Coconut Sugar for Diabetics

Coconut Sugar for Diabetics: A Better Choice or Just a Myth?

Coconut sugar has gained popularity in recent years, being marketed as a “natural” and “healthier” alternative to regular sugar. For people with diabetes, any sugar substitute brings hope—but how safe is coconut sugar for diabetics? In this article, we’ll explore its composition, glycemic index, impact on blood sugar, benefits, risks, and practical recommendations.

What is coconut sugar?

Coconut sugar, also known as coconut palm sugar, is derived from the sap of coconut palm flower buds. This sap is boiled until it thickens into a syrup, then dried and crystallized into granules that resemble brown sugar.

It has a golden-brown color and a slightly caramelized flavor, making it appealing in various desserts and beverages.

Although it’s often promoted as a natural, unrefined product, this doesn’t automatically make it suitable for everyone—especially not for people with diabetes.

Nutritional composition of coconut sugar

100 grams of coconut sugar contains approximately:

• Energy: 375–400 kcal
• Carbohydrates: 92–97 g
• Sugars (fructose, glucose, sucrose): 90–94 g
• Fiber: 2–4 g (mainly inulin)
• Protein: <1 g
• Fat: <1 g
• Minerals: potassium, magnesium, zinc, iron (in small amounts)

Compared to white sugar, coconut sugar contains trace amounts of micronutrients and fiber. However, the quantities typically consumed (e.g., one teaspoon) are too small to offer real nutritional benefits.

What is the glycemic index and why does it matter?

The glycemic index (GI) measures how quickly a food raises blood sugar levels after consumption. High-GI foods (>70) cause a rapid spike, medium-GI foods (56–69) have a moderate impact, and low-GI foods (<55) raise blood sugar slowly.

For diabetics, low-GI foods are preferred, as they allow better blood sugar control and reduce the risk of post-meal hyperglycemia.

What is the glycemic index of coconut sugar?

This is where things get nuanced. Coconut sugar is often advertised as having a GI of 35, placing it in the low-GI category. However, this number comes from a single study conducted in the Philippines, with unclear methodology.

More recent and independent studies report a GI between 50 and 54, meaning that coconut sugar has a low to moderate GI, but it does have an impact on blood sugar. It’s also important to consider that glycemic response depends on portion size, meal context, and individual insulin sensitivity.

How does coconut sugar affect blood glucose?

Coconut sugar is composed of over 70% sucrose (a combination of glucose and fructose), which means it still affects blood sugar levels.

It also contains a small amount of inulin—a soluble fiber with prebiotic effects and potential to reduce glucose absorption—but not in sufficient quantities to offset the effects of sugar.

Research shows that coconut sugar causes a slightly slower rise in blood sugar than white sugar, but it is not glycemically neutral. For people with type 2 diabetes, an occasional teaspoon, consumed within a personalized nutrition plan, may have a minor impact, but regular or large amounts should be avoided.

Is coconut sugar better than white sugar?

Short answer: slightly better, but not ideal.

Advantages:

• Lower GI than white sugar
• Contains trace micronutrients (though insignificant in practical terms)
• More complex flavor, allowing for potentially reduced usage
• Contains some inulin, beneficial for gut health

Disadvantages:

• Still high in carbohydrates (over 90%)
• Has a real glycemic impact
• Can create a false sense of being „healthy sugar”
• May encourage overconsumption, under the assumption that it’s safe

Can coconut sugar be included in a diabetic diet?

Coconut sugar is not forbidden, but it must be consumed in moderation and only as part of a personalized nutrition plan. Diabetics should pay attention not only to GI but also to glycemic load (GI x carb quantity consumed).

For example, 1 teaspoon (5 g) of coconut sugar has about 5 g of carbs. It may be acceptable occasionally in a low-GI dessert, such as chia pudding or almond flour cake.

Any added sugar—even a “natural” one—must be factored into the daily carbohydrate intake and approved by a diabetologist or nutritionist managing your weight loss treatment and metabolic control.

Coconut sugar vs. other natural sweeteners