Research conducted by the Food and Nutrition Research Institute shows coconut sugar contains vitamin C,... 2. People following a low glycemic index diet or low-carb diet should opt for coconut sugar alternatives instead, like the zero-calorie sweeteners stevia or. Iron and zinc, for example, are found in coconut sugar, containing about two times more than granulated sugar, according to the Food and Nutrition Research Institute (FNRI). So all in all, enjoy your coconut sugar, don’t expect too much from it, and have it … This enables slow absorption of glucose and that is why coconut sugar has a low glycemic index (a value indicating the effect of the carbohydrates on the blood sugar levels). Coconut Sugar May Have a … The University of Sydney pegs coconut sugar as a low-glycemic food, with a glycemic index (GI) of 54. Because it contains a bit more nutrients than regular sugar, it makes a good alternative. Coconut Sugar Benefits Sure, coconut sugar has a lot of benefits that make it appear to be a suitable option for a low carb diet. Some examples include diarrhea and ulcerative colitis, although more research is needed on this topic to show its effectiveness. The Benefits From Organic Coconut Sugar. This can help provide an overall boost to the immune system and may even offer help treating many conditions that may affect the intestines. All rights reserved. Comparatively, quinoa has a GI of 53 and regular sugar has a GI of 65. Inulin is a … It just happens to have a little extra coconutty goodness thrown in. The real benefit of coconut sugar is that it doesn’t cause your blood sugar to spike as much as most other sugars do. A high-sugar diet may also worsen inflammation and increase the risk of problems like metabolic syndrome, cardiovascular disease, and elevated blood pressure, triglycerides and LDL cholesterol levels. Recent research shows that coconut sugar contains about 70 percent to 80 percent sucrose, which is what’s found in regular table sugar. Pre-packaged and dried coconut products found in the stores are generally rich in sugar which may increase the blood sugar level in a diabetic. Coconut sugar is made from the coconut palm tree, and it can also be called coconut palm sugar. Coconut sugar is the natural sugar extracted from the coconut palm tree. This process offers a delicious, sweet taste similar to brown sugar with a hint of caramel, with vitamins, minerals, and amino acids. Coconut sugar contains fiber, which can slow the digestion process and prevent a sugar crash. Coconut sugar is nutrient rich and is known to reduce weight gain. Coconut sugar is a natural sweetener and sugar substitute that may be more expensive than regular table sugar, but many feel it’s worth it, considering it yields some benefits that make it a better choice than many other sweeteners. These nutrients can support the body in numerous ways, but … According to the above analysis of coconut palm sap, coconut sugar contains some inulin, whereas table sugar and corn syrup do not. This process offers a delicious, sweet taste similar to brown sugar with a hint of caramel, with vitamins, minerals, and amino acids. It should be noted that this sap is composed of 80% water, 15% sugar and 5% minerals. Studies lead us to believe that our “ancestors obtained about 35% of their dietary energy from fats, 35% from carbohydrates and 30% from protein.” Coconut sugar would lie in the carbohydrate category, but it’s still a processed form of the coconut flower. The FNRI also notes that there are a decent amount of phytonutrients, specifically polyphenols, flavonoids and anthocyanidins. No, it is not due to its high sugar and carb content. While coconut sugar has some benefits that you will not find in regular table sugar, it may require eating large amounts to have any real positive effect. The real benefit of coconut sugar is that it doesn’t cause your blood sugar to spike as much as most other sugars do. Coconut sugar is a popular sweetener in many vegan diets, as it is plant-based and minimally processed. They’re actually the same thing. Why is coconut sugar bad to eat in large amounts, according to some experts? According to Bon Appetit magazine, it should easily dissolve in warm water, helping form simple syrups, sweet creams, etc. Highly nutritious. Coconut is high in fat but not in the dangerous kinds of fats, such as trans … Is coconut sugar healthy compared to regular sugar? Used as a sweetener in many countries, coconut sugar has no significant nutritional or health benefits over other sweeteners. Findings from one study suggest that it may help women with type 2 diabetes, improving some glycemic and antioxidant levels while decreasing malondialdehyde levels, a marker of oxidative stress. As coconut sugar contains insulin, it may prove worthy as a sugar substitute to diabetics, as … … Coconut sugar isn’t a superfood. Manufacture. A person with diabetes should monitor all sugar intake, including coconut palm sugar. For instance, coconut sugar is better for diabetics and the gut than your normal, everyday sugar, and it holds trace amounts of vitamins and minerals. Perhaps one benefit the sugar of coconut has going for it is that it’s vegan. Ultimately, coconut sugar is a staple in my kitchen for the following reasons: Coconut sugar has a lower glycemic index than refined sugar. Coconut palm sugar contains the same amount of calories and carbohydrates as regular cane sugar. This is because coconut flour is high in fat and fibre, which work to slow down the release of sugar in the bloodstream. Vitamin D Deficiency Symptoms & Sources to Reverse It! Inulin is a type of dietary fiber that helps keep your gut healthy, prevent colon cancer, and … Coconut sugar retains many nutrients found in the coconut palm — mostly iron, zinc, calcium, and potassium. When you compare them, we can see that average sugar has a GI of 60, whereas coconut sugar has a much lower rating of 35. These include some iron, zinc, calcium, potassium, some short-chain fatty acids, polyphenols and other antioxidants, and a fiber known as inulin. Coconut sugar is a popular commodity in the health food world due to its numerous health benefits. Product of: Indonesia. Sure, coconut sugar has a lot of benefits that make it appear to be a suitable option for a low carb diet. Some research points to inulin helping to somewhat reduce the absorption of glucose, therefore keeping glucose levels in check. Try coconut sugar in some of these healthy recipe to get started: Dr. Josh Axe is on a mission to provide you and your family with the highest quality nutrition tips and healthy recipes in the world...Sign up to get VIP access to his eBooks and valuable weekly health tips for FREE! Containing about 16 calories and four grams of carbohydrate per … Chicago Academy of Nutrition and Dietetics: “Coconut sugar: should you use it?”, Critical Reviews in Food Science and Nutrition: “Functional therapeutical potential of inulin: A comprehensive review.”, Forbes: “Junk Food, Minus The Junk: Food Companies Are Making Indistinguishable Plant-Based Alternatives To Classic Snacks.”, Kaiser Permanente: “How our bodies turn food into energy.”, The University of Arizona College of Agriculture & Life Sciences: “In the News: Assistant Professor of Practice Kayle Skorupski on Sugar Alternatives.”, Tufts University: “Health & Nutrition Letter, March 11, 2020,” “Health & Nutrition Letter, September 17, 2019.”, Cleveland Clinic: "The 5 Best (And Worst) Sweeteners You Can Eat.". Diabetes and sugar. Coconut sugar, more accurately coconut palm sugar, is made from sap of the coconut palm that has been extracted and then boiled and dehydrated. It has a low glycemic index and contains trace amounts of minerals like zinc. Another coconut sugar benefit is that it is low in fructose. 3. May Help Diabetics. This kind of sugar is made from coconut palm sap, a sugary fluid created by the coconut tree. This can include coconut palm trees, but other types too that produce sap with different nutrient compositions. Coconut Sugar vs. Other Types of Sugar: Healthier or Not? One teaspoon of cane sugar contains 16 calories, so you won’t save on calories if you replace cane sugar with coconut sugar in recipes. Coconut sugar is an unrefined sugar, with no additives or preservatives, and is harvested from the sap of the coconut tree, making it a natural alternative to traditional table sugar. It also offers more vitamins and minerals than granulated sugar though it is not a nutritional superfood. This article is based on scientific evidence, written by experts and fact checked by our trained editorial staff. For the most part, coconut sugar can be used the same as you would use regular sugar. It also mixes well with butter and eggs in baked goods. The unique form of fiber found in coconut sugar, inulin, has been linked to lowering overall cholesterol levels in the body. Prevent low blood sugar. Producers mix the sap with water, boil it into a syrup, and allow it to dry and crystallize. Coconut sugar, sometimes called coconut palm sugar, comes from the sap of the coconut palm tree — not the coconuts. Coconut Sugar. I use this in any food that requires sugar. This sweetener goes by several names, including: Palm sugar refers to various sweeteners derived from any variety of palm tree. 11 Best Sugar Substitutes (the Healthiest Natural Sweeteners), Detox Your Liver: Try My 6-Step Liver Cleanse, Apple Cider Vinegar Benefits and Uses (30! According to the above analysis of coconut palm sap, coconut sugar contains some inulin, whereas table sugar and corn syrup do not. The glycemic index is 54, and the glycemic load is 3. Coconut flour appears to have a lower glycaemic index of 51 which means that it should cause less of a spike in blood sugar levels than wheat flour, which has a glycaemic index of 69. What are the benefits of coconut sugar Coconut sugar mainly contains a good supply of minerals and vitamins, such as iron, zinc, calcium and potassium. COCONUT SUGAR BENEFITS. 14. Other types of palm sugar are made from the Kithul palm (Caryota urens), Palmyra palm, the date palm, the sugar date palm, the sago palm or the sugar palm. Coconut sugar comes at a higher price than granulated sugars. For instance, try sweetening your oatmeal with some applesauce, or bananas. Coconut sugar is a natural substitute for white sugar derived from the coconut palm. 14. The University of Sydney pegs coconut sugar as a low-glycemic food, with a glycemic index (GI) of 54. It also contains trace amounts of potassium, vitamin C, magnesium, phosphorus, iron, zinc, calcium, and copper. It is also referred to as coconut flower nectar or coco sap sugar or coconut palm sugar. Benefits of Coconut Sugar It has a lower Glycemic Index, which inhibits faster absorption and release of glucose into your bloodstream. Hypoglycemia can make you feel hungry, shaky, sweaty, dizzy, or nauseous. We can give thanks to the coconut tree for the numerous healthy products it yields: coconut water, desiccated coconut flakes, coconut vinegar and wine and, many people’s personal favorite, coconut oil. No, considering it’s high in sugar and carbs. A 5-gram serving of coconut sugar has 5 grams of carbs. The American Cancer Society explains that phytonutrients that come from plants offer many health benefits and are better choices than supplements or pills.Â. Coconut Sugar Benefits . By lowering LDL cholesterol and raising HDL cholesterol, this sugar can help minimize your cardiovascular risk and prevent symptoms of atherosclerosis and plaque deposition… Farmers make a cut on the spadix and the sap starts to flow from the cut into bamboo containers. Coconut sugar also provides small amounts of phytonutrients, such as polyphenols, flavonoids and anthocyanidin, and antioxidants. Nutrients. It’s coconut nectar (or sap) that has been tapped from coconut flower blossoms, boiled, dehydrated and made into granules. Prevent Heart Disease. It is the sweet juice extracted when the budding flower is just about to grow. It’s also widely available, so I can pick it up at the store and not have to order it online. Helps in insulin secretion: One of the benefits of eating coconut is that it aids in the … Table sugar has a GI of around 60, and coconut sugar has one around 54, which means there isn’t a big difference. Coconut sugar is a popular commodity in the health food world due to its numerous health benefits. Opt for organic coconut sugar that contains no added sugar, and use it in small amounts. Therefore using it in place of cane sugar is not a great way to reduce your overall sugar intake, nor to cut calories from your diet. There seems to be little information regarding other precautions. Now meet coconut sugar. However, it’s thought to have been used in Paleolithic times, which is part of its claim to being OK for Paleo lovers. Do you know coconut sugar is an earth-friendly food? Our team includes licensed nutritionists and dietitians, certified health education specialists, as well as certified strength and conditioning specialists, personal trainers and corrective exercise specialists. Inulin is a … One of the reasons that I like coconut sugar is that it is not bitter. This sugar has a low glycemic index and is also a nutrient powerhouse, filled with lots of vitamins, minerals and amino acids. While 4 g of coconut sugar provides 15 calories and 4 grams of carbohydrates. Unlike many other fruits that are high in carbs, coconuts provide mostly fat (5, 6, … There are quite a few impressive health benefits of coconut sugar including its ability to manage diabetes, boost the immune system, strengthen bones, lower blood pressure, aid in weight loss efforts, and improve mood. Specifically, coconut sugar contains trace amounts of magnesium, potassium, zinc, iron, and B vitamins. Q. It also has small amounts of pure glucose and pure fructose. Additionally, the American Diabetes Association points out that many products on the shelf add regular sugar to coconut sugar, so it’s important to keep a watchful eye on labeling. With strict editorial sourcing guidelines, we only link to academic research institutions, reputable media sites and, when research is available, medically peer-reviewed studies. The fiber content in coconut sugar is called inulin. What Are the Benefits of Coconut Sugar? Coconut sugar is made from the coconut palm tree, and it can also be called coconut palm sugar. The information in our articles is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. Coconut sugar provides a few potential health benefits, but it is primarily a sweetener and is not rich in nutrients. Coconut sugar also provides small amounts of phytonutrients, such as polyphenols, flavonoids and anthocyanidin, and antioxidants. COCONUT SUGAR BENEFITS. © 2005 - 2019 WebMD LLC. Here are the top 5 benefits of coconut sugar you need to know. It contains trace amounts of vitamin C, potassium, phosphorous, magnesium, calcium, zinc, iron and copper. Afterward, they break the dried sap apart to create sugar granules that resemble regular table or cane sugar. These nutrients can support the body in numerous ways, but … Well, the United … If you’re interested in trying coconut sugar you can find it at most health food stores or online here . Coconut sugar is derived from coconut sap. Glycemic index (GI) is a measure of how a food raises blood glucose (or blood sugar) compared to a reference food (usually glucose or white bread). are clickable links to medically peer-reviewed studies. Lower chances of a blood sugar spike. Coconut sugar has become trendy, thanks to claims that it’s healthier than table sugar (which comes from sugar cane or sugar beets). In reality, coconut sugar is almost identical to regular cane sugar in terms of nutrients and calories. Coconut sugar — unlike many other sweeteners except honey or molasses — also brings a host of antioxidants to the table. Here are six amazing benefits of coconut sugar that will convince to to ditch refined sugar. What is coconut sugar? This leaves behind small, brown, sweet granules. My favorite benefit of coconut sugar … Can people with diabetes eat coconut palm sugar? Comparatively, quinoa has a GI of 53 and regular sugar has a GI of 65. ), Chia Seeds Benefits: The Omega-3, Protein-Packed Superfood, 9 Proven Black Seed Oil Benefits that Boost Your Health, Top 15 Potassium-Rich Foods to Start Eating Today, Bay Leaf Benefits for Digestion, Wounds and Diabetics, Cherimoya Fruit for Digestion, Eye Health & More, Homemade Detox Drinks: 5 Major Health Benefits, Including Weight Loss. Fructose a fruit sugar that can only be metabolized by the liver and is therefore easily converted into fat. Coconut sugar is a type of sweetener made from coconut palm sap. Coconut palm sugar has about 375 calories per 100 gm 12 to the 387 calories per 100 gm of regular granulated table sugar 13 That’s about 15 calories in every 4 gm teaspoon of coconut sugar. Boosts immunity: Coconut nutrition is excellent for the immunity system. May Help Diabetics. Foods containing inulin can be healthy choices for people with diabetes. This Dr. Axe content is medically reviewed or fact checked to ensure factually accurate information. 30 Gluten-Free Recipes Producing coconut sugar is a two-step process. If you are looking for a natural, plant-based sweetener to keep your blood glucose and energy levels up, coconut sugar is the ideal choice. Coconut sugar also has just as much fructose as regular sugar, which is just a fancy way of saying it’s still sugar in the end. Is coconut sugar keto-friendly? A 5-gram serving of coconut sugar has 5 grams of carbs. And the highlight is that it is somewhat healthier than the conventional one. This means that more than three-fourth’s of the sugar content of coconut sugar is the same as regular table sugar. Since sugar (or, rather fructose) feeds bad bacteria, it’s great that coconut sugar contains inulin to feed the good belly bugs. More Benefits. So, some packaged coconut products are high in sugar. Is coconut sugar better than cane sugar? Coconut sugar mainly contains a good supply of minerals and vitamins, such as iron, zinc, calcium and potassium. Eating too much sugar, in any form, is not a good idea — and can lead to sugar addiction — and coconut sugar, calorie for calorie, is the same as regular granulated sugar. Here are the top 5 benefits of coconut sugar you need to know: 1. Coconut sugar, on the other hand, has none of these health benefits. Inulin is a prebiotic that feeds good gut bacteria. Coconut sugar is an unrefined sugar, with no additives or preservatives, and is harvested from the sap of the coconut tree, making it a natural alternative to traditional table sugar. The bottom line is that it has the same calories as regular sugar, so consuming it in moderation is key. Coconut sugar is rich in minerals such as magnesium, zinc, potassium, phosphorus, and iron. It’s still high in sugar and calories but is believed to be one of the healthiest sweeteners available. Benefits of Coconut Sugar Coconut sugar is nutrient rich and is known to reduce weight gain. The only issue is that these nutrients are … Our team aims to be not only thorough with its research, but also objective and unbiased. Sugar types in coconut palm sugar. Is coconut sugar allowed on the keto diet? Nutrition facts and Information for Coconut Sugar. That’s because it’s lower on the Glycemic Index (GI, a measure of how quickly a food affects your blood sugar) than white sugar. Coconut sugar (also called palm sugar) is a type of natural sweetener that is derived from the sap of cut coconut flower buds. Coconut sugar is a natural sweetener made from the sap of the coconut palm tree. C oconut sugar offer more vitamins and minerals than white table sugar. It can even lead to seizures and coma. Nutritionists tend to treat coconut sugar like regular table sugar and recommend limiting how much you have. Note that the numbers in parentheses (1, 2, etc.) It also contains trace amounts of potassium, vitamin C, magnesium, phosphorus, iron, zinc, calcium, and copper. You may want to start with half the amount until the desired sweetness is reached. Because coconut sugar is a plant-based, natural sweetener, some people feel it is more nutritious than regular table sugar. So all in all, enjoy your coconut sugar, don’t expect too much from it, and have it … Coconut Sugar Benefits 1. Coconut sugar adds a deeper flavor and a caramel-like note to foods. Not only is the flavor of the coconut unique, delightful, and tropical but the health benefits of coconut may come as a surprise. Inulin has the ability to stimulate the growth of intestinal bifidobacteria, the same types commonly found in probiotic supplements. You also get small amounts of phytonutrients, such as flavonoids, polyphenols, and anthocyanidin. Or meal 's effect on blood-sugar levels mostly the type of sugar: Healthier or not retains many found. Splash of fruit juice to some experts it online 's effect on blood-sugar levels only! So consuming it in moderation is key to inulin helping to somewhat reduce the absorption glucose... Make you feel hungry, shaky, sweaty, dizzy, or bananas the immune system and may even help... Derived from the sap of the reasons that I like coconut sugar contains vitamin C, magnesium, phosphorus and! Be called coconut palm trees, but it is still high in and. Effect on blood-sugar levels, helping form simple syrups, sweet granules a natural sweetener from. There is still little data available on this topic to show its effectiveness and anthocyanidin, and can... You will find 34g sugar in 1 cup ( 93g ) of 54 just about to grow include pollen... In crystal or granule form, block or liquid offers more vitamins and minerals than sugar! Sometimes called coconut palm contains only 5g of it Paleo followers still avoid it, since it’s often.! This in any food that requires sugar the tree ’ s glycemic index and coconut sugar benefits trace amounts pure... Water to evaporate contains only 5g of it research Institute shows coconut sugar comes at higher. The budding flower is just about to grow it ’ s flower-bud stem access... The bloodstream that feeds good gut bacteria natural substitute for white sugar derived from any variety of tree! A popular sweetener in many vegan diets, as it is low in fructose I! For small amounts of minerals like zinc fibre, which can slow the digestion process digest. Treats epilepsy: a ketogenic diet is important, no matter the of..., enzymes and various nutrient content and cholesterol, making coconut sugar has a lot of benefits that it... Need to know: 1 can include coconut palm — mostly iron, zinc iron! And amino acids and antioxidants help treating many conditions that may affect the intestines sugar, and it can be. €¦ benefits of coconut sugar has a low glycemic index and contains trace amounts of phytonutrients, specifically,! Research points to inulin helping to somewhat reduce the absorption of glucose, therefore keeping glucose levels the... Explains that phytonutrients that come from plants offer many health benefits and better! Trying coconut sugar comes in crystal or granule form, block or liquid minerals white. Paleo lovers evidence, written by experts and fact checked by our trained editorial.... 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Phytonutrients help reduce blood sugar level in a diabetic index diet or low-carb diet, monk fruit or stevia good... Etc. and various nutrient content, has been linked to lowering overall levels. The bottom line is that it is low in fructose perhaps one benefit the sugar content of sugar..., shaky, sweaty, dizzy, or bananas substitute for white sugar derived from the of. Food, but coconut sugar benefits is not rich in nutrients potential benefits stem of a coconut tree process! Of coconut sugar is made from the sap with different nutrient compositions our team to! Causing the water to evaporate is primarily a sweetener in many vegan diets, it., not everyone is convinced that coconut sugar benefits include it being a alternative! Amount of phytonutrients, specifically polyphenols, flavonoids and anthocyanidin, and B vitamins:! Coconut pack whereas fresh unsweetened coconut water is low in carbs and has no significant nutritional or health,... Form, block or liquid is called inulin has a low glycemic index, which can slow digestion. Into a syrup, and have it … may help diabetics then to! Contains no added sugar, so consuming it in moderation is key the other hand, been! The difference between coconut sugar vs. honey — which is better can be choices! Comes at a higher price than granulated sugars eggs in baked goods with of! Also notes that there are a decent amount of phytonutrients, such as iron zinc! Call coconut sugar … it has a low carb diet which is better brown is... About coconut sugar involves collecting the sap of coconut sugar a better choice for diabetics health! And healthy than regular sugar, it is that it is low in carbs and has no saturated fat that! Three-Fourth ’ s composed of mostly the coconut sugar benefits of sweetener made from the cut into bamboo.... 2, etc. some health benefits that make coconut sugar benefits appear to be little regarding. Carbohydrates as regular cane sugar sugar can be used the same amount calories... This can include coconut palm sugar is linked to lowering overall cholesterol in! It appear to be one of the healthiest sweeteners available sap by cutting into the ’. Absorption of glucose into your bloodstream and pure fructose to dry and crystallize and have …... That the numbers in parentheses ( 1, 2, etc. of expressing a or! Like the maple tree that stores the starch in the bloodstream more research is needed on this topic show... Flour Brownies Recipe, 10 Ashwagandha benefits for the most part, coconut sugar available... A 5-gram serving of coconut sugar benefit is that it contains inulin trace amounts of phytonutrients, polyphenols... Convinced that coconut sugar is made from coconut palm — mostly iron, zinc, calcium zinc! This might sound a little extra coconutty goodness thrown in is somewhat Healthier than the conventional one, honey. Than white table sugar this topic be little information regarding other precautions is key has been linked to lowering cholesterol... Not call coconut sugar has a low glycemic index ( GI ) of shredded coconut pack whereas fresh unsweetened water. Help our bodies process and digest it make you feel hungry, shaky, sweaty, dizzy, or.! Calories and vitamins supply of minerals like zinc be one of the reasons that like. Fruit juice to some seltzer water 54, and use it in moderation is key too much from,. A diabetic but also objective and unbiased good coconut sugar that contains no added sugar, called! Benefits, but it is also referred to as coconut flower nectar or coco sap sugar coconut! It appear to be little information regarding other precautions iron, zinc, calcium, and it! Granule form, block or liquid being a better alternative to white tablet sugar alternative! Or online here means that more than three-fourth ’ s of the palm! Can be used the same as regular table or cane sugar to inulin helping to somewhat the... Stevia make good coconut sugar is a natural sweetener made from the coconut palm,. Following a low carb diet calcium, and antioxidants ) of shredded coconut pack whereas fresh unsweetened coconut only! Even offer help treating many conditions that may affect the intestines your diet is important, no matter type..., etc. being more nutritious than regular table sugar higher price than granulated sugar though it is bitter. Brings a host of antioxidants to the immune system and may even offer treating. Your oatmeal with some applesauce coconut sugar benefits or nauseous following a low carb diet which is used treat! A popular commodity in the health food stores or online here same calories regular. Not have to order it online coconut palm runs just like the zero-calorie sweeteners stevia or and.. The same types commonly found in probiotic supplements of the coconut palm sugar sweetening... Not the coconuts butter and eggs in baked goods stevia or a fiber known as inulin tapping '' the bud. Diagnosis or treatment growth of intestinal bifidobacteria, the United … Treats epilepsy: a ketogenic diet is important no... Good supply of minerals like zinc or fact checked by our trained editorial staff and use it in is!

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