Table of ContentsView AllTable of ContentsGlycemic IndexCoconut Sugar vs. Table SugarNutrition FactsHow It’s MadeCoconut Sugar Alternatives
Table of ContentsView All
View All
Table of Contents
Glycemic Index
Coconut Sugar vs. Table Sugar
Nutrition Facts
How It’s Made
Coconut Sugar Alternatives
Coconut sugar is a natural sweetener derived from the sap of the coconut palm tree. The sap is dried and made into granules or blocks of sugar for culinary uses.It’s often marketed as a healthier alternative to table sugar and with additional benefits.To determine whether coconut sugar makes sense for you, looking at factors like glycemic index, processing, and nutrition is essential.This article examines whether coconut sugar makes a suitable sugar replacement, including its nutritional makeup and its pros and cons when using it.Alfian Widiantono / Getty ImagesCoconut Sugar: Where It Lands on the Glycemic IndexThe glycemic index (GI) is a scale used to evaluate the impact of carbohydrate-containing foods onyour blood sugar levels. It ranks them on a scale of 1 to 100, with higher values indicating a more rapid increase in blood sugar. Using the GI is particularly relevant for individuals who havediabetesor who are otherwise monitoring their blood sugar trends, but it can also be helpful for overall health and wellness.Coconut sugar has a lower GI compared to regular sugar. This means it has a slower impact on blood sugar levels, which can benefit people who need to manage their blood sugar.Coconut sugar generally falls around 35 on the GI scale, whereas table sugar ranks between 60 and 65.While it’s not a huge difference, coconut sugar has a slightly less dramaticeffect on your blood sugar levelsthan table sugar.Glycemic Index Chart for Common FoodsIs Coconut Sugar a Good Sugar Replacement?Coconut sugar is often marketed as a healthier alternative to refined sugar and has some potential advantages. However, it’s important to consider various factors and not view any sugar substitute as a one-size-fits-all solution.BenefitsThe main benefit of coconut sugar is that it is similar to table sugar and can be used in the same ways to sweeten recipes and beverages. Compared to table sugar, coconut sugar does have a slightly lower glycemic index and contains small amounts of severalmicronutrientsthat it retains throughout its processing.Side EffectsCoconut sugar is still sugar. It’s not meant to be consumed regularly or in large amounts but to help enhance the sweetness of specific recipes. Coconut and refined sugars are so similar that they can be used in the same ways in the kitchen with a simple 1-to-1 swap.If you were to eat a lot of sugar, you would consume a significant amount of calories with no fiber, fat, protein, and only minimal amounts of specific vitamins and minerals. Consuming coconut sugar (or any sugar) in large quantities could then increase your risk forinflammation, unintentional weight gain, and related diseases, such as heart disease and type 2 diabetes.Regardless of where it comes from, health experts recommend getting no more than 20% of your total daily calories from added sugar, including coconut sugar.Pros and Cons of Coconut SugarThere are benefits and drawbacks to every type of sugar; coconut sugar is no exception. Here are some pros and cons of coconut sugar.Pros:Coconut sugar has a lower glycemic index (GI) than table sugar.It retains a few micronutrients in small amounts.Cons:Regular consumption of any sugar increases the risk of inflammation, weight gain, and related chronic diseases.It’s still mostly empty calories, with minimal nutritional value.Can You Get Diabetes From Eating Too Much Sugar?Nutrition Facts: Single Coconut Sugar ServingCompared to table sugar and high fructose corn syrup, which provide calories with no nutritional benefit, coconut sugar offers several nutrients in addition to energy.A 2-teaspoon, or 8 gram (g), serving of coconut sugar has the following nutritional composition:Calories: 30Total fat: 0 gSodium: 0 milligrams (mg)Total carbohydrates: 8 gTotal sugars: 7 gProtein: 0 gWhile they’re not always listed on the nutrition facts label, research has found that coconut sugar provides trace amounts of potassium, calcium, zinc, vitamin C, magnesium, iron, and certainantioxidants.Still, this doesn’t mean coconut sugar is a good source of these micronutrients. You would have to eat a lot of coconut sugar to get any beneficial amount, which would come with many extra calories.While coconut sugar contains more nutrients than table sugar, you’re much better off getting vitamins, minerals, and antioxidants from whole food sources, like fruits and vegetables.Sap Extraction and Making Coconut SugarHow is coconut sugar made? It’s derived from the coconut palm tree sap, not from coconuts. The process of making coconut sugar entails two main steps.First, you have to make a cut in the flower of the palm tree, which allows liquid sap to pour out. The sap is collected in containers and then exposed to high heat. This evaporates the sap and any remaining liquid.Then, the dried, crystallized solids are broken into granules that can be used like table sugar. The final product is tan in color and has a caramel-like flavor.Coconut Sugar AlternativesIf you’re looking for sugar alternatives but don’t want to depend on coconut sugar, several other options can be used for cooking and baking, including:Brown sugar:Brown sugar is simply white sugar and molasses, but it has a similar color and texture to coconut sugar.Raw turbinado:Turbinadosugar is made from sugar cane but maintains some molasses from its processing and offers a caramel-like taste.Honey or agave:If you don’t need the solid granules, honey or agave nectar can work well to sweeten recipes and beverages.Maple syrup: Another liquid option, maple syrup brings its unique smoky maple flavor.Sucanat: This comes from sugar cane but undergoes less processing than cane sugar, resulting in a brown color and caramel-like flavor similar to coconut sugar.Date sugar:This is far from table sugar because it’s made from dehydrated ground dates. However, it’s a minimally processed option, and dates are naturally sweet. It works well in specific cooked recipes—just be aware that it doesn’t melt like sugar.Stevia:Derived from the stevia plant, this is sweeter than coconut sugar and works best for sweetening drinks and in baking.There’s no single best sugar alternative or sweetening option.Choose the one that best suits your needs and your preferences.Here’s Why You Should Try Rare Sugars as Your Sweetener SubstituteSummaryThere’s plenty of marketing hype for coconut sugar and other sweetening agents. While coconut sugar is less processed, has a lower glycemic index, and has a slightly better micronutrient profile than table sugar, that doesn’t make it a “health food.” Added sugar is still added sugar, and coconut sugar should still be used in moderation in your kitchen.
Coconut sugar is a natural sweetener derived from the sap of the coconut palm tree. The sap is dried and made into granules or blocks of sugar for culinary uses.It’s often marketed as a healthier alternative to table sugar and with additional benefits.
To determine whether coconut sugar makes sense for you, looking at factors like glycemic index, processing, and nutrition is essential.
This article examines whether coconut sugar makes a suitable sugar replacement, including its nutritional makeup and its pros and cons when using it.
Alfian Widiantono / Getty Images
Coconut Sugar: Where It Lands on the Glycemic Index
The glycemic index (GI) is a scale used to evaluate the impact of carbohydrate-containing foods onyour blood sugar levels. It ranks them on a scale of 1 to 100, with higher values indicating a more rapid increase in blood sugar. Using the GI is particularly relevant for individuals who havediabetesor who are otherwise monitoring their blood sugar trends, but it can also be helpful for overall health and wellness.
Coconut sugar has a lower GI compared to regular sugar. This means it has a slower impact on blood sugar levels, which can benefit people who need to manage their blood sugar.
Coconut sugar generally falls around 35 on the GI scale, whereas table sugar ranks between 60 and 65.While it’s not a huge difference, coconut sugar has a slightly less dramaticeffect on your blood sugar levelsthan table sugar.
Glycemic Index Chart for Common Foods
Is Coconut Sugar a Good Sugar Replacement?
Coconut sugar is often marketed as a healthier alternative to refined sugar and has some potential advantages. However, it’s important to consider various factors and not view any sugar substitute as a one-size-fits-all solution.
Benefits
The main benefit of coconut sugar is that it is similar to table sugar and can be used in the same ways to sweeten recipes and beverages. Compared to table sugar, coconut sugar does have a slightly lower glycemic index and contains small amounts of severalmicronutrientsthat it retains throughout its processing.
Side Effects
Coconut sugar is still sugar. It’s not meant to be consumed regularly or in large amounts but to help enhance the sweetness of specific recipes. Coconut and refined sugars are so similar that they can be used in the same ways in the kitchen with a simple 1-to-1 swap.
If you were to eat a lot of sugar, you would consume a significant amount of calories with no fiber, fat, protein, and only minimal amounts of specific vitamins and minerals. Consuming coconut sugar (or any sugar) in large quantities could then increase your risk forinflammation, unintentional weight gain, and related diseases, such as heart disease and type 2 diabetes.
Regardless of where it comes from, health experts recommend getting no more than 20% of your total daily calories from added sugar, including coconut sugar.
Pros and Cons of Coconut SugarThere are benefits and drawbacks to every type of sugar; coconut sugar is no exception. Here are some pros and cons of coconut sugar.Pros:Coconut sugar has a lower glycemic index (GI) than table sugar.It retains a few micronutrients in small amounts.Cons:Regular consumption of any sugar increases the risk of inflammation, weight gain, and related chronic diseases.It’s still mostly empty calories, with minimal nutritional value.
Pros and Cons of Coconut Sugar
There are benefits and drawbacks to every type of sugar; coconut sugar is no exception. Here are some pros and cons of coconut sugar.Pros:Coconut sugar has a lower glycemic index (GI) than table sugar.It retains a few micronutrients in small amounts.Cons:Regular consumption of any sugar increases the risk of inflammation, weight gain, and related chronic diseases.It’s still mostly empty calories, with minimal nutritional value.
There are benefits and drawbacks to every type of sugar; coconut sugar is no exception. Here are some pros and cons of coconut sugar.
Pros:
Cons:
Can You Get Diabetes From Eating Too Much Sugar?
Nutrition Facts: Single Coconut Sugar Serving
Compared to table sugar and high fructose corn syrup, which provide calories with no nutritional benefit, coconut sugar offers several nutrients in addition to energy.
A 2-teaspoon, or 8 gram (g), serving of coconut sugar has the following nutritional composition:
While they’re not always listed on the nutrition facts label, research has found that coconut sugar provides trace amounts of potassium, calcium, zinc, vitamin C, magnesium, iron, and certainantioxidants.
Still, this doesn’t mean coconut sugar is a good source of these micronutrients. You would have to eat a lot of coconut sugar to get any beneficial amount, which would come with many extra calories.
While coconut sugar contains more nutrients than table sugar, you’re much better off getting vitamins, minerals, and antioxidants from whole food sources, like fruits and vegetables.
Sap Extraction and Making Coconut Sugar
How is coconut sugar made? It’s derived from the coconut palm tree sap, not from coconuts. The process of making coconut sugar entails two main steps.
First, you have to make a cut in the flower of the palm tree, which allows liquid sap to pour out. The sap is collected in containers and then exposed to high heat. This evaporates the sap and any remaining liquid.
Then, the dried, crystallized solids are broken into granules that can be used like table sugar. The final product is tan in color and has a caramel-like flavor.
If you’re looking for sugar alternatives but don’t want to depend on coconut sugar, several other options can be used for cooking and baking, including:
There’s no single best sugar alternative or sweetening option.Choose the one that best suits your needs and your preferences.
Here’s Why You Should Try Rare Sugars as Your Sweetener Substitute
Summary
There’s plenty of marketing hype for coconut sugar and other sweetening agents. While coconut sugar is less processed, has a lower glycemic index, and has a slightly better micronutrient profile than table sugar, that doesn’t make it a “health food.” Added sugar is still added sugar, and coconut sugar should still be used in moderation in your kitchen.
10 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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Oregon State University.Glycemic index and glycemic load.
Stanhope KL.Sugar consumption, metabolic disease and obesity: the state of the controversy.Crit Rev Clin Lab Sci. 2016;53(1):52-67. doi:10.3109/10408363.2015.1084990
Ma X, Nan F, Liang H, et al.Excessive intake of sugar: an accomplice of inflammation.Front Immunol. 2022;13:988481. doi:10.3389/fimmu.2022.988481
Choo VL, Viguiliouk E, Blanco Mejia S, et al.Food sources of fructose-containing sugars and glycaemic control: systematic review and meta-analysis of controlled intervention studies[published correction appears in BMJ. 2019 Oct 9;367:l5524].BMJ. 2018;363:k4644. Published 2018 Nov 21. doi:10.1136/bmj.k4644
U.S. Department of Agriculture. FoodData Central.Coconut sugar.
Asghar MT, Yusof YA, Mokhtar MN, et al.Coconut (Cocos nuciferaL.) sap as a potential source of sugar: Antioxidant and nutritional properties.Food Sci Nutr. 2019;8(4):1777-1787. Published 2019 Sep 30. doi:10.1002/fsn3.1191
Saraiva A, Carrascosa C, Ramos F, Raheem D, Lopes M, Raposo A.Coconut sugar: chemical analysis and nutritional profile; health impacts; safety and quality control; food industry applications.Int J Environ Res Public Health. 2023;20(4):3671. Published 2023 Feb 19. doi:10.3390/ijerph20043671
Alalwan TA, Perna S, Mandeel QA, et al.Effects of daily low-dose date consumption on glycemic control, lipid profile, and quality of life in adults with pre- and type 2 diabetes: a randomized controlled trial.Nutrients. 2020;12(1):217. doi:10.3390/nu12010217
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