Is Coconut Sugar Keto?

is coconut sugar keto

We broke it down to the molecules and found out: what are the dangers of coconut sugar; why is its low glycemic index a myth; and is coconut sugar keto? You’ll get all the answers in three minutes with this coconut sugar guide.

Coconut oil is perfect for keto. Coconut flour is great; it is perfect for both Spicy Pumpkin Keto Bread and a 5-minute chocolate Muffin in a Mug. Coconut milk and cream: you have to look at the ingredients; sometimes the enemies add sugar to them. Coconut is the perfect nut… Coconut shavings are great, too. But not all coconut products are equally healthy. 

Coconut sugar is a superfood that has earned a reputation as a healthy sugar substitute. But it really isn’t. Let’s figure out why.

What is coconut sugar?

What is sugar made from? Producers find something they can squeeze more fructose out of and go for it. In some countries, it’s made from cane; in others – from beets, maple sap, or sorghum. In southern Asia, sugar has been made from the sap of coconut palm flowers for hundreds of years. 

To do this, they cut open the bud, which is always the male one, put up a container, and collect the nectar. Then it is heated in a large wok and slowly evaporated to the consistency of thick syrup. Then it is left like that, or boiled longer, cooled, and transformed into crystals. 

It turns out that coconut sugar is unrefined with no additives or preservatives, which is a definite plus. 

What does coconut sugar taste like?

In the end, it doesn’t even smell like coconut – the sugar has a slight caramel flavor. It’s less sugary than the regular one. So there is often a big temptation to add more coconut sugar.

The sweetness of coconut sugar can vary from palm to palm, from season to season, and from boiling method to boiling method. 

How many carbs are in coconut sugar? 

1 teaspoon of coconut sugar contains 4 grams of carbs. You won’t believe it, but it has almost as many carbs as cane sugar (4.8 grams of carbs) or granulated sugar (5 grams of carbs).

How many calories are in coconut sugar? 

If you’re a fan of losing weight by counting calories, you should know that there are 20 calories in a teaspoon of coconut sugar. Which is not far from cane sugar – 19 calories, and granulated sugar – 28 calories in the same volume.

Is coconut sugar keto?

The short answer is no. 

And the long answer is the same – no, but with an explanation. With a carbohydrate limit of 20 grams per day, 4-5 teaspoons of sugar is enough until the limit is reached.

Coconut sugar is primarily sugar. It has as many carbohydrates as regular sugar. The glycemic index is almost the same as regular sugar. It has just suddenly become healthier with a good team of PR managers. 

In fact, there is one option in which it is allowed to use coconut sugar on keto – in yeast. It becomes food for the yeast and helps it bubble up, leaving no sugar in the finished recipe. But buying coconut sugar for the sake of baking is such a bad idea, especially since yeast loves regular sugar too.

is coconut sugar keto

Is coconut sugar better than traditional sugar?

Coconut, cane, and granulated sugar are not healthy and even harmful. All sugars are acids to the blood vessels and empty calories, which also make us old.

All sugars are glucose and fructose. Glucose raises our blood sugar levels dramatically, while fructose has a negative effect on our internal organs. Do we need it?

Another supposed benefit of coconut sugar is that, because it’s easier to process, it preserves vitamins and minerals. And this is absolutely true! You can find iron, zinc, calcium, potassium, and magnesium in it. But there is such a paltry number of them that you can’t eat that much to get some profit. 

25 teaspoons of coconut sugar contain 2 mg of iron. The same amount of iron is found in about 30 grams of olives or 100 grams of fish. 

25 teaspoons of sugar contain about 2 mg of zinc. The same amount you would find in 3 cooked yolks. 

Therefore, minerals are hardly an excuse to justify eating coconut sugar by the spoonful.

What is the GI of coconut sugar?

It is the most controversial point. And here comes the disappointment: the low glycemic index (GI) of coconut sugar is a myth. 

The glycemic index of 35 was given to it by the Filipinos, the main producers of sugar, after a study in which 10 people participated. 

As a result, the Australians doubted: firstly, it had a small number of participants; secondly, the study was conducted long ago and not to ISO quality standards; and thirdly, the measurement process wasn’t well documented enough to be included in international databases.

As a result, the University of Sydney in Australia conducted a large-scale study according to all international standards. And there they found that the GI was 54 (the average GI was 55).

By comparison, the glycemic index of cane sugar is 55, while the GI of granulated sugar is as high as 70.

Is coconut sugar bad for my teeth?

The sucrose in coconut sugar is enough to harm tooth enamel. 

Can I replace granulated and cane sugar with coconut sugar and lose weight? 

You can eat only sugar and lose weight. But if you want to be slim and healthy, then this is not your option. If health is still important, then give up sugar.

What can be used instead of coconut sugar on keto?

  • Stevia is 200-300 times sweeter than sugar and doesn’t give you an insulin response. On the downside, for some people, it’s bitter.
  • Erythritol also doesn’t give an insulin response. It’s less sweet than sugar. But it also has disadvantages: it leaves a cold feeling in the mouth, which many people don’t like; in an overdose, it may cause bloating or diarrhea. But it’s quite good and safe in a mix with monk fruit or stevia. 
  • Monk fruit is 100-250 times sweeter than sugar and has zero calories. The only downside is its price.
  • Allulose is less sweet and caloric than sugar and has no effect on glucose. It’s the only sweetener that is able to caramelize. Its downside is the same as the monk fruit’s: price. 

Recipes for keto-friendly desserts

Sweet cravings will be much lower on keto, but you may still want dessert during your period. Or maybe it’s just nice to share a tea party with family members who don’t necessarily follow the same diet at all. Remember, any dessert can be made low-carb. Here are our TOP 5 for all occasions:

Lviv Cheesecake
Ukrainian dessert
Check out this recipe
ukrainian cuisine
Sugar-Free Chocolate Salami
Nostalgic recipe
Check out this recipe
chocolate salami
Keto Meringue Cookies
Check out this recipe
keto meringue cookies
Sugarfree, no-flour recipe
Check out this recipe
Chocolate fondant
An avalanche of chocolate pleasure
Check out this recipe
chocolate fondant


Coconut sugar is in the same boat as cane, palm, granulated, or any other kind of sugar. It’s high in carbs, and its low glycemic index is a myth. Yes, it contains vitamins and minerals, but to reach their daily intake from coconut sugar is an odd goal.

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