Coconut Sugar, what it is, benefits, contraindications and uses

What is coconut sugar?

Although we know many slightly more common sugars, the truth is that, little by little, the use of coconut sugar is being imposed due to its nutritional effects and health properties.

Coconut sugar is extracted from the sweet nectar of the palm flowers. The sap is cooked to evaporate the water and from the liquid it becomes a substance that crystallizes and from there the sugar is obtained, which is of a somewhat dark color, similar to the brown sugar that we know. It should be noted that this sap is composed of 80% water, 15% sugar and 5% minerals. While 4 g of coconut sugar provides 15 calories and 4 grams of carbohydrates.

What are the benefits of coconut sugar

Coconut sugar mainly contains a good supply of minerals and vitamins, such as iron, zinc, calcium and potassium. And the highlight is that it is somewhat healthier than the conventional one. Discover its benefits.

Low glycemic index

The most important difference between normal and coconut sugar is that the latter has a low glycemic index (GI). It is 35 when considered high in 55. is low.

This improves our health because it is entirely suitable for people who need to control their blood sugar levels, and in general, sugar can be counterproductive to health in the long run. For this and many other reasons it is suitable for diabetics as it prevents blood sugar from rising and is therefore a sugar that is suitable for diabetics.

Many minerals

Coconut sugar also has higher minerals than conventional sugar. It contains iron, zinc, potassium, among others, so there are more antioxidants in the body, the immune system is protected and optimal blood levels are maintained to function properly. It also promotes bone growth thanks to its high content of phosphorus and calcium.

Source of vitamins

Among its vitamins, we find the B type: B1, B2, B3, B6 and also vitamin C.

Other elements

It is important to note that this sugar also contains other remarkable elements, although in lesser quantities: phytonutrients such as polyphenols, flavonoids and anthocyanidins, antioxidants and inositol.

Properties of coconut sugar

Useful against constipation and diabetes

Although coconut sugar has a small amount of fibre, it does have a type of fibre known as inulin, which provides prebiotic benefits. This means that it helps positively in improving intestinal transit and constipation, precisely because it feeds the intestinal microbiota.

Furthermore, thanks to the presence of this type of fibre, did you know that it is also useful for reducing sugar in people with diabetes?.

Great taste and uses

Coconut sugar has a fine, sweet flavor that enhances desserts greatly. In addition, we can use it to cook homemade cakes, fruit smoothies and other sweets.

The main uses of coconut sugar in the daily diet are very varied. On the one hand, it is used to sweeten milk, yogurt or coffee, and as it is better than traditional, it is always a source of health, and a perfect substitute for the sugar we all know. And, on the other hand, as we have mentioned before, it is fantastic for pastries and desserts. It can be included in recipes for cookies, cakes, custards…

Nutritional value of coconut sugar

100 grams of coconut sugar provide the following nutritional or health values:

Calories: 383 kcal.
Carbohydrates: 92.1 g. Of which sugars 92 g.
Proteins: 2,6 g.
Fats: 0,5 g. No saturated fats.

Contraindications of coconut sugar

The excessive consumption of any type of sugar is harmful to health, causing weight gain, fat concentration, increased blood pressure, increased cholesterol … So we must also moderate the consumption of coconut sugar. While coconut water also in excess can increase sodium levels in the blood.

What is coconut sugar

Coconut sugar or panela?

As we have already seen, coconut sugar has good conditions for maintaining good health, especially because of its excellent nutritional value. Panela is the pure juice of unrefined sugar cane that also has vitamins and minerals.

Both coconut sugar and panela come from the evaporation of water, so they have quite similar properties for health. In this case, we can choose for both, but we must choose the one that better goes us for the kitchen and the one that we have more at hand. The price can also influence the way you choose one or the other.

This article is published for information purposes only. It cannot and should not substitute for consultation with a Nutritionist. We advise you to consult your trusted Nutritionist.