Coconut meat — also called the flesh or kernel of mature coconuts — is popular for its taste and health benefits. But what is its impact on blood sugar levels? That’s exactly what entrepreneur Karan Sarin, who tests Indian foods to their impact on blood sugar, demonstrated using a bowl of 50 grams of coconut meat.
According to Sarin’s CGM, or continuous glucose monitor reading, the spike was negligible after two hours compared to coconut water, which had a high spike.
“There is no sugar spike. There is a flatline, which is a outcome,” Sarin stated on Instagram.
As such, let’s understand more from clinical dietitian Garima Goyal
For ease of understanding, 100 grams of raw coconut meat contains approximately:
15g – Carbohydrates
9g – Fibre
33g – Fat (primarily saturated fat)
3g – Protein
Low glycemic index
Goyal said the high fibre and makes it a low-glycemic food, meaning it does not cause rapid spikes in blood sugar levels.
High Fibre (especially insoluble fibre): Slows down the digestion and absorption of carbohydrates, leading to a more gradual release of glucose into the bloodstream.
High fat content (MCTs): Coconut is rich in medium-chain triglycerides (MCTs), which provide quick energy without needing insulin for metabolism. This minimises insulin spikes, said Goyal.
Low net carbs: Out of 15g of total carbs, 9g is fibre — so net digestible carbs are pretty low (around 6g per 100g), which further helps stabilise glucose levels.
For people with diabetes or insulin resistance, coconut meat can be a “smart snack”:
*It helps with satiety without overloading the body with carbs.
*It does not spike blood sugar if eaten in . Citing a 2017 study in Nutrients journal, Goyal noted that diets rich in MCTs (like those found in coconut) may improve insulin sensitivity and support weight loss, both beneficial for type 2 diabetes.
*However, portion control is crucial because it’s also high in saturated fats, said Goyal.
The American Diabetes Association includes unsweetened coconut (shredded or meat) in its list of diabetic-friendly snacks—if portioned correctly, mentioned Goyal.
*Those with high cholesterol or gestational may need to limit saturated fats.
*Avoid sweetened coconut products, which can rapidly spike sugar.
In its raw, unsweetened form, coconut meat does not significantly raise blood sugar levels, thanks to its high fibre and healthy fat content. “It’s a low-GI food and can be part of a for diabetics, PCOS patients, or anyone watching their glucose levels—in moderation,” said Goyal.
DISCLAIMER:
