Is Coconut Water Alkaline or Acidic? Examining the pH and Health Effects

Is Coconut Water Alkaline or Acidic?

Coconut water has grown in popularity over the recent years, with many touting it as a refreshing, super-healthy drink. But theres some debate over whether coconut water is alkaline or acidic.

Understanding food acidity and alkalinity involves looking at the pH scale. So is coconut water considered an alkaline or an acidic beverage?

The pH Scale

The pH scale runs from 0 to 14 and measures the hydrogen ion concentration in a solution. Acidic substances have higher concentrations of hydrogen ions, resulting in lower pH levels. Alkaline substances have lower hydrogen ion concentrations and higher pH levels.

Neutral pH is around 7. Lower pH levels indicate increasing acidity, while higher pH indicates increasing alkalinity.

Coconut Water pH

The pH of coconut water comes in at around 5.0 to 6.0, firmly within the acidic pH range. Therefore, coconut water is considered an acidic beverage rather than an alkaline one based on its pH value.

Why Coconut Water is Acidic

There are a few reasons why fresh coconut water ends up being acidic rather than alkaline:

1. Natural Acidity

Coconuts grow on coconut palm trees, which thrive in tropical environments. Coconuts have developed to be naturally acidic to protect the coconut meat and milk inside from spoilage and microbes in hot, humid environments.

2. Malic and Citric Acid

Coconut water contains high amounts of malic and citric acid, both organic acids that contribute to its acidic pH. The malic acid concentration is the reason that coconut water has a sour, tart taste.

3. Electrolyte Content

Coconut water is high in electrolytes like potassium, magnesium, sodium, calcium, and phosphate. When present in an aqueous solution, these electrolytes partly dissociate into free hydrogen ions, which lowers the pH.

Coconut Water Nutrition

Despite being acidic, coconut water has an impressive nutrition profile that makes it a healthy beverage choice:

Electrolytes

Coconut water contains key electrolytes like potassium, calcium, magnesium, and sodium, making it effective at rehydrating. Electrolytes are essential for cellular function, nerve transmission, heart activity, and muscle contraction.

Low Calorie

With only around 46 calories per cup, coconut water is low in sugar and calories compared to fruit juices. It has a light, refreshing taste.

Low Sodium

Coconut water only has about 252mg of sodium per cup, compared to over 1000mg in many sports drinks. This makes it ideal for hydration without excessive sodium intake.

Potassium

A cup of coconut water provides about 600mg of potassium, fulfilling 12% of the recommended daily intake. Potassium helps lower blood pressure by balancing out sodium.

Antioxidants

Coconut water contains antioxidants like gallic acid, catechin, quercetin, and epicatechin. These beneficial plant compounds fight oxidative damage from free radicals in the body.

Benefits of Coconut Water

Research shows that drinking coconut water regularly may provide the following benefits:

Hydration

Coconut water is hydrating and helps replenish fluids and electrolytes after exercise. It may be as effective as a sports drink.

Heart Health

The potassium in coconut water helps counter sodium to reduce blood pressure, benefitting cardiovascular health.

Blood Sugar Control

Coconut water has a low glycemic index, so only causes a small blood sugar spike compared to sugary beverages.

Antioxidant Support

The antioxidants in coconut water reduce oxidative stress and may have anti-aging, anticancer and anti-inflammatory effects.

Digestive Health

Coconut water contains enzymes and fiber that improve digestion, prevent constipation, and support gut health.

Coconut Water vs. Alkaline Water

Since coconut water is acidic, how does it compare to alkaline water?

Alkaline Water

Alkaline water is treated by pH filters, electrolysis, or adding alkaline minerals to raise the pH above 7. Proponents claim it neutralizes acidity in the body, boosting health.

Coconut Water Benefits

While acidic, unprocessed coconut water provides better hydration from its full electrolyte profile. It also contains antioxidants and micronutrients not found in alkaline water.

Alkaline Water Downsides

Alkaline water avoids the body's natural pH balancing mechanisms. Very high alkalinity can negatively impact digestive health. The health claims of alkaline water are also not well researched.

The Verdict

Coconut water is likely the healthier choice overall compared to manufactured alkaline water due to its nutrition profile and electrolyte content.

Can Coconut Water Alter Body pH?

Because coconut water is acidic, you may wonder whether it alters pH balance in the body when consumed regularly.

Digestion and Metabolism

When coconut water is metabolized, byproducts like carbonic acid are produced and rapidly broken down. In general, foods do not affect blood or cellular pH for this reason.

Tight Regulation

Your kidneys and lungs tightly regulate body pH levels between 7.35 and 7.45 regardless of diet. Things like hyperventilation have a greater influence on pH than foods.

Urine pH

Acidic foods can make urine more acidic shortly after consumption. But research shows coconut water had an alkalizing effect on urine pH, helping the body eliminate acids.

The Bottom Line

Your body automatically balances pH no matter what you eat. While acidic, coconut water may actually have an alkalizing effect over time by promoting acid excretion.

Using Coconut Water for Alkaline Diet

The alkaline diet involves eating foods thought to alkalize body pH for health benefits. Can coconut water fit into an alkaline diet plan?

Principles of Alkaline Diet

The alkaline diet favors fruits, vegetables, nuts, and legumes which leave alkaline byproducts. It avoids acidic foods like meat, dairy, caffeine, alcohol, and processed foods.

Controversial Health Claims

The premise of the alkaline diet is controversial, as the body strictly regulates pH regardless of diet. The health claims are not scientifically supported.

Coconut Waters Benefits

Though acidic, coconut water offers hydration and important electrolytes with nutrients like potassium, magnesium, and antioxidants that benefit health.

Potential Role

For those following an alkaline diet, coconut water may still be included in moderation for its nutrition profile that supports wellness despite being acidic.

Optimizing Use of Coconut Water

Here are some tips on how to incorporate coconut water into your diet:

After Exercise

Drink coconut water after a workout instead of a sports drink to replenish electrolytes and fluids for great rehydration.

Substitute for Sodas

Replace sugary sodas and fruit juices with coconut water for a drink that is flavorful but lighter in sugar and calories.

Smoothies and Juices

For a nutrition boost, mix a little coconut water into your morning smoothie or fresh vegetable and fruit juices.

Use Moderation

At 60-100 calories per cup, coconut water is fairly low in calories, but its still best to avoid drinking massive amounts.

Read Labels

Be sure to read the label to avoid added sugars and preservatives in flavored, enhanced, or processed coconut water options.

The Bottom Line

Despite claims that it alkalizes the body, coconut water is acidic with a pH between 5 and 6. However, it provides hydration and important nutrients, and may support the bodys natural pH balancing mechanisms when consumed in moderation.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.