Avoiding or limiting sugar is one thing health professionals agree upon. Sugar contains no nutrients. This means there is nothing good for our bodies found in sugar. Research has made it abundantly clear that high intakes of sugar are involved in the development of many chronic diseases (obesity, diabetes, elevated lipid levels and cardiovascular disease, inflammation, and cavities).¹,²

Sugar helps to make our food more enjoyable but should be used in moderation. The Dietary Guidelines for Americans recommends that less than 10% of calories come from added sugar.³ The American Heart Association describes this as:

• Women: 100 calories from added sugar (25gm or six teaspoons)
• Men: 150 calories from added sugar (36gm or nine teaspoons) for men⁴ 

We all know to limit table sugar intake, but where does coconut sugar fit in?

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What is Coconut Sugar and Where Does it Come From?

Coconut sugar (or coconut palm sugar) is made from the palm sap of a coconut tree. The sap is then heated for a few hours while the water evaporates and is concentrated. After the sap liquid is concentrated, it is poured into molds to form the coconut sugar granules we purchase at the store. This sweetener has been used for thousands of years in Asia and has gained popularity due to being slightly less processed and a lower glycemic index than table sugar.⁵

Nutritionally, table sugar and coconut sugar are similar. Each teaspoon contains 15 calories and 4gm of carbohydrates. Table sugar retains no vitamins, minerals, or phytonutrients meaning it is considered “empty calories.” Coconut sugar does maintain some nutrients, including magnesium, potassium, iron, zinc, and some B vitamins. But you’d have to eat four times the recommended 6 to 9 teaspoons of added sugar to gain any significant amount of these nutrients.⁶ 

Does Coconut Sugar Spike Blood Sugar?

The glycemic index for coconut sugar is in the low range of 35 to 42.⁵,⁷ Table sugar ranges from 60-69 on the glycemic index (medium range).⁷ The significantly lower glycemic index for coconut sugar is due to its high inulin content! Inulin is a prebiotic soluble fiber that slows glucose absorption resulting in a lower glycemic index score. There is no inulin in table sugar, but there is 4.6gm of inulin per 100gm of coconut sugar (or 25 tsp of coconut sugar).⁷