Coconut water has surged in popularity as a natural, refreshing beverage packed with electrolytes and nutrients. For individuals managing diabetes, however, the question of whether coconut water is a safe and beneficial choice requires careful consideration. Understanding its nutritional profile, effects on blood glucose, and how it fits into a diabetes management plan is essential for making informed dietary decisions.
The good news is that coconut water can be safely incorporated into a diabetic diet when consumed mindfully and in appropriate amounts. Its naturally occurring sugars, lower caloric density compared to many commercial beverages, and rich electrolyte content make it a potentially valuable addition to your hydration strategy. However, not all coconut water products are created equal, and understanding the nuances of portion control, product selection, and individual metabolic response is crucial for optimizing its benefits while minimizing risks.
Understanding Coconut Water: Composition and Nutritional Value
Coconut water is the clear, slightly sweet liquid found inside young, green coconuts. As coconuts mature, this liquid gradually solidifies into the white coconut meat we commonly recognize. The water is harvested when coconuts are still young, typically around six to seven months old, when the nutrient concentration is at its peak and the flavor is most refreshing.
What sets coconut water apart from many other beverages is its impressive array of naturally occurring minerals and bioactive compounds. Unlike processed drinks that require fortification, coconut water delivers nutrition in its natural form, making it easier for the body to absorb and utilize these essential nutrients.
Essential Electrolytes and Minerals
Coconut water stands out primarily for its exceptional potassium content. A single cup typically provides between 400 and 600 milligrams of potassium, which represents approximately 10-15% of the daily recommended intake for most adults. Potassium plays a vital role in regulating fluid balance, supporting proper muscle function, and maintaining healthy blood pressure levels—all particularly important considerations for individuals with diabetes who may face increased cardiovascular risks.
Beyond potassium, coconut water contains meaningful amounts of magnesium, an often-overlooked mineral that contributes to insulin sensitivity and glucose metabolism. Magnesium deficiency has been linked to increased insulin resistance, making adequate intake especially relevant for diabetic individuals. Each serving of coconut water typically provides 25-60 milligrams of magnesium, contributing to daily requirements without excessive caloric intake.
Sodium content in coconut water is relatively modest, usually ranging from 25 to 50 milligrams per cup. This makes it a suitable option for those monitoring sodium intake due to hypertension or kidney concerns. The beverage also contains smaller but notable amounts of calcium, phosphorus, copper, selenium, iron, folate, and manganese, creating a comprehensive mineral profile that supports various physiological functions.
Vitamin C is present in modest quantities, contributing to immune function and antioxidant protection. While coconut water shouldn’t be relied upon as a primary vitamin C source, it does add to overall daily intake when consumed as part of a balanced diet.
Distinguishing Coconut Water from Other Coconut Products
A common source of confusion arises when people conflate coconut water with other coconut-derived products. These products differ dramatically in their nutritional composition, caloric density, and metabolic effects, making it essential to understand these distinctions when planning a diabetes-friendly diet.
Coconut milk and coconut cream are produced by blending grated coconut meat with water, resulting in products that are substantially higher in fat, calories, and saturated fat content. While these products have their place in cooking and certain dietary approaches, they bear little resemblance to coconut water in terms of nutritional impact. A cup of coconut milk can contain 400-500 calories and 40-50 grams of fat, compared to coconut water’s 45-60 calories and negligible fat content.
Coconut oil represents another distinct product, consisting almost entirely of saturated fat with no carbohydrates, protein, or the electrolytes found in coconut water. While coconut oil has gained attention for various health claims, its metabolic effects differ completely from those of coconut water, and it doesn’t directly impact blood glucose levels in the same manner.
Coconut flour, made from dried and ground coconut meat, is high in fiber and commonly used in low-carbohydrate baking. Though it shares a botanical origin with coconut water, its nutritional profile and culinary applications are entirely different.
For individuals with diabetes seeking a low-calorie, hydrating beverage with minimal fat content, coconut water clearly stands apart from these other coconut products. Its focus on hydration and mineral replenishment rather than caloric density makes it more comparable to enhanced water or electrolyte beverages than to coconut milk or oil.
Natural Sugar and Caloric Content
One of the most critical considerations for diabetics is the carbohydrate and sugar content of any beverage. Coconut water does contain naturally occurring sugars, primarily in the form of glucose, fructose, and sucrose. A typical eight-ounce serving contains approximately 6-9 grams of sugar and 45-60 calories, though these values can vary depending on the coconut’s maturity, growing conditions, and processing methods.
These sugars are intrinsic to the coconut itself rather than added during processing, which is an important distinction. Natural sugars in whole foods and minimally processed beverages are generally accompanied by other nutrients and compounds that can modulate their absorption and metabolic effects. In coconut water’s case, the presence of fiber, minerals, and bioactive compounds may help temper the glycemic response compared to beverages with equivalent amounts of added sugars.
The glycemic index of coconut water is estimated to be in the low to moderate range, typically between 50 and 54, depending on the source and measurement method. This is considerably lower than many fruit juices, sodas, and sports drinks, which often have glycemic index values exceeding 70. A lower glycemic index indicates a more gradual rise in blood glucose following consumption, which is generally preferable for diabetes management.
However, it’s essential to recognize that even beverages with a low glycemic index can impact blood sugar levels when consumed in large quantities. The total carbohydrate load matters as much as the glycemic index itself. This is why portion control remains a cornerstone of safe coconut water consumption for diabetics, regardless of its favorable glycemic properties.
Blood Sugar Impact and Diabetes Management Considerations
Understanding how coconut water affects blood glucose levels and insulin function is fundamental to determining its appropriateness in a diabetic diet. While individual responses can vary based on factors such as insulin sensitivity, medication regimen, and overall dietary context, research and clinical observations provide valuable insights into coconut water’s metabolic effects.
Effects on Blood Glucose and Insulin Sensitivity
Several studies have examined coconut water’s impact on blood glucose regulation, with generally encouraging results for diabetic individuals. Research published in various nutrition and endocrinology journals suggests that coconut water consumption may help maintain more stable blood glucose levels compared to many other sweetened beverages, likely due to its lower glycemic index and beneficial nutrient profile.
Some animal studies have indicated that coconut water may improve insulin sensitivity and reduce markers of oxidative stress associated with diabetes. While animal research doesn’t always translate directly to human outcomes, these findings suggest potential mechanisms through which coconut water might support metabolic health. The magnesium content, in particular, has been associated with improved insulin function in multiple studies, as this mineral plays a crucial role in glucose metabolism and cellular insulin signaling.
The amino acid content of coconut water, though modest, includes arginine, which has been studied for its potential role in improving insulin sensitivity and supporting cardiovascular health. Additionally, the presence of various antioxidants and cytokinins in coconut water may contribute to reducing inflammation and oxidative stress, both of which are elevated in diabetic individuals and contribute to disease progression and complications.
It’s crucial to emphasize that coconut water should never be viewed as a therapeutic intervention or replacement for prescribed diabetes medications. Rather, it can be considered a beverage option that, when consumed appropriately, is unlikely to cause significant blood sugar disruptions and may offer some supportive benefits within the context of comprehensive diabetes management.
Individual metabolic responses to coconut water can vary considerably. Factors such as the timing of consumption, what foods it’s consumed with, current blood glucose levels, and individual insulin sensitivity all influence how coconut water affects blood sugar. This variability underscores the importance of blood glucose monitoring when introducing coconut water into your diet, allowing you to observe your personal response and adjust consumption accordingly.
Potential Benefits for Diabetic Individuals
Beyond its direct effects on blood glucose, coconut water offers several potential benefits that may be particularly valuable for individuals managing diabetes. Proper hydration is essential for everyone, but it takes on added importance for diabetics, as dehydration can lead to elevated blood glucose concentrations and increased risk of diabetic complications.
The electrolyte composition of coconut water makes it an effective hydration tool, potentially superior to plain water in situations involving significant fluid loss, such as during exercise or in hot weather. The sodium and potassium content help facilitate fluid absorption and retention, supporting optimal hydration status without the excessive sugar content found in many commercial sports drinks.
Cardiovascular health is a major concern for diabetic individuals, who face elevated risks of heart disease, hypertension, and stroke. The potassium content in coconut water may contribute to blood pressure regulation by counterbalancing sodium’s effects and promoting vasodilation. Some research has suggested that regular coconut water consumption may support modest reductions in blood pressure, though it should complement rather than replace prescribed antihypertensive medications.
The antioxidant compounds present in coconut water, including vitamin C, various phenolic compounds, and cytokinins, may help combat oxidative stress. Diabetic individuals typically experience elevated oxidative stress, which contributes to endothelial dysfunction, inflammation, and the development of complications such as neuropathy, retinopathy, and nephropathy. While coconut water alone cannot prevent these complications, its antioxidant content may contribute to overall antioxidant defense systems when consumed as part of a nutrient-rich diet.
Some individuals report improved digestive comfort and regularity when consuming coconut water, possibly due to its mineral content and mild enzymatic activity. For diabetics who may experience gastroparesis or other digestive complications, finding well-tolerated beverages that support hydration and provide nutrients can be valuable.
Risks and Precautions
Despite its potential benefits, coconut water does present certain risks and considerations that diabetic individuals should carefully evaluate. The most obvious concern is its carbohydrate and sugar content. Even though the glycemic index is relatively low, consuming large volumes of coconut water can deliver a significant carbohydrate load that may elevate blood glucose levels, particularly if consumed on an empty stomach or without accompanying protein or fat to slow absorption.
Portion control is absolutely essential. While one cup of coconut water may have minimal impact on blood sugar for many diabetics, consuming multiple servings throughout the day can accumulate to a substantial carbohydrate intake that interferes with glycemic control. This is especially true if coconut water replaces water rather than other caloric beverages in the diet.
The potassium content, while generally beneficial, can pose risks for individuals with kidney disease or those taking certain medications. Diabetic nephropathy affects a significant proportion of individuals with long-standing diabetes, and impaired kidney function can lead to potassium accumulation in the blood, a condition called hyperkalemia. Elevated potassium levels can cause dangerous cardiac arrhythmias and other serious complications.
Certain medications commonly prescribed to diabetics can also affect potassium levels. ACE inhibitors and angiotensin receptor blockers, frequently used to manage blood pressure and protect kidney function in diabetics, can increase potassium retention. Potassium-sparing diuretics have similar effects. If you’re taking any of these medications, consult with your healthcare provider before regularly consuming coconut water or other high-potassium foods and beverages.
Another consideration is the variability in product quality and composition. Not all coconut water products are equivalent, and some contain added sugars, artificial sweeteners, preservatives, or flavorings that can significantly alter their nutritional profile and metabolic effects. This makes careful product selection essential, as discussed in detail in later sections.
Natural Sugars Versus Added Sweeteners
Understanding the distinction between naturally occurring sugars and added sweeteners is crucial when evaluating coconut water products. Pure, unsweetened coconut water contains only the sugars naturally present in the coconut, which are accompanied by the full spectrum of minerals, enzymes, and bioactive compounds that the coconut produces.
Many commercial coconut water products, however, contain added sugars to enhance sweetness and appeal to consumer preferences. These added sugars provide calories and carbohydrates without the accompanying nutrients found in the natural product, effectively diluting the nutritional value per calorie consumed. For diabetics, added sugars represent an unnecessary glycemic burden that can compromise blood sugar control.
Some products use artificial sweeteners or sugar alcohols to create low-calorie or “diet” versions of coconut water. While these may reduce the carbohydrate content, they introduce other considerations. Some artificial sweeteners may affect gut microbiota composition, potentially influencing metabolic health in ways that are still being researched. Sugar alcohols can cause digestive discomfort in some individuals, particularly when consumed in larger amounts.
The safest approach for diabetics is to select pure, unsweetened coconut water without any added sugars or sweeteners. This ensures you’re getting the natural nutritional benefits without unnecessary additives that could complicate blood sugar management or introduce unwanted effects.
Selecting the Right Coconut Water Product
The coconut water market has expanded dramatically in recent years, with numerous brands and product variations available in most grocery stores. This abundance of choice can be overwhelming, particularly when trying to identify products that align with diabetes management goals. Understanding what to look for—and what to avoid—on product labels is essential for making informed selections.
Reading Labels and Identifying Quality Products
The ingredient list is your most valuable tool when evaluating coconut water products. The ideal product contains a single ingredient: coconut water. Some products may include a small amount of citric acid or ascorbic acid as a natural preservative to maintain freshness and prevent oxidation, which is generally acceptable and doesn’t significantly alter the nutritional profile.
Be wary of products with lengthy ingredient lists that include added sugars, natural flavors, artificial flavors, or various additives. Terms like “coconut water beverage” or “coconut water drink” rather than simply “coconut water” may indicate that the product contains additional ingredients beyond pure coconut water.
The nutrition facts panel provides critical information about sugar and carbohydrate content. Compare the “Total Sugars” line with the “Added Sugars” line, which is now required on U.S. nutrition labels. Pure coconut water should show zero grams of added sugars, with all sugar content coming from naturally occurring sugars in the coconut itself.
Pay attention to serving sizes when comparing products. Some brands use smaller serving sizes on their labels, which can make sugar and calorie content appear lower than products using standard eight-ounce servings. Always calculate the nutritional content per equivalent volume when comparing different brands.
Organic certification can be a useful indicator of quality, as organic coconut water must meet specific standards regarding pesticide use and processing methods. While organic products aren’t inherently more nutritious than conventional ones, they may contain fewer pesticide residues and are often produced with more attention to quality control.
Fresh Versus Packaged Coconut Water
Fresh coconut water, extracted directly from a young coconut, represents the gold standard in terms of purity and nutritional content. If you have access to fresh coconuts and the tools to open them safely, this option provides coconut water in its most natural state, free from any processing or preservation methods.
However, fresh coconuts aren’t practical or accessible for most people on a regular basis. Packaged coconut water offers convenience and consistent availability, though processing methods can affect nutritional quality. Heat pasteurization, commonly used to ensure food safety and extend shelf life, can reduce some heat-sensitive nutrients and alter flavor profiles. Some brands use high-pressure processing instead, which may better preserve nutritional content while still ensuring safety.
Refrigerated coconut water products, typically found in the refrigerated section of grocery stores, often undergo less intensive processing than shelf-stable varieties and may have shorter ingredient lists with fewer preservatives. These products generally require refrigeration even before opening and have shorter shelf lives, but they may offer nutritional profiles closer to fresh coconut water.
Shelf-stable coconut water, packaged in aseptic containers or cans, undergoes more intensive processing to allow room-temperature storage. While convenient, these products may contain more preservatives and may have experienced greater nutrient losses during processing. They remain a reasonable option when refrigerated products aren’t available, provided you select brands with minimal added ingredients.
Avoiding Problematic Products
Several categories of coconut water products should be avoided by diabetic individuals. Flavored coconut waters, such as those with added fruit juices or flavorings, typically contain significantly more sugar than plain coconut water. Even when marketed as “natural,” these products deliver a higher carbohydrate load that can complicate blood sugar management.
Coconut water blends that combine coconut water with other fruit juices may seem like a healthy choice but often contain substantially more sugar than pure coconut water. A product that blends coconut water with pineapple juice or mango juice, for example, may contain two to three times the sugar content of plain coconut water.
Products marketed as “coconut water sports drinks” or “enhanced coconut water” may contain added electrolytes, vitamins, or other ingredients. While not necessarily harmful, these additions are typically unnecessary if you’re consuming coconut water primarily for hydration and natural electrolyte content. Some of these products also contain added sugars or artificial ingredients that make them less suitable for diabetics.
Sweetened coconut water products, including those sweetened with honey, agave nectar, or other natural sweeteners, should be avoided. Despite marketing that emphasizes natural sweeteners, these products deliver additional carbohydrates that can spike blood glucose levels.
Broader Health Implications for Diabetic Individuals
Beyond its direct effects on blood glucose, coconut water’s impact on various aspects of health deserves consideration, particularly given the complex health challenges that often accompany diabetes. Understanding these broader implications helps contextualize coconut water’s role in a comprehensive approach to diabetes management and overall wellness.
Hydration and Kidney Function
Adequate hydration is fundamental to kidney health, and diabetic individuals face increased risks of kidney disease as a complication of their condition. Chronic hyperglycemia can damage the delicate filtering structures in the kidneys, leading to diabetic nephropathy, which affects approximately 20-40% of individuals with diabetes.
Maintaining proper hydration supports kidney function by ensuring adequate blood flow to these organs and facilitating the removal of metabolic waste products. Dehydration can concentrate glucose in the bloodstream, potentially worsening hyperglycemia and increasing the kidneys’ workload. Coconut water’s electrolyte content may enhance hydration effectiveness compared to plain water, particularly during periods of increased fluid loss.
However, the relationship between coconut water and kidney health is nuanced. For individuals with normal kidney function, the potassium content is generally beneficial and poses no risk. For those with compromised kidney function, however, the high potassium content could be problematic, as damaged kidneys may struggle to excrete excess potassium efficiently.
If you have been diagnosed with any stage of chronic kidney disease, it’s essential to discuss coconut water consumption with your nephrologist or healthcare provider. They can evaluate your kidney function, review your current potassium levels, and provide personalized guidance on whether coconut water is appropriate for your situation and, if so, in what quantities.
Some research has explored coconut water’s potential role in preventing kidney stones, with mixed results. The citrate content in coconut water may help prevent certain types of kidney stones by inhibiting crystal formation. However, individuals with a history of kidney stones should consult with their healthcare provider, as recommendations may vary depending on the specific type of stones they’ve experienced.
Cardiovascular Health and Blood Pressure
Cardiovascular disease represents the leading cause of mortality among individuals with diabetes, making heart health a critical consideration in diabetes management. The relationship between coconut water and cardiovascular health centers primarily on its potassium content and its potential effects on blood pressure regulation.
Potassium plays a well-established role in blood pressure control through multiple mechanisms. It promotes sodium excretion through the kidneys, helping to counterbalance the blood pressure-raising effects of excessive sodium intake. Potassium also supports vasodilation, the relaxation of blood vessel walls, which reduces vascular resistance and lowers blood pressure.
Several studies have examined coconut water’s effects on blood pressure, with some showing modest reductions in both systolic and diastolic blood pressure among individuals with hypertension. While these effects are generally modest and shouldn’t replace prescribed blood pressure medications, they suggest that coconut water may contribute to overall cardiovascular health when incorporated into a heart-healthy dietary pattern.
The low saturated fat content of coconut water distinguishes it from coconut oil and coconut milk, which are high in saturated fats. While the health effects of coconut-derived saturated fats remain debated, coconut water’s negligible fat content means it doesn’t contribute to saturated fat intake or affect cholesterol levels in the way that coconut oil might.
The magnesium content in coconut water also supports cardiovascular health. Magnesium contributes to normal heart rhythm, supports healthy blood vessel function, and may help reduce inflammation. Adequate magnesium intake has been associated with reduced cardiovascular disease risk in multiple epidemiological studies.
It’s important to maintain realistic expectations about coconut water’s cardiovascular benefits. While it may contribute to heart health as part of a comprehensive approach that includes medication adherence, regular physical activity, stress management, and a balanced diet, it cannot compensate for poor lifestyle choices or replace medical treatment for cardiovascular conditions.
Weight Management and Metabolic Health
Weight management is a central concern for many individuals with type 2 diabetes, as excess body weight, particularly abdominal adiposity, contributes to insulin resistance and makes blood sugar control more challenging. The relationship between coconut water and weight management is complex and depends largely on how it’s incorporated into the overall diet.
At 45-60 calories per cup, coconut water is substantially lower in calories than most fruit juices, sodas, and many other flavored beverages. If coconut water replaces higher-calorie drinks in your diet, it could contribute to reduced overall caloric intake and support weight management efforts. For example, substituting coconut water for a 150-calorie glass of orange juice or a 200-calorie soda would create a meaningful caloric deficit over time.
However, if coconut water is added to the diet without replacing other caloric beverages, it contributes additional calories that could hinder weight loss efforts. This is particularly relevant given that liquid calories tend to be less satiating than calories from solid foods, potentially leading to increased overall energy intake without corresponding increases in fullness or satisfaction.
The natural sugars in coconut water provide quick energy, which can be beneficial in specific contexts such as before or after exercise. For individuals engaging in regular physical activity as part of their diabetes management plan, coconut water can serve as a light, hydrating source of readily available energy that supports workout performance and recovery without the excessive sugar content of many sports drinks.
Some people find that consuming coconut water helps them feel more satisfied and reduces cravings for sweeter, less nutritious beverages. If this psychological benefit helps you avoid higher-calorie or higher-sugar alternatives, coconut water may indirectly support weight management even though it contains calories itself.
The key to successfully incorporating coconut water into a weight management plan is mindful consumption with attention to portion sizes and overall dietary context. Tracking your coconut water intake along with other foods and beverages can help ensure it fits within your caloric and carbohydrate targets for the day.
Exercise, Recovery, and Physical Activity
Regular physical activity is a cornerstone of diabetes management, improving insulin sensitivity, supporting weight management, enhancing cardiovascular health, and contributing to overall well-being. Proper hydration before, during, and after exercise is essential for optimal performance and recovery, and coconut water has gained popularity as a natural alternative to commercial sports drinks.
During moderate to intense exercise, the body loses fluids and electrolytes through sweat. Replacing these losses is important for maintaining performance, preventing dehydration, and supporting recovery. Coconut water’s electrolyte profile, particularly its high potassium content, makes it effective for rehydration, though it contains less sodium than many commercial sports drinks.
For most recreational exercise sessions lasting less than an hour, plain water is generally sufficient for hydration. For longer or more intense workouts, particularly in hot conditions, coconut water can provide both fluid and electrolyte replacement without the excessive sugar content found in many sports drinks. An eight-ounce serving of coconut water typically contains about one-third to one-half the sugar of a comparable serving of a typical sports drink.
The natural sugars in coconut water can provide a quick source of energy during or after exercise, helping to replenish glycogen stores without causing excessive blood sugar spikes when consumed in appropriate amounts. For diabetic individuals, monitoring blood glucose before and after exercise, and adjusting coconut water intake accordingly, helps ensure that hydration strategies support rather than compromise glycemic control.
Some athletes and fitness enthusiasts report that coconut water is gentler on the stomach than sports drinks or other beverages, making it easier to consume during exercise without digestive discomfort. This can be particularly valuable for individuals who struggle with gastrointestinal issues during physical activity.
Post-exercise recovery is another context where coconut water may offer benefits. The combination of fluids, electrolytes, and readily available carbohydrates supports rehydration and glycogen replenishment. The potassium content may also help prevent muscle cramps, though evidence for this effect is mixed and individual responses vary.
Practical Guidelines for Safe Consumption
Translating general information about coconut water into practical, personalized guidelines requires consideration of individual health status, diabetes management goals, medication regimens, and lifestyle factors. The following recommendations provide a framework for safely incorporating coconut water into a diabetic diet while minimizing risks and optimizing potential benefits.
Recommended Portion Sizes and Frequency
For most diabetic individuals with normal kidney function, consuming 4 to 8 ounces of unsweetened coconut water per day represents a reasonable and generally safe amount. This portion size provides hydration and electrolyte benefits while limiting carbohydrate intake to approximately 6-12 grams, which is unlikely to cause significant blood sugar disruptions for most people when consumed as part of a balanced meal plan.
Some individuals may tolerate slightly larger portions without adverse effects on blood glucose, while others may need to limit intake to smaller amounts or less frequent consumption. Individual tolerance depends on factors including insulin sensitivity, current blood glucose control, medication regimen, overall carbohydrate intake, and timing of consumption relative to meals and physical activity.
Consuming coconut water with or shortly after a meal that contains protein, healthy fats, and fiber can help moderate its glycemic impact. The presence of other macronutrients slows gastric emptying and carbohydrate absorption, resulting in a more gradual rise in blood glucose compared to consuming coconut water on an empty stomach.
Timing considerations also matter for individuals who exercise regularly. Consuming coconut water before or during exercise may provide beneficial hydration and energy without causing problematic blood sugar elevations, as physical activity increases glucose uptake by muscles. Post-exercise consumption can support recovery and rehydration during a period when insulin sensitivity is typically enhanced.
It’s advisable to avoid consuming large volumes of coconut water in a single sitting, even if your total daily intake remains within recommended limits. Spreading consumption throughout the day, if you choose to drink coconut water multiple times, helps prevent acute blood sugar spikes and allows for more stable glycemic control.
Monitoring Blood Glucose Response
When introducing coconut water into your diet, careful blood glucose monitoring is essential for understanding your individual response. Check your blood glucose before consuming coconut water and again at one and two hours afterward. This pattern will reveal how coconut water affects your blood sugar and whether your current portion size is appropriate.
If you notice blood glucose elevations exceeding 30-40 mg/dL after consuming coconut water, consider reducing the portion size or adjusting the timing of consumption. Consuming it with meals rather than alone, or choosing times when you’ll be physically active afterward, may help moderate the glycemic response.
Keep a log of your coconut water consumption along with blood glucose readings, noting the time of day, portion size, what else you ate or drank, and any physical activity. Over time, this record w