don't just eat coconut. How many things are made from coconut? Coconut oil, coconut water, coconut milk, coconut sugar... Are all of these the same for someone with diabetes? Not at all. Let's look at that too.
| Coconut production | What you need to know |
|---|---|
| Coconut (grated or shredded) | Since it has a low GI value, it's okay to add a little to your meals. But be careful with the amount. |
| Coconut water (unsweetened) | It is low in carbohydrates and has no saturated fat at all. It is a good drink that you can drink without fear. |
| Coconut milk | There's no problem with using thinned coconut milk for a soup occasionally. However, condensed milk is high in fat. |
| Coconut Sugar | It has a GI value of 54. That means it is in the medium range. Even though it is thought to be better than regular sugar, it is still a type of sugar. Therefore, its use should be limited. |
| Coconut Oil | This is the most dangerous thing. Let's talk about this in detail now. |
The hidden danger of coconut oil
We often hear, "Coconut oil is good for weight loss." Is that true?
No. No food is a magic bullet for weight loss. The truth is, a tablespoon of coconut oil has about 100 calories . Also, a tablespoon of coconut oil has about 11 grams of fat. Almost all of that is saturated fat .
Why is saturated fat dangerous?
Imagine, doctors advise us to consume no more than 13 grams of saturated fat per day. And just one tablespoon of coconut oil would provide more than that limit.
These saturated fats increase the levels of bad cholesterol, or LDL (Low-Density Lipoprotein) cholesterol in our body. When LDL cholesterol increases, fat deposits build up in our blood vessels and they begin to clog. This greatly increases the risk of heart disease .
People with diabetes are already at higher risk of heart disease than others, so it's not a good idea to increase that risk by eating foods high in saturated fat.
So what is the final decision?
Okay, let's put everything we've talked about together.
- There's nothing wrong with drinking unsweetened coconut water . It's a good choice.
- It's okay to add a little grated coconut to your food or use a little liquid coconut milk occasionally. But be careful with the amount.
- The use of coconut oil should definitely be limited, or it's best to stop it completely.
- Using oils like canola oil, olive oil, and peanut oil instead of coconut oil is very good for your heart health.
The most important thing is to consult your doctor or a health professional who can advise you on diabetes before doing any of this. They will provide you with a nutrition plan that best suits your body. Following that advice is the best way to stay healthy.
Take-Home Message
- Adding a little coconut to a diabetic's diet will not cause a sudden spike in blood sugar levels because it has a low glycemic index.
- However, coconut oil is high in saturated fat, which can raise bad cholesterol (LDL) levels and increase the risk of heart disease. Therefore, coconut oil consumption should be limited.
- Drinking coconut water without added sugar is a very good health habit.
- It is better to use vegetable oils such as canola and olive instead of coconut oil.
- Before making any dietary decisions, be sure to consult your doctor .
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