Is brown coconut sugar good for you

There's been a lot of conflicting nutrition advice in the last decade. For a long time we collectively feared fat and counted calories...until we realized that wasn't accurate or healthy. Every six months, there's a new study that shows that eggs are either good or bad for your heart health. (We say just eat them.) And don't get me started on the confusion around red meat. But after all this time, there's one thing that virtually every health expert agrees upon: Sugar, while delicious, is not a health food, and should be consumed in moderation.

Natural sweeteners, however, are another story. The benefits of honey, for example, are preached regularly. But coconut sugar—aka sugar sourced from coconut trees—has more of a mixed reputation. Many healthy bakers, including Alt-Baking Bootcamp stars Mia Rigden and Jenny Dorsey, swear by it as a better-for-you alternative to cane sugar. But at the end of the day, isn't it still sugar? How healthy could it possibly be? We asked registered dietitian Carissa Galloway, RD, to help us set the record straight.

Is coconut sugar healthy? Here's how it compares to cane sugar

Coconut sugar, Galloway says, is made from the sap of coconut palm trees (kind of like how maple syrup is sourced from maple tree sap). After the sap is collected, it's heated and the water evaporates. As it dries, you're left with a brown, crystalized sugar that's sweet like regular white sugar—and contains a comparable amount of sugar per one-teaspoon serving (four to five grams in coconut sugar, depending on the brand; four grams in granulated sugar).

However, unlike traditional white sugar, coconut sugar comes with a slight nutritional edge. "Nutritionally, one difference between coconut sugar and regular, cane sugar is that coconut sugar has a lower glycemic index," Galloway says. "This means that it will have a lower impact on your blood glucose levels, not spiking insulin. It makes it a better choice especially for people with diabetes or pre-diabetes." (Emphasis on lower—as with all sugars, including "natural" ones like honey and maple syrup, coconut sugar can still impact your blood sugar levels, which can affect mood, energy, and overall health.)

Coconut sugar has a smaller impact on your blood glucose levels than regular white sugar because it contains trace minerals that help slow absorption. "Coconut sugar has small amounts of iron, zinc, calcium, potassium, and short chain fatty acids," she says. And we mean small. For example, depending on what brand you choose, a one-teaspoon serving of coconut sugar contains around 10 milligrams of calcium—which is just 1 percent of the recommended 1,000 milligrams of calcium adults are supposed to eat per day. So while it's a nice perk, it's not going to make or break your nutrition for the day.

With all that said, Galloway doesn't recommend mainlining coconut sugar on the reg. "As a dietitian, I don't feel comfortable calling any sugar 'healthy,' but it is a better choice than cane sugar," Galloway says.  "I wouldn't recommend consuming coconut sugar with the intent of getting any nutrients. But at least you know when you are looking for a sweetener option that it has at least a small amount of nutritional value, versus cane sugar, which has none."

When to use it

While coconut sugar might not be the next superfood anytime soon, it isn't a bad option when you're looking for a sweetener. Galloway says that some benefits of cooking and baking with coconut sugar is that it's a one-to-one swap to cane sugar, and, unlike maple syrup or honey, its texture makes it easy to use as a straight-forward swap.

"Something to keep in mind is that it doesn't actually taste like coconut," she says. "The taste is more similar to brown sugar." Because of its brown color, she also says to keep in mind that it may change the color of what you're making. "If you're using it to make sugar cookies, just know they're going to come out brown, not white," she says.

Like anything, she says using coconut sugar can take a little trial and error. "You may find that it needs just a little more moisture or the timing is slightly different, so just keep an even closer eye than usual on the oven or stove," she says. In general, she says it's a good sugar substitute to try. "If you're using it instead of cane sugar, you're treating your body a little bit better," she says. "Those trace minerals are small, but it does count for something!"

Looking for a creative way to use coconut sugar? Check out this delicious healthy chocolate chip cookie recipe featuring the sugar du jour: 

In addition to the abundance of coconut oil and shredded coconut, coconut sugar is growing in popularity. According to an article entitled “Coconut Sugar: A Healthier Alternative to Artificial Sweetener," it's made from the sap of the coconut tree, and because of its origins, it's also called coconut palm sugar. To make it, a flower from the tree is cut, allowing the sap to drain into containers. Then the sap is heated, which removes the water from the liquid. The result is coarse brown granules similar to brown sugar. Though it's always been popular in Asian countries, it seems to now be a staple in kitchens across this country. Scroll on to see why.

Coconut Sugar vs Sugar: Which one should you be using?

1. It's not refined. Unlike white refined (or table) sugar, coconut sugar does not have any artificial ingredients like additives or preservatives. It's also not chemically treated in any way. (via Healthy Diet Base)

2. It has a low glycemic index. You know how sometimes you crash after eating too many carbs? Well, that's because the sugar in your foods spiked your blood sugar level. It's directly linked to the food's glycemic index, a number that shows the impacts of carbohydrates on a person's blood sugar level. Coconut sugar has a low glycemic index mainly due to a fiber called inulin, which slows down how fast your body absorbs glucose. Coconut sugar has a glycemic index of 35. For comparison, table sugar's glycemic index ranges from 60 to 75. (via Livestrong)

Benefits of using coconut palm sugar

3. It gives you more consistent energy. An added bonus of consuming foods with a low glycemic index is that you're more likely to have more energy throughout the day. We've all been there, fading in the afternoon and trying to get a second wind to crank out assignments. That has a lot to do with the peaks and dips of our blood sugar due to the foods we eat. When we ingest foods with a low glycemic index, our sugar levels stay balanced, which gives us more energy to power through our workload like a boss. (via Organic Facts)

4. It's nutrient-dense. White sugar is essentially just calories with no reward, since it doesn't add any nutritional value your meals. While coconut sugar has the same amount of calories as regular sugar, it also contains important nutrients like small traces of zinc, iron, calcium, and potassium. (via Healthline)

5. It can reduce weight gain. Coconut sugar also contains significantly less fructose than table sugar, so your body processes it differently. Typically, fructose turns into triglycerides, which are fat deposits. The low amount of fructose present means it will take a lot longer for that to happen. (via Greatist)

All things considered, coconut sugar is healthy when compared to its alternatives

As you can see, coconut sugar has many nutritional benefits. That said, it's still sugar and should always be used in moderation. If you do decide to make the switch, there's a one-to-one ratio, meaning that for every one teaspoon of table sugar you'd use in your coffee (or baked goods), you can use one teaspoon of coconut sugar.

We hope this has helped answer your questions about what is coconut sugar? Let us know your thoughts @BritandCo.

(Photo via Thrive Market)

Yasmein James

Yasmein James is a food writer living in New Jersey, but her heart’s on the other end of The Lincoln Tunnel. When she isn’t writing, you can find her eating her way to the most authentic ethnic restaurants in her travels. And writing all about it on her lifestyle blog, She’s Facing Freedom.

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