Coconut Sugar vs. Cane Sugar: Which Is Healthiest?

Coconut sugar versus cane sugar — it’s the fight we’ve all been waiting for. OK, maybe not, but it’s a debate worth having.

Coconut sugar sounds healthier, but it’s still sugar and should be consumed in moderation. Here’s a quick side-by-side comparison of the two types of sugar.

Below, we’ll dive more into the health benefits and drawbacks of coconut sugar versus sugar and answer the question: Is coconut sugar good for you?

Coconut sugar, or coconut palm sugar, is a natural sweetener you can use on or in just about anything you want to sweeten up.

It’s made from the sap of the coconut palm tree (not from the actual coconuts, as you might think). The sap is harvested and heated so it thickens and crystalizes. It eventually becomes dark brown granules.

According to data collected by the USDA (U.S. Department of Agriculture), eight grams (about two teaspoons) of coconut sugar contains:

• 30 calories

• 8 grams of carbohydrates

• 0 grams of protein

• 0 grams of fat

• 30 milligrams of calcium

• 70 milligrams of potassium

• 10 milligrams of sodium

Is it better for you than the cane-derived variety? Keep reading for insight.

Cane sugar is the granulated white sugar you can find just about everywhere. It’s made from the sugarcane plant. Cane juice is extracted, clarified, and concentrated into a syrup before being crystallized into the white granules we recognize as sugar.

According to data collected by the USDA, eight grams of cane sugar contains:

• 30 calories

• 8 grams of carbs

• 0 grams of protein

• 0 grams of fat

• 0 milligrams of calcium, potassium, and sodium

Is it so bad, though? Not necessarily in small amounts. Find out more below.

Both forms of sugar can be used to sweeten up food and drinks. But how do they compare, and is coconut sugar better than cane sugar? Here’s a look at the facts.

Coconut Sugar Nutrients

Coconut sugar contains:

• Vitamins C and E (antioxidants)

• Zinc

• Iron

• Phosphorus

• Antioxidants

• Polyphenols

• Flavonoids

• Inulin (a type of dietary fiber)

Sounds nutritious, right? But the quantities of these nutrients are minimal, so you’d have to consume it in high amounts (not advised) to get the health benefits of coconut sugar.

You can get all these nutrients from whole foods (like fruits and veggies) that don’t come with the health risks of sugar overload.

Coconut Sugar vs. Cane Sugar Glycemic Index

Glycemic index (GI) is a measure of how quickly a food can increase blood glucose levels (blood sugar levels).

Low-GI foods make blood sugar rise slowly, whereas high-GI foods make it spike quickly. Keeping an eye on the glycemic index of foods is important for those who need to maintain steady blood sugar levels, including people with diabetes.

Where does coconut sugar come into this? Coconut sugar has a lower glycemic index than cane sugar.

GI numbers can vary depending on manufacturing methods and other factors, but it’s thought that:

• Cane sugar may have a glycemic index of 60

• Coconut sugar may have a glycemic index of about 56

As you probably noticed, that’s not a huge difference.

A small 2022 study looked at how coconut sugar and cane sugar affected the blood sugar levels of 43 participants with type 2 diabetes. The results showed that there wasn’t a significant difference in blood sugar responses.

The study concluded that coconut sugar wasn’t a healthier alternative to cane sugar for people with type 2 diabetes.

Other sources put the glycemic index of coconut sugar at 35 and cane sugar at 82. Even with these numbers, coconut sugar may not offer much benefit if you’re looking to maintain stable blood sugar.

Coconut Sugar vs. Cane Sugar Look and Taste

Coconut sugar is dark brown in color and looks like brown sugar. Cane sugar is white in color.

As for the taste, you might find coconut sugar is less sweet than cane sugar and has a more caramel-like taste. The taste of coconut sugar is described as similar to brown sugar.

Coconut Sugar vs. Cane Sugar Price and Availability

Coconut sugar can be more expensive than cane sugar, and this type of granulated sugar might not be available to buy at every grocery store.

Since it’s thought to be a healthier sugar alternative (even if this is somewhat misguided), you can find bougie bags of coconut sugar at health food stores. But as you now know, your dollars aren’t necessarily being spent on health benefits.

Not really. Coconut sugar contains some nutrients that cane sugar doesn’t — but not in high enough amounts that you’d get any real nutritional value from it.

Coconut sugar also has a slightly lower glycemic index than white sugar, but not enough to really make a difference if you’re watching your blood sugar levels.

Coconut sugar is less refined than cane sugar, so it’s viewed as healthier in that regard. But sugar is sugar at the end of the day. Sorry, sweet tooths.

If you’re looking to make the switch for health reasons or weight loss, you’re better off trying to reduce your consumption of added sugar in general rather than switching to a different kind of sugar.

The Risk of Added Sugar

Coconut sugar is still classified as an “added sugar,” just like cane sugar and regular table sugar.

General guidelines recommend getting less than 10 percent of your daily calories from added sugar. So you’ll want to consume coconut sugar in moderation if it’s something you go for.

FYI, consuming too much added sugar can lead to health issues like:

• Weight gain

• Obesity

• Heart disease

• Type 2 diabetes

Check out our guide to what sugar does to your body for more insight.

Yes, you can replace cane sugar with coconut sugar. Coconut sugar is used in drinks, cooking, and baking, so you can do the same at home, adding it anywhere you usually use granulated cane sugar.

Remember, the taste is slightly different, and you might find it less sweet than cane sugar. As mentioned above, coconut sugar is still sugar, so it’s best to consume it in moderation.

If you’re looking for sugar substitutes, consider:

• Small amounts of honey, agave, or maple syrup

• Cinnamon

• Stevia

• Fruit

Fruit contains natural sugar in the form of fructose and sucrose — but the vitamins and fiber you get from eating whole fruit help balance this out.

We’ve also broken down the differences between coffee versus matcha if you’re curious.

So, to sum it all up: Is coconut sugar healthy? Not really. A little bit of sugar (coconut or cane) isn’t harmful, but having too much sugar can lead to health issues.

Here’s a final roundup of the key facts:

• Coconut sugar has a few tiny health benefits. It contains small amounts of vitamins and minerals and has a slightly lower glycemic index, meaning you get a slower and steadier rise in blood sugar levels compared to cane sugar.

• When we say tiny, we mean tiny. As promising as these coconut sugar benefits sound, you probably won’t (and shouldn’t) consume enough of it to get any nutritional benefits. And it may not make that much of a difference when it comes to avoiding blood sugar spikes.

• The healthiest kind of sugar is less of it. Coconut sugar might not be the healthy table sugar alternative it’s made out to be. Aim to keep your added sugar to 10 percent or less of your daily calorie intake, including coconut and cane varieties.

If you like the taste of coconut sugar, go for it. Just make sure you enjoy it in moderation like any other type of sugar.

If you’re looking to lose weight or reduce your risk of health conditions like diabetes and obesity, cutting down on added sugars is the best way to go, rather than switching to coconut sugar. When in doubt, seek personal guidance from a registered dietician nutritionist.

You can check out our weight loss resources if weight loss is on your horizon.