When you are on a keto or low-carb diet, there can be a lot of confusion about the sugar you should or should not eat. With many sweeteners on the market, it can be confusing as to what sweeteners will work on the keto or low-carb diet.
Even though Coconut Palm Sugar is a healthier alternative than refined white sugar, it is still too high in the glycemic index and carbohydrates to be used on a keto or low-carb diet. There are better sugar alternatives that those on the keto or low-carb lifestyle can choose to use instead of coconut palm sugar. Read on as we explore whether coconut palm sugar is keto-friendly and why it may not be the best option for those on a keto diet.
Table of Contents
- What Is Coconut Palm Sugar?
- Is Coconut Palm Sugar Keto-Friendly?
- Alternatives To Coconut Palm Sugar On A Keto Diet
- Related Question
What Is Coconut Palm Sugar?
Coconut palm sugar, or coconut sugar, is a natural sweetener made from the sap of coconut palms. It is often marketed as a healthier alternative to regular sugar, as it is less processed and has a lower glycemic index.
The glycemic index (GI) measures how quickly food raises blood sugar levels. Foods with a high GI can cause a rapid spike in blood sugar levels, harming those with diabetes or those trying to maintain a low-carb lifestyle.
Because the lower glycemic index and coconut plan sugar is processed less than many other sugars, it is often sold in health food stores or as health food. It may also be advertised as a healthier alternative to regular white sugar.
Even though all this may be true – and coconut palm sugar is considered a healthier form of sugar than refined white sugar – it does not mean it is the best keto-friendly sugar choice or the best choice for you to use on your keto diet.
Is Coconut Palm Sugar Keto-Friendly?
While coconut palm sugar may have a lower glycemic index than regular sugar, it is still high in sugar and carbohydrates. One teaspoon of coconut palm sugar contains four grams of sugar and five grams of carbohydrates.
For someone following a keto or low-carb diet, this can quickly add up and put them over their daily carb limit. It is important to note that some keto followers use small amounts of natural sweeteners, including coconut palm sugar, but it must still be used sparingly. It may not be your best sugar substitute.
A tablespoon of Coconut Palm Sugar is still very high in sugars and carbohydrates compared to other sugar substitutes on the market.
Nutritional Value Of Coconut Palm Sugar
Let’s look at the nutritional data for coconut palm sugar. One tablespoon (approximately 12 grams) of coconut palm sugar contains:
- 45 calories
- 12 grams of carbohydrates
- 12 grams of sugar
- 0 grams of protein
- 0 grams of fat
As we can see, just one tablespoon of coconut palm sugar has 12 grams of carbohydrates and 12 grams of sugar.
Coconut palm sugar is high in sugar and carbohydrates, which makes it unsuitable for those following a strict keto diet. While it may have a lower GI than regular sugar, the high carb and sugar content will still impact your body’s ability to stay in ketosis.
Comparison 1 Tablespoon Coconut Palm Sugar and Refined White Sugar
| Properties | Coconut Palm Sugar | Refined White Sugar |
| Almost no nutrients are present | Made from coconut sap | Made from sugarcane |
| Processing | Minimally processed | Highly processed |
| Color | Brown | White |
| Flavor | Caramel-like, Nutty | Sweet |
| Glycemic Index | 35-54 | 65-100 |
| Sugarcane cultivation can negatively impact the environment, such as deforestation, water pollution, and soil degradation. | Around 3-9% | Around 50% |
| Nutrients | Sugarcane cultivation can have negative impacts on the environment, such as deforestation, water pollution, and soil degradation. | Sugarcane cultivation can negatively impact the environment, such as deforestation, water pollution, and soil degradation. |
| Caloric Value | About 15 calories per teaspoon | About 16 calories per teaspoon |
| Environmental Impact And Sustainability | More sustainable and eco-friendly due to low water usage, no need for fertilizers or pesticides, and the use of a renewable resource | Sugarcane cultivation can negatively impact the environment, such as deforestation, water pollution, and soil degradation. |
Coconut palm sugar is a natural, minimally processed sweetener, contains trace amounts of nutrients, and has a lower glycemic index and fructose content than refined white sugar. It is also considered more sustainable and eco-friendly.
On the other hand, refined white sugar is highly processed, contains almost no nutrients, and has a high glycemic index and fructose content.
But Coconut palm sugar’s Glycemic index is still too high for the keto and low-carb diet, mainly when many excellent alternatives exist.
Alternatives To Coconut Palm Sugar On A Keto Diet
Many options are available if you’re following a keto diet and looking for a natural sweetener alternative. Here are a few options to consider:
Stevia
Stevia is a zero-calorie, natural sweetener from the leaves of the Stevia rebaudiana plant. It has a zero glycemic index, making it an excellent option for those on a keto diet.
Erythritol
Erythritol is a sugar alcohol that is low in calories and has a low glycemic index. It is a popular sweetener option for those on a keto diet as it does not affect blood sugar levels.
Monk Fruit Sweetener
Monk fruit sweetener is a natural sweetener made from monk fruit extract. It is low in calories, has a low glycemic index, and does not affect blood sugar levels.
While coconut palm sugar may have a lower glycemic index than regular sugar, it is still high in sugar and carbohydrates, making it unsuitable for those following a strict keto diet. Opting for natural sweeteners such as stevia, erythritol, and monk fruit sweetener is best for those on a keto diet.
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