Coconut sugar: what it is, benefits, contraindications and uses

What is coconut sugar?

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

Coconut sugar is extracted from the sweet nectar of the flowers of the palm tree. The sap is cooked to evaporate the water and the liquid becomes a substance that crystallizes and from there you get the sugar, which is a somewhat dark color, similar to the brown sugar 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 provide 15 calories and 4 grams of carbohydrates.

What are the benefits of coconut sugar?

Coconut sugar contains, mainly, 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. Discover its benefits.

Low glycemic index

The most important difference between normal and coconut sugar is that the second has a low glycemic index (GI). It has 35 when it is considered high at 55. Therefore, it has a glycemic index that is actually low.

With this our health improves because it is fully indicated for people who must control blood sugar levels, and in general, sugar in the long run can be counterproductive to health. For this and many other reasons it is suitable for diabetics to avoid triggering blood sugar and therefore is a sugar suitable for diabetics.

Many minerals

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

Source of vitamins

Among its vitamins it is noteworthy that we find those of type B: B1, B2, B3, B6 and also vitamin C.

Other elements

It is important to point out that this sugar also contains other remarkable elements, although in smaller quantity: phytonutrients such as polyphenols, flavonoids and anthocyanidins, antioxidants and inositol.

Useful against constipation and diabetes

Although coconut sugar has a small amount of fiber, it has a type of fiber known as inulin, which provides prebiotic benefits. This means that it helps in a positive way when it comes to improving intestinal transit and constipation, precisely because it nourishes the intestinal microbiota.

Also, thanks to the presence of this type of fiber, did you know that it is also useful to reduce sugar in people with diabetes?

Great flavor and uses

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

The main uses of coconut sugar in daily food 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 that we all already know. And, on the other hand, as we mentioned above, it is fantastic for pastries and desserts. It can be included in recipes for cookies, cakes, puddings ...

Nutritional value of coconut sugar

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

Calories: 383 kcal.
Carbohydrates: 92.1 g. Of which are sugars 92 g.
Proteins: 2.6 g.
Fat: 0.5 g. It does not have saturated fats.

Contraindications of coconut sugar

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

Coconut sugar or panela?

As we have seen, coconut sugar has good conditions to maintain good health, especially for its excellent nutritional value. The panela It 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 opt for both, but we must choose the one that best suits us for the kitchen and the one we have the most at hand. The price can also influence the way you choose one or the other. REFERENCES

Coconut-derived D-xylose affects postprandial glucose and insulin responses in healthy individuals
Effects of high performance inulin supplementation on glycemic control and antioxidant status in women with type 2 diabetes