My Take on Coconut Water

      Food trend alert: Coconut Water! This liquid extracted from inside young coconuts has been making headlines lately. Celebs are drinking it, and marketers are claiming that it's an "all natural" sports drink.

      What's so great about the latest nutrition craze? One thing manufacturers are are pointing out is it's high level of potassium, around 650mg per box (coconut water usually comes in a 12-ish ounce juice box-like container). Compare that to a banana, which is a food that is usually noted for it's high level of potassium, at 422mg for a medium sized fruit. The average adult requires about 4700mg of potassium per day to maintain health.

     The comparison to a sports drink comes from coconut water's high level of potassium, as well as its sodium sodium content. For sodium, it has around 20mg per box. A typically sports drink like Gatorade has about 45mg potassium, and 165mg sodium. These electrolytes (potassium and sodium) are lost in sweat during exercise. However, because the average person does not work out as strenuously as a professional athlete, which Gatorade was designed for, water is ideal for re-hydrating the body after a workout! And of course, American's get sodium from other foods, and it is unlikely for the average person to take in too little!

      Of course, added sugars are something that have been gaining lot of attention lately. As for the sugar content of Coconut Water, this particular brand contained 11 grams per box. Not terrible compared to pop which has around 41 grams per 12 ounces or Gatorade with around 21 grams per 12 ounces. The particular brand of coconut water that I tried had about 60 calories per 12 ounces, which is less than Gatorade, at about 75 calories, but more than water at 0 calories!

      As for taste, I am not a big fan. It is kind of stale tasting and not very sweet. I can't really compare it to anything in particular but I definitely prefer plain water!

      All-in-all, I find that Coconut Water can be enjoyed occasionally, much like juice or pop. Water is best for re-hydrating after a workout, and doesn't contain added calories. You can meet your potassium requirement by eating fruits and vegetables such as potatoes and bananas. So, treat yourself to a Coconut Water on occasion if you so choose, but stick with your standard water for regular hydration and daily drinking!

Cheers,
Brittney

Sugar Content of Common Beverages

     Beverages are a major source of calories in most peoples' diets. Changing out sugary beverages for water can, over time, reduce weight or prevent weight gain. I hear a lot of people say that they don't like to drink water because it "doesn't have any flavor". Take a look at this list to see the calorie levels of some common beverages. And find below a list of some beverages that are low calorie but still have "flavor"!
     Notice how many calories are in juice, even the 100%, no sugar added juice! People tend to think juice is healthy because it is made from fruit, but it contains a lot of sugar! Sugar, especially in liquid form, is absorbed into the blood stream very quickly and contributes to a rapid rise in blood sugar. Drinking juice on a regular basis contributes to weight gain just like pop.

Beverage                                                   Calories Per 12 Ounces
Pepsi                                                                  150 calories
Coca Cola                                                            146 calories
Mountain Dew                                                      165 calories
Orange Soda                                                        190 calories
Barq's Root Beer                                                  167 calories
Gatorade                                                               75 calories
Powerade                                                             120 calories
Kool-Aid                                                                90 calories
Orange Juice (100% Juice)                                    165 calories
Grape Juice (100% Juice, No Sugar Added)            196 calories
Fruit Punch (100% Juice, No Sugar Added)            178 calories
Apple-Grape (100% Juice, No Sugar Added)           183 calories
Budweiser                                                             145 calories
Bud Light                                                              110 calories
Red Wine                                                              245 calories
Starbucks Cappacino (Skim Milk)                           60 calories
Starbucks Mocha Frappacino                                 170 calories
Starbucks Mocha Frappacino (Light)                       95 calories
McDonald's Caramel Iced Coffee                            191 calories
McDonald's Vanilla Iced Coffee (Sugar Free)            85 calories
Dunkin Donuts Coffee (with Cream and Sugar)         144 calories
Whole Milk                                                            217 calories
2% Milk                                                                183 calories

Try these instead                                         Calories Per 12 Ounces     
Water                                                                   0 calories
Canada Dry Flavored Seltzer Waters                       0 calories
Diet Pop                                                               0 calories
Crystal Light Sugar Free Packets                            5 calories
Skim Milk                                                             136 calories


     Water is always best for hydration and to quench thirst! Remember what your mom said and shoot for 8 glasses per day! Invest in a reusable water bottle (http://nutritionall-rd.blogspot.com/2011/08/bottled-water-fad.html). Always take water with you in the car, while doing errands, to work, and to the gym, that way you will never be far from a quick sip!

     Don't drink your calories!

For calorie information on more common foods visit: http://www.calorieking.com/

Cheers,
Brittney