For thousands of years, people in Southeast Asia have been producing sandy-brown flavored sugar from the nectar of coconut palm flowers and use it as a natural, unbleached sweetener. But is it a solution for you? Is coconut sugar keto friendly?
As you are in a keto diet, some sort of keto approved sugar is always a blessings for you. But finding something like that is always difficult. And natural sweeteners are mostly restricted for keto diet. Such as- honey is not keto friendly. So if you can find coconut sugar as keto friendly it will be real good news.
But before knowing is coconut sugar keto friendly we must know what is coconut sugar.
What is coconut sugar?
All forms of sugar are concentrated forms of natural plant sugars. Coconut sugar is also the same.
Sugar can come from sugar cane, sugar beets, maples, flower nectar (honey), agave plants, rice, etc. They are quite similar, with about 15 calories and 4 grams of sugar (carbohydrates) per teaspoon. Coconut sugar is no exception.
Coconut sugar is also known as coconut palm sugar.
Coconut palm sugar is produced from the nectar of coconut buds. The shoots are opened and the sap is captured, and then boiled. The result is a caramel-colored sugar that has similarities to brown sugar.
So why coconut sugar is getting some priority over other sugars or sweeteners? To understand this lets discuss the benefits and side effects of coconut sugar in brief.
Coconut sugar: benefits and harms to the human body
Before going to: is coconut sugar keto friendly it is necessato know what type of benefits and side effects it has.
This natural sweetener is considered healthy due to its unique chemical composition. Its usage allows you to maintain cheerfulness and well-being:
The essential amino acid glutamine promotes better muscle growth, wound healing, quick recovery after irradiation and chemotherapy.
Inositol (also called Vitamin B8) restores the health of the nervous system, improves vision, normalizes sleep, and helps to cope with depression.
Mineral salts of potassium contribute to maintaining normal blood pressure, which is especially important for hypertensive patients.
The main advantage of this sweet product is its low glycemic index.
It shows the rate at which carbohydrates are absorbed by the body, raising blood sugar levels. After consuming coconut sugar, a sharp jump does not occur, the product is absorbed gradually, supplying the body with energy for a long time.
Therefore, coconut sugar is useful for those who want to lose weight, people with weakened immunity. But the glycemic index has nothing to do with the calorie content of the product; when losing weight, you need to use it sparingly, observing the chosen diet. specially in a keto diet, where carbs and calories play a vital role.
Is coconut sugar keto friendly
So lets discuss on this and try to understand is coconut sugar keto friendly or not. For this primarily we will discuss the properties of coconut sugar and form there we will decide: is coconut sugar keto friendly.
Chemical composition of coconut sugar
Coconut sugar contains many vitamins and 16 amino acids, and in this indicator significantly surpasses other natural and artificial sweeteners in nutritional value. vitamin B complexes and a high content of inositol, which is necessary for nerve health and cognitive functions. Inositol can also help fight depression.
Coconut sugar is rich in minerals. For example, it contains 2 times more Iron (Fe), 4 times more magnesium (Mg), and also 10 times more zinc (Zn) than brown sugar.
Coconut sugar is the best natural sweetener since it has the lowest glycemic index (GI). Simple carbohydrates due to high GI, are quickly converted to glucose and enter the bloodstream. Low GI foods release glucose slowly and gradually, which is therefore better for controlling blood sugar.
The glycemic index of coconut sugar is estimated at GI 35. (Regular sugars have a GI of about 68 and above, glucose – 100) This makes coconut palm sugar the preferred option for diabetics who must follow a glycemic diet.
According to nutritionists, replacing the usual sugars and sweeteners with coconut sugar seriously reduces the risk of diseases associated with the consumption of refined carbohydrates with high GI.
Coconut sugar composition [The deciding factor of is coconut sugar keto friendly or not]
As we have done with all other foods in this forum, here we will do the same. We will break coconut sugar into its chemical composition and thereafter we will decide: is coconut sugar keto friendly. The composition of coconut sugar is as follows:
- Proteins 1.08%
- Fat 0.4%
- Carbohydrates 93.41%
- Fructose 2.7%
- Glucose 1.88%
- Sucrose 86.91%
- Phosphorus 78.96mg / 100g
- Potassium 934.7mg / 100g
- Calcium 7.98mg / 100g
- Nitrogen 200.17 mg / 100g
- Magnesium 28.23mg / 100g
- Sodium 47.35mg / 100g
- Iron 2.785mg / 100g
- Vitamin C 23.8mg / 100g
- Calories: 381.56 kcal / 100g
Taking this chemical composition into consideration if we try to make a decision over: is coconut sugar keto friendly; then the decision will be definitely
Coconut sugar is not keto friendly
And why is that? Because-
Coconut sugar is made from a coconut palm flower, the juice of which is heated until water evaporates from it. The finished product has a brownish color. It retains some nutrients during heating and contains a little inulin.
But coconut sugar is still not a good option for people who are following a keto lifestyle. Because coconut sugar contains 11 g of carbohydrates per tablespoon.
Basically, coconut sugar consists of sucrose (not to be confused with sucralose), which is half fructose and half glucose. Again, excessive consumption of fructose leads to obesity in the liver and storage of visceral fat surrounding the stomach.
Its glycemic index is about 35, which is lower than expected, mainly due to insoluble fiber. But at the same time, coconut sugar still significantly affects the level of insulin and sugar in the blood.
For basic elementary weight loss: I can say yes, it is possible if this is your first step from white sugar. If you have already weaned yourself from sugar, then stevia will be your best friend. Although coconut sugar has a low GI, its calorie content is still quite high compared to stevia (natural sweetener) – 0 kcal.
yaah according to theory you can still claim that even after taking coconut sugar you can keep the total amount of carbs under 50 daily. In that case the question: is coconut sugar keto friendly will get an answer: technically yes.
But keep this in mind that you will be running on a very narrow margin and so any moment you can come out of your ketosis.
Now many people will say that how can we replace coconut sugar? Man, coconut sugar is nothing special. You can easily replace it with other natural sweeteners.
We have discussed about this on a previous post on how to replace honey on a keto diet, please check out that post for more info.
So before wrapping up, I hope you guys now have clear answer for your question: is coconut sugar keto friendly. Coconut sugar is not keto, it never was. So please try to avoid it.
If you have any more question on: is coconut sugar keto friendly or anything related to keto; please feel free to ask in the comment section. That’s all for today. Please share it if you like the post.
See you soon!