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Coconut sugar is a good substitute for sugar?

Coconut sugar is a good substitute for sugar?

Coconut sugar is obtained through the sap found inside the coconut. To get it, you need to make a cut on the flower of the coconut tree. The collected liquid sap undergoes heating and is dehydrated through heat, which results in crystals used to sweeten food.

It is considered a minimally processed food, since it does not carry preservatives nor does it go through refinement processes. > Today, it has been used more and more as a substitute for refined sugar. Both have the same ability to sweeten foods and calories alike, however, coconut sugar has a lower glycemic index, which means that it causes lower glucose and insulin spikes in the body.

Main nutrients

Sugar of coconut is withdrawn from the coconut tree and not from the coconut itself, which changes somewhat its nutritional composition with respect to the fruit. Coconut is rich in saturated fats, but mostly medium chain fatty acids, fats that are beneficial to health and that convert to energy directly. Unfortunately, coconut sugar does not contain significant amounts of this nutrient. However, coconut sugar has interesting amounts of B-complex vitamins, notably vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin ) and vitamin B6 (pyroxin).

It is important to note that as the daily consumption recommendation of coconut sugar is low, it can not be considered a source of these foods and other foods sources of these nutrients should be prioritized in food.

The great star of coconut sugar, however, is inulin fiber. It is it that reduces the glycemic index of this food, since it causes that the carbohydrates are absorbed of slower form by the organism. In addition, it is considered a prebiotic fiber, which helps in maintaining and growing the intestinal flora.

Benefits of Coconut Sugar

Coconut Sugar - Photo: Getty Images

The great advantage of coconut sugar is have a lower glycemic index. The concept of glycemic index measures the time that the carbohydrate of a food takes to be absorbed by the intestine. The faster the absorption, the greater the ability of this food to generate insulin peaks in the body.

Therefore, coconut sugar is interesting for some groups of people:


Diabetes is a condition in which the body becomes resistant to insulin, the hormone that puts sugar into cells. That is, it takes larger amounts of insulin to absorb the same amount of sugar. If left untreated, it can progress to type 2 diabetes. Therefore, prioritizing foods in which glucose is absorbed more slowly can reverse the picture, as lower sugar loads cause the pancreas to not overload producing insulin enough to absorb People who want to lose weight:

when we absorb glucose very quickly, their energy is not fully utilized and it increases the body's fat reserves, especially in the region of the abdomen. It is the insulin itself that regulates this mechanism when it is in the blood. Therefore, eating foods with a low glycemic index helps to reduce this type of fat accumulation. In addition, foods with a higher glycemic index tend to favor satiety, preventing a person from eating more at that meal or at the next meal

However, it should be remembered that sugar, even being coconut, is always an extra source of glucose in meals, so it should always be consumed in moderation or even avoided, especially if it is intended to lose weight. Compare coconut sugar with other sugars

Coconut sugar x Refined sugar

When comparing coconut sugar with refined sugar, the amount of vitamins and minerals contained in the first one is remarkable, as the refining removes most of the nutrients from the sugar.

In addition, the glycemic index of coconut sugar is lower, which gives it more beneficial properties.

Finally, coconut sugar is a minimally processed food, unlike refined sugars that go through a number of chemical processes.

Coconut sugar x Brown sugar

Brown sugar, like coconut sugar, is minimally processed and contains more nutrients than refined sugar. However, coconut sugar has a sweetening power greater than brown (and equivalent to refined sugar), which requires less use.

In addition, brown sugar has a glycemic index very close to that of sugar

Recommended amount

The World Health Organization (WHO) recommends that the addition of added sugars be limited to 5% of the calories consumed in the day. So if we take a person who consumes 2,000 calories a day, she should consume 25 grams of coconut sugar, 6 teaspoons or a spoon and a half.

How to consume coconut sugar

Coconut sugar has a peculiar flavor of burnt sugar considered quite tasty. It can be added to dark drinks (remembering that in the egg whites it can change the coloring), the shakes and also in recipes.

Because it has a low melting temperature and a high burning temperature, it can be used quietly in

Always remember to use the same amount you would use of plain sugar.


Although coconut sugar has a lower glycemic index, no sugar of any kind addition is recommended for those who have diabetes. In addition, people with high triglycerides should be wary of the amounts of sugar used, as high carbohydrate consumption influences this type of fat.

Where to find

Coconut sugar can be found in health food stores and some supermarkets.

Risks of overconsumption

Coconut sugar, while being healthier, should be consumed in moderation. Its amount of calories is similar to refined sugar, so in excess it can lead to weight gain, since unused body-absorbed glucose is stored in the form of fat.

Coconut sugar recipes

See easy-to-make recipes that use coconut sugar to sweeten them:

Cake soufflé with mango

Dream protein baked

Chocolate cake without flour

Cookie cookie light

Functional chocolate mousse

Beware of excessive grain consumption

Beware of excessive grain consumption

One of the most popular and most consumed foods in the world has an indigestible taste for some people. Rich in gluten, bread made from wheat flour causes a degenerative process in people who are sensitive to that protein, ie in individuals who have been diagnosed with celiac disease. Some studies show that this condition can increase up to four times the risk of premature death, cause depression, facilitate the onset of Alzheimer's disease, attention deficit and hyperactivity.


See the main challenges of weight loss in the 30s

See the main challenges of weight loss in the 30s

Did not listen to the irritating phrase, when perceiving a greater difficulty to lose weight after the 30 years of age: "It is thus, from now on the metabolism is slowed down, it is accustomed ...". It is true that all of us, men and women, will progressively grow older with each passing year of our lives, but I want to explain a little better what happens to our metabolism, that is, what changes occur and how to reduce the impact of these First it is important to understand the meaning of the word metabolism, according to the dictionaries: "Set of transformations through which the assimilation and de-assimilation of substances necessary for the production of energy in living beings ".