Should You Make the Switch to Coconut Sugar? A Complete Guide

ByAgkidzone Staff

Updated: Oct 4, 2024

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Coconut sugar, made by dehydrating and boiling coconut palm sap, is becoming increasingly popular as an alternative to traditional white sugar. While some folks believe that sugar is sugar and everyone should consume less of it, others think that moving away from refined sugars to natural sweeteners offers notable health benefits. Switching to coconut sugar might help lower your overall sugar intake. Although no type of sugar can be considered truly healthy, using coconut sugar instead of refined white sugar can be a smart choice.

Close to Its Natural Form

There are several reasons to choose foods that are close to their natural state. Generally, minimally processed foods are healthier, retain more nutrients, and have fewer additives. Plus, the less processing a food undergoes, the lower its potential negative impact on the body. White sugar, for example, is extensively refined before it reaches supermarket shelves, including processing through natural carbon—often bone char—which gives it its white color. In contrast, coconut sugar undergoes minimal processing, keeping it closer to its natural form.

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Lower on the Glycemic Index

For those mindful of blood sugar levels, coconut sugar ranks lower on the glycemic index compared to white sugar. The glycemic index measures how quickly a carbohydrate-containing food raises blood glucose levels. Foods with a lower glycemic index cause a slower, more gradual rise in blood sugar. While refined sugar ranks in the low to mid-sixties, coconut sugar is rated at around 35. This means it may have a less dramatic impact on blood sugar levels, which could be beneficial for some individuals.

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A Good Source of Electrolytes

Coconut sugar is a natural source of essential electrolytes like magnesium, potassium, and sodium—nutrients typically added to rehydration drinks. As such, it helps the body regulate fluid levels more effectively. This can be particularly beneficial during periods of heavy exercise or illness. So, adding coconut sugar to oatmeal before a workout or mixing it into a smoothie when you're feeling under the weather might offer some extra support.

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Nutrient-Rich for a Sweetener

While fruit is the only sweet food that could be called a true health food, coconut sugar does offer some nutritional benefits. It contains the same 16 calories per teaspoon as white sugar, so you won't save calories by making the switch. However, those calories come with small amounts of calcium, iron, potassium, and a range of antioxidants. These nutrients aren't abundant enough to make coconut sugar a health food, but they do offer a slight edge over refined sugar.

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An Inulin Source

Coconut sugar is a natural source of inulin, a type of dietary fiber that promotes gut health. Inulin encourages the growth of beneficial bacteria like bifidobacteria in the digestive tract. This can help with digestive issues and may improve immune responses. Additionally, bifidobacteria produce nutrients such as vitamin K and several B vitamins, contributing to overall well-being.

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Lower Fructose Levels

Fructose is a type of sugar that the body processes differently from glucose. It's metabolized in the liver and can be converted into triglycerides, a form of fat. High fructose intake is associated with various health concerns. Coconut sugar has lower fructose levels than white sugar, with fructose making up about 20% of its composition. This lower fructose content may make coconut sugar a slightly better option when compared to regular sugar.

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How to Use Coconut Sugar

When shopping for coconut sugar, it's important to read the labels carefully. Some brands blend cane sugar into their products to lower manufacturing costs. Look for products that list coconut sugar as the only ingredient. Remember, though, that coconut sugar has the same calorie count as refined sugar, so it should still be used sparingly. It's not a free pass to consume more sugar, but rather an alternative that might offer minor benefits.

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How to Eat Coconut Sugar

You can use coconut sugar just like traditional sweeteners. It has a rich, slightly nutty taste that adds a nice flavor to a cup of tea or coffee, or when sprinkled over French toast. Stirring a teaspoon or two into your favorite curry, casserole, or soup can bring a touch of sweetness and depth to the dish. Adding a small amount of coconut sugar to a spicy meal can balance the heat without sacrificing flavor.

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Storing Coconut Sugar

Coconut sugar tends to clump, which doesn't affect the flavor but can make it more difficult to measure and use. To prevent this, store it in an airtight container placed in a cool, dry cabinet. Avoid keeping it in cabinets above the stove or in canisters on the counter where it's exposed to heat and light, as these conditions can alter its texture.

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Cutting Down on Sugar

The major benefit of coconut sugar may be its ability to help reduce overall sugar consumption. While it's a fine substitute for white sugar when trying to cut down on processed foods, it still has its drawbacks. Like any other type of sugar, excessive consumption can impact blood sugar levels and contribute to weight gain. However, the rich, satisfying flavor of coconut sugar might make it easier to use less of it once you become accustomed to its unique taste.

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