In terms of trace elements, 100 g contains 625 milligrams (mg) of potassium and 125 mg of sodium. According to the American Diabetes Association, diabetics can use coconut sugar as a sweetener on a diabetic diet plan, but use it in moderate quantities. Many people hear coconut sugar is a lower GI food than other sugar, but this can be misleading. 3. Coconut sugar contains traces of minerals and antioxidants and the same amount of carbohydrates compared to regular white sugar. The article states that while coconut sugar is less refined and has more nutrients, people should treat it just like table sugar and use it sparingly. Both offer some, but not much! The products tend to contain few, if any, calories, carbohydrates, and sugars, and people…, Coconut palm sugar has a rich caramel color, tastes like brown sugar, and has a relatively low glycemic index score. It also has plenty of calories and carbohydrates. Two common sugars most people know about and consume regularly are white table sugar and corn syrup or high-fructose corn syrup. Coconut sugar is a hot commodity in the health food world due to its fantastic benefits. It is important to note that it is not a nutritional superfood, but only a marginally more healthful version of sugar. Let's read on to know the health benefits of coconut sugar. Kirsten Nunez, MS is a health and lifestyle journalist based in Beacon, New York. This is because sucrose is made up of half fructose. The iron content in coconut sugar will help improve your blood circulation, which can further increase oxygenation and nutrient availability. So, start having coconut sugar every day to reap the benefits. This is true as many may turn to alternative sweeteners such as coconut sugar to try to fulfill their cravings in a guilt-free way. This sap circulates through the tree in a similar way to maple syrup. Those who want to maintain a strict Paleo lifestyle can opt for coconut nectar. Because it contains about 15 calories and 4 grams of carbohydrates just as normal refined sugar. Coconut sugar has about 20 to 30 per cent of fructose and 70 to 75 per cent of sucrose. According to the Food and Research Institute, iron and zinc are found about two times more in coconut sugar than granulated sugar. The significant difference between coconut sugar and regular table sugar can be seen in the glycemic index (GI) levels of the two sugars. If you liked reading this article, share it with your close ones. Scroll down the page to the “Permission” section . Foods with a higher GI score will raise blood sugar levels faster than foods with a low GI score. On the other hand, coconut sugar has nutrients found in the coconut palm and these include iron, zinc, calcium, potassium, polyphenols, and antioxidants. It can be used in dessert preparations, cocktails, shakes, or smoothies for a sweet boost. Can people with diabetes eat coconut palm sugar? Rather, coconut sugar is a plant-derived sugar made from the sap of the coconut palm tree. For every 100 g of high-fructose corn syrup, there are 76 g of carbohydrates of which 75.65 g is sugar. People use the glycemic index or GI of certain foods to measure their impact on blood glucose levels. To make coconut flower nectar, they then mix the sap with water and boil it down to a syrup. In addition to writing and editing, Christabel is also a certified Hatha yoga and meditation teacher. 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. Coconut sugar ranges relatively low in the glycemic index count compared to refined sugar which is high in glycemic index. Considered a natural sweetener, coconut sugar is a relatively new sweetener joining the ranks of sugar substitutes. Do you know coconut sugar is an earth-friendly food? However, the respective health benefits are probably modest. . Some people confuse coconut sugar with palm sugar. So coconut sugar, with 70 to 80 percent sucrose content, would have 35 to 40 percent fructose content. All rights reserved. While small amounts of sugar have no overall harmful effects on our bodies, consuming a diet rich in added sugars does. may earn compensation through affiliate links in this story. Though table sugar and coconut sugar come from different sources, the chemical makeup of the sugars themselves is similar. Regular refined sugar and high-fructose corn syrup have empty calories and do not contain vital nutrients. Coconut sugar has a similar look and feel to unprocessed raw sugar, but it may have more natural variants, such as light or dark granules or fluctuations in granule size. Coconut sugar has a low glycemic index as compared to regular table sugar. Coconut sugar is the dehydrated and boiled sap of the coconut palm. For every 100 grams (g) of granulated sugar, there are 99.98 g of carbohydrates of which 99.80 g is pure sugar, with the remaining minute amount being minerals, including sodium and calcium. Harvard Health Publishing: Are Certain Types of Sugars Healthier Than Others? Christabel Lobo is a freelance health and wellness writer currently based in Mysore, south India’s yoga capital. Unfortunately, coconut sugar is not a weight loss miracle or nutritional wonder. Terms of Use Coconut sugar is sweeter than the regular sugar, so less amount should be used. Read More: Your Brain On Sugar: A Conversation With Max Lugavere. You can also add coconut sugar to your tea or coffee and in savoury dishes too. Both these sugars contain little to no essential nutrients. The fructose that you get from fruits is healthy and good. Some people may think coconut sugar is a perfect alternative they can add to recipes guilt-free and without restraint. Coconut sugar is enjoying a boom in popularity, thanks partly to some people claiming it is a healthful alternative to other sugar types. Both coconut sugar and table sugar are primarily sucrose, a disaccharide, while their remaining molecular makeup comprises two monosaccharides, fructose and glucose. Your Brain On Sugar: A Conversation With Max Lugavere, 2015-2020 Edition of the Dietary Guidelines for Americans, contains antioxidants and the fiber inulin, Substituting Coconut Palm Sugar for Sugar in Baking, American Diabetes Association: Statistics About Diabetes, American Heart Association: Naturally Occurring Sugars and Added Sugars. Is it good as an alternative sugar to support weight loss? Repeated consumption of foods high on the GI scale can result in insulin resistance and obesity. It is essential that people understand both the benefits and risks of using coconut sugar. Michigan State University Extension: Gone Coconuts: New Sugar or Old Hype? According to the above analysis of coconut palm sap, coconut sugar contains some inulin, whereas table sugar and corn syrup do not. Feel free to check out her portfolio: Here click on the “Settings” tab of the Notification option. Her writing has appeared in Byrdie, The Hindu Business Line, Trivago, Open Skies, Fodor’s, London’s Evening Standard, Silkwinds, HuffPost, Barclays Travel, and on her personal yoga & travel blog, Where’s Bel. According to the Ultimate Paleo Guide, if a person is on a Paleo diet, coconut sugar is an option that you can use to satisfy your sweet tooth. Coconut sugar has a GI of 35, which is approximately half that of regular table sugar. As the name suggests, added sugars are any sugars that have been added to foods during processing. And, with more than 1.5 million new cases of diabetes being diagnosed in Americans annually, per the American Diabetes Association, the need to reduce the daily intake of added sugars is becoming increasingly important.