Living in a coconut Rich Country the following is an extract from a Healthline article Coconut water is produced naturally in the fruit and contains 94% water and very little fat. It should not be confused with coconut milk, which is made by adding water to grated coconut meat. It contains about 50% water and is very high in coconut fat. Coconuts take 10–12 months to fully mature. Coconut water typically comes from young coconuts about 6–7 months of age, although it's also found in mature fruit. An average green coconut provides about 0.5-1 cups of coconut water. One cup (240 grams) contains 46 calories, as well as (2): Carbs: 9 grams. Fiber: 3 grams. Protein: 2 grams. Vitamin C: 10% of the RDI. Magnesium: 15% of the RDI. Manganese: 17% of the RDI. Potassium: 17% of the RDI. Sodium: 11% of the RDI. Calcium: 6% of the RDI. Bottom Line: Coconut water is found in young coconuts and is a good source of fiber, vitamin C and several important minerals. May have benefits against diabetes Research has shown that coconut water can lower blood sugar levels and improve other health markers in diabetic animals (8, 9, 10). In one study, diabetic rats treated with coconut water maintained better blood sugar levels than other diabetic rats (9). The same study also found that the rats had lower levels of hemoglobin A1c, a measure of long-term blood sugar control (9). Another study found that providing the water to rats with diabetes led to improvements in blood sugar levels and reductions in markers of oxidative stress, including malondialdehyde (MDA) (10). However, controlled studies need to confirm these effects in humans. Nevertheless, with three grams of fiber and a digestible carb content of only six grams per cup, coconut water can easily fit into a diabetic meal plan. In addition, it is a good source of magnesium, which has been shown to improve insulin sensitivity and decrease blood sugar levels in people with type 2 diabetes and prediabetes (11, 12). Bottom Line: Studies on diabetic animals suggest that it may improve blood sugar control. It's also a good source of magnesium, which may increase insulin sensitivity and reduce blood sugar levels.