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Coconut Water Smoothie

by Vivian Fleitstra on September 16, 2013

Healthy Monday….

coconut-water-splash

Since I am adventurous in my smoothie’s I thought I’d try chocolate shakeology, except I used coconut water vs regular plain H20.  The packet calls for water, so I used 8 oz. of coconut water, 2 ice cubes and blended in my Vitamix.  It was chocolatey (which I love), creamy and tasted really good.  The shake is only 160 calories (+45 for the coconut water).  It’s great for mid-AM or PM snack, or you can add fruit and make it a meal replacement. Also great for weight loss programs combined with a great workout.

If you have never tried coconut water, I encourage you to do so. Naturally refreshing, coconut water has a sweet, nutty taste. It contains easily digested carbohydrate in the form of sugar and electrolytes.  Not to be confused with high-fat coconut milk or oil, coconut water is a clear liquid in the fruit’s center that is tapped from young, green coconuts.

It has fewer calories, less sodium, and more potassium than a sports drink. Ounce per ounce, most unflavored coconut water contains 5.45 calories, 1.3 grams sugar, 61 milligrams (mg) of potassium, and 5.45 mg of sodium compared to Gatorade, which has 6.25 calories, 1.75 grams of sugar, 3.75 mg of potassium, and 13.75 mg of sodium.

There are some health benefits to consuming coconut water. It’s an all-natural way to hydrate, reduce sodium, and add potassium to diets. Most Americans don’t get enough potassium in their diets because they don’t eat enough fruits, vegetables, or dairy, so coconut water can help fill in the nutritional gaps.

Beyond that, the scientific literature does not support the hype that it will help with a laundry list of diseases. There is a lot of hype about coconut water, yet the research is just not there to support many of the claims and much more research is needed

Coconut water is fine for recreational athletes — but so are plain water or sports drinks. In general, most adults don’t exercise strenuously enough to need sports drinks or coconut water because good, old-fashioned water works just fine.

If you enjoy the taste, coconut water is a nutritious and relatively low-calorie way to add potassium to your diet and keep you well-hydrated, and its a nice way to add extra flavor to your smoothie.

coconutwaterHave a great week.  Thanks for reading.

Teaching you to fuel it and burn it. ~ Vivian.

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