Coconut sugar has surged in popularity as a “natural” alternative to refined cane sugar, especially among those following paleo or keto diets. But does it live up to the hype? This article breaks down the facts, explaining what coconut sugar is, how it compares to other sweeteners, and whether it fits into a low-carb lifestyle.
What Is Coconut Sugar?
Coconut sugar is derived from the sap of the coconut palm tree. Visually, it resembles brown sugar in both color and texture. The taste is similar to brown sugar, with a subtle caramel-like flavor rather than a strong coconut profile. Unlike white cane sugar, coconut sugar is unrefined, which some proponents claim makes it a more nutritious option.
However, the nutritional differences are minimal. According to dietitians like Dana K. Monsees and Danielle Fineberg, coconut sugar and white sugar are virtually identical in terms of calories (15 per teaspoon) and sugar content (4 grams per teaspoon). The main distinction lies in the refining process: white sugar is stripped of most vitamins and minerals, while coconut sugar retains trace amounts of iron, zinc, calcium, potassium, and short-chain fatty acids.
This matters because while the mineral content is present, you would need to consume excessive amounts of sugar to gain any significant nutritional benefit from it.
Glycemic Index (GI) and Blood Sugar
One key argument in favor of coconut sugar is its lower glycemic index (GI) compared to cane sugar. The GI of coconut sugar is around 35, while white cane sugar’s GI is around 65.
This is important because foods with lower GI values are absorbed more slowly, leading to a smaller spike in blood sugar levels. Some research suggests this could make coconut sugar a better choice for people with diabetes or those aiming to manage their glucose levels. However, further studies are needed to confirm these effects.
Sustainability and Processing
Beyond nutrition, coconut sugar may have environmental advantages. Unlike some palm sugars and heavily processed cane sugars, it tends to be non-GMO and unbleached. Additionally, coconut sugar production is often considered more sustainable than other sugar sources.
The context here is crucial: The food industry often prioritizes efficiency over sustainability. Choosing coconut sugar can be a small step towards supporting more ethical sourcing practices.
Is Coconut Sugar Keto-Friendly?
Despite its purported benefits, coconut sugar is still sugar. It contains carbohydrates that can impact ketosis. If following a strict ketogenic diet, it is best to avoid coconut sugar entirely.
The takeaway: While coconut sugar may be slightly more nutritious and sustainable than some alternatives, it does not fundamentally change the fact that it is still a carbohydrate source. For optimal health, keeping total added sugar intake to around 25 grams per day for women and 36 grams per day for men remains the best approach.
Ultimately, the “best” sweetener is the one you enjoy most while staying within your dietary goals. If you’re looking for low-GI alternatives, consider stevia, erythritol, or monk fruit, which have minimal impact on blood sugar and are suitable for keto diets.
