Food of the Week: COCONUT WATER Is It What It's Cracked Up to Be?

Food of the Week: COCONUT WATER
Is It What It's Cracked Up to Be?

Myth or fact? Coconut water is an ideal post-exercise drink.
The verdict: Myth.
You may see gym-goers guzzling coconut water on the treadmill because it contains electrolytes, which you lose when you sweat. But for the average light-to-moderate exerciser, "If you're consuming enough fluids and eating healthfully the rest of the day, having coconut water after a workout is not going to significantly benefit you any more than hydrating with water," says Marjorie Nolan, RDN, a spokesperson for the Academy of Nutrition and Dietetics.
Unflavored coconut water is low in sugar and calories and is not the perfect sports drink. Sports drinks are meant to replace fluids, supply energy, and replace sodium and potassium lost through perspiration.
Myth or fact? Coconut water hydrates you better than H20.
The verdict: Myth.
While coconut water does boast electrolytes, says Beth Thayer, RDN, a spokesperson for the Academy of Nutrition and Dietetics, there's no scientific proof that for the average person it hydrates better than plain old water. And a bonus to water: Zero calories, as opposed to 46 calories per cup of coconut water.
Myth or fact? Coconut water has anti-aging properties.
The verdict: Myth.
Being well-hydrated does help you look and feel better, says Nolan, but water works just as well for this. And as to the online claim that coconut water "significantly increases plant cell proliferation without increasing the number of undesirable mutations," and that it therefore protects your cells—there's been no research to show that this plant-specific action makes any difference in an actual human being.
Myth or fact? Coconut water is healthier than fruit juice.
The verdict: Fact.
If you're looking for a drink with some flavor but want to save on calories, coconut water can be a better choice than juice, says Thayer; fruit juice often has double the calories of coconut water. Thayer adds that coconut water has more potassium than many types of fruit juice. Just be sure to opt for unflavored coconut water—once you add sugar, the calories start mounting.
Myth or fact? Coconut water helps prevent stroke and heart attack.
The verdict: Myth
You may have seen coconut water touted as a heart-healthy beverage. The potassium in coconut water helps counteract the blood pressure-boosting effects of sodium, so in theory drinking coconut water could help prevent heart disease. However, says Thayer, "Your body's not going to differentiate between the potassium from coconut water, the potassium from a banana, or the potassium from a potato." In other words, potassium is good, but coconut water is not a miracle heart disease cure.
Myth or fact? Coconut water speeds your metabolism.
The verdict: Myth.
When we're dehydrated, our metabolism slows down, says Nolan, so anything you drink will help keep your metabolism speeding along. And anything you eat or drink will give a temporary boost to your metabolism because your body has to digest the food. But "There's no food that you can eat or drink that's going to increase your metabolism [permanently]," says Thayer. "Exercise increases your metabolism, but food and beverages don't."

Exercise: How to Fuel Your Workout

Northville Prompt Weight Loss

Which is better fuel for spinning class—protein or carbohydrates? Should you consume a sports drink on a long run? Is it safe to eat before a workout? Listen to locker room talk at the gym and you'll hear lots of conflicting tips about what you should eat and drink before and after you work out. These answers to five common questions about fueling your workout sort fact from fiction.

Will protein make my muscles grow?

Protein is an important part of a balanced diet, but eating more protein will not magically make you stronger. The only way to grow muscles is to put them to work. "Carbohydrates are the best fuel for working muscles," says Academy of Nutrition and Dietetics Spokesperson Heather Mangieri.  

Carbohydrates are partially converted to glycogen, which is stored in your muscles to power your workout. "Fifty to sixty percent of energy used during one to four hours of continuous moderate to hard endurance activity is derived from carbohydrates," says Mangieri.

Do sports drinks, gels and energy bites live up to the hype?

There's nothing special about the many sports drinks, gels and energy bites on the market. But it is important to replace lost fluids and provide carbohydrates to maintain blood glucose levels while working out. "Gels, energy bites or sports drinks can be an effective way to supply the body with energy, but they are not necessary. Real food will provide the same benefit as these pre-designed workout fuels," says Mangieri.

For some athletes, eating solid food in the middle of a workout can cause digestive upset. In these cases, easily consumed sports gels, chews or drinks may help. "Food and fluid intake around workouts should be determined on an individual basis with consideration for an athlete's gastrointestinal ... Read More

From Oli G

To Learn More about Oli Geagea MS Dietitian and receive nutritional support go to www.promptweightloss.com