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Coconut sugar: Good or bad?

Is coconut sugar a healthy sugar alternative?

The natural sweetener coconut sugar contains several important nutrients and may reduce blood sugar spikes compared to regular table sugar.

Is it healthy?
This article is based on scientific evidence, written by experts, and fact-checked by experts.
We look at both sides of the argument and strive to be objective, unbiased, and honest.
Is coconut sugar good or bad for your health?
Last updated on July 23, 2023, and last reviewed by an expert on July 25, 2022.

The harmful effects of added sugar are becoming increasingly more evident.

Is coconut sugar good or bad for your health?

As a result, people are turning to natural alternatives.

Coconut sugar is a sweetener that has become very popular in the past few years.

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This sugar is derived from the coconut palm tree and is touted as being more nutritious and lower on the glycemic index than sugar.

This article separates the facts from the fiction to determine if coconut sugar is a healthy sugar alternative.

What is coconut sugar, and how is it made?

Coconut sugar is also called coconut palm sugar.

It’s a natural sugar made from coconut palm sap, the coconut plant’s sugary circulating fluid. It is often confused with palm sugar, which is similar but made from a different type of palm tree.

Coconut sugar is made in a natural 2-step process:

  1. A cut is made on the flower of the coconut palm, and the liquid sap is collected into containers.
  2. The sap is placed under heat until most of the water has evaporated.

The end product is brown and granulated. Its color is similar to raw sugar’s, but the particle size is typically more minor or variable.

Summary: Coconut sugar is the dehydrated sap of coconut palm.

Is coconut sugar more nutritious than regular sugar?

Regular table sugar and high-fructose corn syrup don’t contain vital nutrients and supply “empty” calories.

However, coconut sugar does retain quite a bit of the nutrients found in the coconut palm.

The minerals iron, zinc, calcium, and potassium are most notable, along with some short-chain fatty acids like polyphenols and antioxidants.

Then it contains a fiber called inulin, which may slow glucose absorption and explain why coconut sugar has a lower glycemic index than regular table sugar.

Even though coconut sugar contains some nutrients, you would get a lot more from real foods.

Coconut sugar is very high in calories (same as regular sugar), and you’d have to eat a ridiculous amount to satisfy your need for the above nutrients.

Summary: Coconut sugar contains small amounts of minerals, antioxidants, and fiber. However, its high sugar content outweighs any potential benefits.

Coconut sugar may have a lower glycemic index

The glycemic index (GI) measures how quickly foods raise blood sugar levels.

Glucose is given a GI of 100. For comparison, foods with a GI of 50 raise blood sugar levels half as much as pure glucose.

Table sugar has a GI of around 60, whereas coconut sugar has been measured with a GI of 54.

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However, it is important to note that GI can vary greatly between individuals and may also differ between batches of coconut sugar.

Although its inulin content probably slows sugar absorption somewhat, it’s unclear whether this modest difference in GI has any health relevance.

Summary: Coconut sugar causes a slightly lower rise in blood sugar than regular table sugar. However, the respective health benefits are probably modest.

Coconut sugar is still loaded with fructose

Added sugar is unhealthy because it causes a significant rise in blood sugar levels. It’s also nutrient-poor, providing virtually no vitamins or minerals, but that’s the tip of the iceberg.

Another possible reason added sugar is so unhealthy is its high fructose content.

Although not all scientists are convinced fructose is a serious issue in healthy people, most agree that excessive fructose may promote metabolic syndrome in obese individuals.

Regular table sugar (sucrose) is 50% fructose and 50% glucose, while high-fructose corn syrup is roughly 55% fructose and 45% glucose.

Despite frequent claims that coconut sugar is effectively fructose-free, it’s made of 70–80% sucrose, which is half fructose.

For this reason, coconut sugar supplies almost the same amount of fructose as regular sugar, gram for gram.

Consumed in excess, added sugars may cause all sorts of problems like metabolic syndrome, obesity, diabetes, and heart disease.

Although coconut sugar has a slightly better nutrient profile than table sugar, its health effects should be similar.

Use coconut sugar in moderation, just as regular table sugar.

Summary: Coconut sugar is high in fructose. Evidence suggests that a high intake of fructose may promote metabolic syndrome in obese people.


At the end of the day, coconut sugar is no miracle food.

Suggested read: 10 natural alternatives to refined sugar

Coconut sugar is similar to regular table sugar, although it’s not as processed and contains minor nutrients. If you’re going to use coconut sugar, use it sparingly.

Coconut sugar belongs in the same boat as most sugar alternatives. It’s healthier than refined sugar but worse than no sugar at all.

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