Madeleine Hull
Coconut sugar is a popular alternative to refined white and brown sugar. It is made by cooking the sap from coconut palm flowers until it becomes a brown syrup. While it has a glycemic index of 35, lower than regular sugar, and provides nutrients like potassium, zinc, iron, and antioxidants, it is still sugar and high in fructose. As a result, it is controversial whether coconut sugar is allowed on the ketogenic diet, a low-carb, high-fat diet that aims to force the body into ketosis, a metabolic state where fat is burned for energy instead of carbohydrates. While some sources claim coconut sugar is keto-friendly, others advise against it due to its high carbohydrate content, arguing that it can quickly push someone out of ketosis.
| Characteristics | Values |
|---|---|
| Coconut sugar allowed on a ketogenic diet | No, due to its high carbohydrate content |
| Carbohydrate content | 2.0g net carbs per 2g serving |
| Impact on ketosis | Can easily disrupt ketosis |
| Glycemic index | 35, lower than regular sugar |
| Nutritional benefits | Contains potassium, calcium, iron, zinc, vitamin C, copper, polyphenols, and antioxidants |
| Alternative to refined sugar | Yes, due to its health benefits and lower fructose content |
| Suitable for diabetics | Yes, due to its lower fructose content and gentler impact on blood sugar |
| Suitable for weight loss | Yes, due to its lower fructose content and lack of blood sugar spikes |
| Moderation | Can be incorporated in small amounts while on a keto diet |
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What You'll Learn
Coconut sugar is high in fructose and carbohydrates
Coconut sugar is produced from the sap of the coconut palm. It contains glucose and fructose and has a glycemic index of 35, which is much lower than that of regular sugar, at around 60. This means that coconut sugar causes a slightly smaller increase in blood sugar than regular table sugar.
However, coconut sugar is still sugar and is high in fructose and carbohydrates. One tablespoon of coconut sugar contains 12 grams of carbohydrates, which is only slightly less than the 12.6 grams of carbohydrates in refined white sugar. While the glycemic index of coconut sugar is lower than that of refined white sugar, the carbohydrate count for both is relatively the same.
The high fructose content of coconut sugar can contribute to impaired blood sugar control. Consuming too much fructose, especially from sugar-sweetened drinks, may increase the risk of health disorders such as diabetes, obesity, and cardiovascular disease. Therefore, while coconut sugar contains some nutrients, the high sugar content outweighs any potential benefits.
When following a ketogenic diet, it is important to limit carbohydrate intake and reduce added sugar consumption to reach a state of ketosis. Coconut sugar is high in carbohydrates and sugar, which means it is likely not suitable for a ketogenic diet. However, some sources suggest that coconut sugar can be used in very small amounts as part of a ketogenic diet, as long as it is counted within the total daily carb limit.
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It has a lower glycemic index than regular sugar
Coconut sugar is made from the sap of the coconut palm and has a lower glycemic index than regular sugar. It is absorbed more slowly than regular sugar, which means it has a gentler impact on blood sugar levels. This is because coconut sugar contains a fibre called inulin, which may slow glucose absorption.
The glycemic index of coconut sugar is 35, while refined white sugar has an index of 60–70. This means that coconut sugar has a much lower impact on blood sugar levels than regular sugar. In addition, coconut sugar provides small amounts of nutrients like potassium, zinc, iron, calcium, vitamin C, copper, and antioxidants.
However, it is important to note that coconut sugar is still sugar and will count as both carbs and calories. The carbohydrate count for coconut sugar and refined white sugar is relatively the same. Just one tablespoon of coconut sugar contains 12 grams of carbohydrates, while refined white sugar contains 12.6 grams. This high carbohydrate content can quickly push you out of ketosis, which is the state your body needs to be in for a ketogenic diet to work.
Therefore, while coconut sugar can be incorporated into a keto diet in very small amounts, it is important to keep a count of the carbs and consume it in moderation as part of a healthy and balanced keto diet.
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Coconut sugar is absorbed more slowly than regular sugar
Coconut sugar is a natural sweetener made from the sap of the coconut palm tree. It contains several important nutrients and is less processed compared to regular table sugar. Coconut sugar has a glycemic index of 35, while table sugar has a glycemic index of around 60. This means that coconut sugar is absorbed more slowly than regular sugar and has a gentler impact on blood sugar levels.
The glycemic index (GI) is a measure of how quickly foods raise blood sugar levels. Foods with a higher GI score will raise blood sugar levels faster than foods with a lower GI score. The inulin fiber content in coconut sugar may play a role in lowering its GI score and slowing glucose absorption. However, it's important to note that the quantities of beneficial compounds in coconut sugar may be small, and one would have to consume a significant amount to get a healthy dose of them.
While coconut sugar has benefits that make it appear suitable for a low-carb diet, it is still sugar and likely would not be friendly to a ketogenic diet. The ketogenic diet involves limiting carbohydrate intake and reducing sugar consumption to reach a state of ketosis. Coconut sugar is high in fructose and carbohydrates, which can contribute to impaired blood sugar control and interrupt ketosis.
However, some sources claim that coconut sugar and other coconut products can be beneficial to a ketogenic diet when used in moderation. Coconut products tend to be relatively low in carbs while providing healthy fats, dietary fiber, and nutrients. The fiber in coconut products does not significantly impact blood sugar or ketosis. When incorporating coconut sugar into a keto diet, only very small amounts should be used, counting towards the total daily carb limit.
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It can be used in very small amounts on a keto diet
Coconut sugar is made from the sap of the coconut palm and has a glycemic index of 35, which is much lower than regular sugar. It also provides small amounts of nutrients like potassium, zinc, iron, calcium, vitamin C, copper, and antioxidants.
Despite these benefits, coconut sugar is still sugar and will count as both carbs and calories. On a ketogenic diet, it is important to limit your carb intake and reduce added sugar consumption to reach a state of ketosis. Coconut sugar has a relatively high carbohydrate count, with 100 grams of carbs per 100-gram serving, or 2.0g net carbs per 2g serving. This can significantly impact the daily carb allowance even in small quantities, making it generally unsuitable for those adhering to a strict keto diet.
However, some sources suggest that coconut sugar can be incorporated into a keto diet in very small amounts. It is said to have a gentler impact on blood sugar levels and can be used as a minor sweetener in coconut yogurt, sprinkled on berries, or blended into nut butter. It is important to keep a count of the carbs in the coconut sugar consumed so that you don't exceed your daily carb count limit.
While coconut sugar may not be suitable for a strict keto diet, it can potentially fit into a less strict, low-carb lifestyle. This approach typically allows for a slightly higher daily net carb intake, between 30-50g. Even in this more lenient approach, the inclusion of coconut sugar should be limited to very small amounts.
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There are keto-friendly alternatives to coconut sugar
Coconut sugar is made from the sap of the coconut palm tree and has a lower glycemic index than regular sugar. It also contains nutrients like potassium, zinc, and iron. However, it is still sugar and will contribute to your daily carb and calorie count. Therefore, it is not considered keto-friendly by some sources.
Erythritol
Erythritol is a sugar alcohol often used as a low-calorie sweetener. It has zero calories and does not trigger an insulin response, making it a popular choice for those on a keto diet. It has a sweetness level of about 70% of sugar, so you may need to use more to achieve the same level of sweetness. A recommended ratio is 3:4, or 3 cups of coconut sugar to 4 cups of erythritol.
Stevia
Stevia is a natural sweetener derived from the Stevia rebaudiana plant. It is up to 250 times sweeter than granulated sugar but contains zero calories and carbs, making it a popular sugar substitute. When substituting stevia for coconut sugar, a 2:1 ratio is recommended, but you may need to adjust for taste due to its higher sweetness level.
Monk Fruit
Monk fruit is a natural sweetener extracted from a small round fruit native to southern China. It is low in calories and has a similar sweetness level to sugar, making it a good option for keto recipes. Golden monk fruit is considered the most similar to coconut sugar in taste, texture, and how it bakes into foods. It is also free of the bitter aftertaste associated with some artificial sweeteners.
Xylitol
Xylitol is another plant-derived sugar alcohol often used as a low-calorie, low-carb substitute for sugar. It is commonly found in sugar-free candies and gums and can be a great substitute for coconut sugar in baking recipes.
Brown Sugar
If you are looking for a substitute that is more readily available, brown sugar can be used as a 1:1 replacement for coconut sugar. It has a richer, sweeter flavor than refined sugars and a similar brown color. However, keep in mind that brown sugar is still high in calories and carbs and may not be suitable for a keto diet.
Maple Sugar
Maple sugar is made by boiling maple sap or unprocessed syrup until it forms crystals. It is a less processed alternative to regular sugar with a similar brown color and caramel flavor to coconut sugar. It can be used as a 1:1 substitute but may need to be ground to a finer consistency for easier dissolution.
Date Sugar
Date sugar is made from dehydrated ground dates and is often used as a substitute for regular sugar in health-conscious recipes. It is richer in fiber and minerals than many other sweeteners and can be used as a 1:1 replacement for coconut sugar.
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Frequently asked questions
No, coconut sugar is loaded with carbs, making it a poor choice for anyone sticking to a ketogenic diet that focuses on keeping carb intake low. Consuming coconut sugar can disrupt ketosis, the metabolic state central to the ketogenic diet.
Coconut sugar is an all-natural sweetener. It is made by harvesting sap from the blooms of the flowers on the coconut palm. The liquid is cooked until it becomes a brown syrup. The syrup can be bottled and sold in syrup form, pressed into blocks, or crystallized.
Coconut sugar has a low glycemic index and doesn’t cause blood sugar spikes. It is also a source of iron, zinc, calcium, vitamin C, copper, and potassium. It also contains polyphenols and antioxidants.
Yes, there are several alternatives to coconut sugar for those on a keto diet. These include stevia, sucralose, erythritol, xylitol, monk fruit, and yacon syrup.
