A sweetener that has become very popular in the past few years is coconut sugar. This sugar is derived from the coconut palm tree and touted as being more nutritious and having a lower glycemic index than table sugar.
This article separates the facts from the fiction to determine whether coconut sugar is really a healthy sugar alternative.
Coconut sugar is also called coconut palm sugar.
It’s a natural sugar made from coconut palm sap, the sugary circulating fluid of the coconut plant. People often confuse it with palm sugar, which is similar but made from a different type of palm tree.
Coconut sugar is made in a natural two-step process:
- A cut is made on the flower of the coconut palm, and the liquid sap is collected into containers.
- The sap is placed under heat until most of the water has evaporated. Manufacturers may refer to this process as dehydration.
The end product is brown and granulated. Its color is similar to that of raw cane sugar, but the particle size is typically smaller or more variable.
Regular table sugar and high-fructose corn syrup don’t contain any vital nutrients and therefore provide “empty” calories.
However, coconut sugar retains many of the nutrients found in the coconut palm.
The most notable of these are the minerals iron, zinc, phosphorus, and potassium, as well as phytonutrients such as polyphenols and antioxidants.
However, even though coconut sugar contains some nutrients, you would get a lot more nutrients from eating whole foods.
Coconut sugar is very high in calories, just like regular sugar. This means that eating it in appropriate quantities would provide negligible amounts of the nutrients it contains.
Medical Perspective“While coconut sugar may contain trace amounts of micronutrients compared to regular table sugar, the quantity is not substantial enough to warrant choosing coconut sugar over other forms or consuming it in large amounts.
“All of the micronutrients in coconut sugar can and should be obtained from whole, nutrient-rich foods.
“Potassium can be found in fruits and vegetables especially potatoes and bananas, and dairy. Phosphorus can be found in whole grains, beans, and dairy. Zinc can be found in meat, poultry, nuts, and seeds. […] Phytonutrients can be obtained by eating a wide variety of colorful fruits and vegetables like berries, spinach, citrus fruits, and onions.”
— Alissa Palladino, MS, RDN, LD, CPT
Learn more about whole-foods and plant-based diets.
Quotes represent the opinions of our medical experts. All content is strictly informational and should not be considered medical advice.
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The glycemic index (GI) is a measure of how quickly foods raise blood sugar levels.
Glucose has a GI of 100. For comparison, foods with a GI of 50 raise blood sugar levels half as much as pure glucose.
Table sugar has a GI of around 60, whereas coconut sugar has a GI of 54.
However, a food’s GI is based on someone eating it in isolation. GI can vary greatly between individuals and may also differ between batches of coconut sugar. It may also depend on the other foods it is combined with and their nutritional content, the size and timing of meals, and other factors.
People usually add sugar to other foods, meaning its GI is not a significant indicator of its effects on blood sugar.
Although the inulin content of coconut sugar probably slows sugar absorption somewhat, it’s unclear whether this modest difference in GI has any relevance to health.
Added sugar can be harmful in large amounts because it causes a significant increase in blood sugar levels. It’s also lacking in nutrients, providing virtually no vitamins or minerals.
Additionally, if you consume it in excess, added sugars may contribute to all sorts of health conditions, such as metabolic syndrome, obesity, diabetes, and heart disease. The Dietary Guidelines for Americans recommend limiting added sugar to
Although coconut sugar has a slightly better nutrient profile than table sugar, its health effects are likely to be similar.
Consider using coconut sugar in moderation, just as you would use regular table sugar.
Coconut sugar is not a miracle food.
It’s very similar to regular table sugar, although it is less processed and contains minor amounts of nutrients. If you’re going to use coconut sugar, consider using it sparingly.
Coconut sugar belongs in the same category as most sugar alternatives. It’s slightly healthier than refined sugar, but less healthy than consuming no sugar at all.