A Closer Look: Coconut Sugar, a Natural Sweetener

If you have a sweet tooth, but you want to work towards your fitness goals, you are always on the lookout for alternatives to sugar. Lovneet Batra, one of Delhi's most insightful nutritionists, explains why coconut sugar is believed to be a healthier option.

Recently, coconut sugar has become popular as it’s believed to be a more natural option and one that is better for your wellbeing. People with diabetes have also looked to coconut sugar as a healthier option.

Let’s take a closer look at the nutritional content of coconut sugar, and find out if it really is a good, guilt-free alternative.

Coconut sugar is made from the sap of the coconut palm tree and looks like brown, granulated sugar. It is similar to jaggery, which is a concentrate of date, sugar cane juice or palm sap. As a natural sweetener, it has been used for many years to make traditional Asian food products including candies, desserts, and sauces. Being plant-based and minimally processed, it is also a widely used sweetener in many vegan diets.

Why is coconut sugar believed to be a healthier option?

1. Coconut sugar is composed of 70-80% sucrose while jaggery contains around 50% sucrose, with smaller quantities of glucose and fructose, when compared to white sugar.

2. Palm based sugar are rich in amino acids, vitamins, minerals, polyphenols, and antioxidants. Coconut sugar is a good source of potassium, calcium, and zinc, making it ideal for maintaining mineral concentrations.

a. Potassium helps regulate blood pressure and heart rate.

b. Calcium is great for bone health and strengthens muscles and nerves.

c. Zinc boosts the immune system while encouraging wound healing with its anti-inflammatory properties.

3. The Glycemic Index (GI) measures how food affects blood sugar levels. Foods with a higher glycemic index are quickly digested and absorbed into the bloodstream, causing blood sugar levels to rise immediately. While foods with Low GI are slowly digested and absorbed, causing blood glucose levels to rise more gradually. If you are diabetic or looking to control or lose weight, the lower the GI, the better. Studies show that coconut sugar has a GI of 54 compared to white table sugar, with a GI of 65. However, it still causes a similar spike in blood glucose levels and should be taken in equal moderation. The American Heart Association recommends taking no more than 6-9 teaspoons of sugar per day.

So, what is the sweet truth behind the benefits of coconut sugar? Research shows that coconut sugar is not going to do wonders for your weight loss plans and it’s not a nutritional powerhouse either. While it does have slight health benefits when compared to regular white table sugar, the difference is pretty small. While you can substitute white sugar with coconut sugar in your diet, like with all good things in life, it should still be taken within limits!