Coconut Sugar Nutrition: Is Coconut Sugar Healthy?

Do you have a sweet tooth? If you like sweet treats like baked goods, ice cream, and candy, you’re not alone. According to a recent poll, one in six Americans eats dessert every day. But you don’t have to use regular table sugar to get your fix.

Coconut sugar is gaining popularity among health food enthusiasts and can be found in everything from cookie recipes to store-bought goods. But is this natural sweetener actually better for you? Let’s find out.

Sometimes called coconut palm sugar, coconut sugar is made from palm sap — the liquid fluid that comes from the center of the coconut plant. Think maple syrup coming from maple trees or agave nectar from succulents.

It’s made in a two-step process where liquid sap is collected from the flower of a coconut palm tree and heated until most of the moisture is gone.

What’s left is a brown, granulated substance that looks a lot like sugar in the raw, but the particles are less uniform and smaller.

Organic coconut palm sugar can certainly sound healthy. But is unrefined coconut sugar nutritious? Keep reading to find out.

Unlike refined sugar (from sugar cane), coconut sugar retains some nutrients from the coconut palm, including small amounts of:

• Iron

• Zinc

• Calcium

• Potassium

• Magnesium

• Amino acids

However, these levels aren’t significant enough to provide major health benefits.

Coconut Sugar Glycemic Index

Some may prefer coconut sugar because of its relatively low glycemic index, meaning it takes longer to raise your body’s glucose (blood sugar) levels. So, compared to refined sugar, it produces less of a blood-glucose spike.

That said, consuming coconut sugar can still affect overall blood sugar levels. So it should be eaten in moderation, especially by those with diabetes or insulin resistance.

Coconut sugar contains trace amounts of prebiotic fiber, which can slow glucose absorption and support gut health. But the dietary fiber content likely isn’t enough to have meaningful benefits.

This type of sugar is gluten-free and vegan for those avoiding wheat and animal-derived foods.

See our guide to coconut sugar versus cane sugar to compare the two.

Here’s what to keep in mind about coconut sugar nutrition:

• Any added sugar should be avoided to maintain a healthy diet — particularly if you’re aiming to lose weight or have diabetes.

• Excess sugar can contribute to a wide range of health problems, including heart and kidney disease, weight gain, obesity, and diabetes.

• Coconut sugar has a lower glycemic index than other types of sugar. But remember, like brown sugar, white sugar, and cane sugar, coconut sugar is still sugar. It’s not exactly a sugar alternative, and we wouldn’t call it a superfood. Coconut sugar is best used in moderation as it still contains considerable calories and carbohydrates.

• Although it’s less processed and contains trace amounts of nutrients, coconut sugar is very similar to regular table sugar — yep, even certified-organic coconut sugar — so use it sparingly. Like many other sugar substitutes and sweeteners, if it sounds too good to be true, it probably is.

If you need inspiration for healthy desserts, check out our protein mug cake and frozen Greek yogurt bark recipes.