If you’re just starting on the keto diet, I hate to break it to you, but sugar is out.
That’s because the objective of the keto diet is to enter ketosis. In ketosis, your body primarily utilises ketones and fat for energy, instead of carbs. This is associated with a number of health benefits, including weight loss.
However, in order to stay in ketosis, you need to keep carbs really low (ideally less than 20-50g net carbs per day). This is because carbs increase glucose levels, which is preferentially utilised for energy. As a result, you get kicked out of ketosis.
But what if you have a craving for something sweet? This is where natural sweeteners can be used. One such sweetener that is often talked about is coconut sugar. But what is coconut sugar and is it keto-friendly? Let’s find out.
Table of contents
What is coconut sugar?
Despite the name, coconut sugar is not actually derived from the coconut itself. Instead, sap is collected from coconut palm tree blossoms. This sap is then heated to form a syrup, which is subsequently crystallised to form coconut sugar. The coconut sugar is then sieved to produce fine grains which can be used in a variety of food applications[1].
This type of sugar is a popular sweetener traditionally used in Asian cuisine. Given its ‘natural’ status, its popularity has grown in the US and UK, where it is viewed as a healthier alternative to refined sugars[1].
Is coconut sugar keto?
But is coconut sugar keto? Unfortunately, no. Coconut sugar is not suitable for the keto diet. That’s because coconut sugar contains too many carbs to be keto-friendly. While coconut sugar contains less fructose than table sugar (often considered worse than glucose), the total amount of carbohydrate is far too high. As a result, coconut sugar is best avoided on the keto diet.
How many carbs are in coconut sugar?
Coconut sugar is pure carbohydrate, with 100g of carbs per 100g of coconut sugar. Of this 100g, 87.5g are of sugar, highlighting the unsuitability of coconut sugar for the keto diet. The full nutritional breakdown of coconut sugar is as follows[2].
Nutrition per 100g
Energy: 375 kcal
Fat: 0g
Carbohydrate: 100g
of which sugars: 87.5g
Fibre: 0g
Protein: 0g
Nutrition per serving (8g):
Energy: 30 kcal
Fat: 0g
Carbohydrate: 8g
of which sugars: 7g
Fibre: 0g
Protein: 0g
How does coconut sugar compare to table sugar?
As you can see, coconut sugar contains a very high sugar content, almost as much as table sugar (traditionally used in most applications). In addition, it contains no fibre. This means there is nothing to slow its digestion, resulting in blood sugar elevation[2][3].
However, it is slightly lower it total sugars, which could make it a better alternative for people not following a keto diet. If you’re just looking to get more natural sources of sugar, coconut sugar could be an option. For those of us on the keto diet however, coconut sugar is unsuitable.
What is the glycemic index of coconut sugar?
One of the main arguments in favour of coconut sugar is that it has a low glycemic index. The glycemic index of coconut sugar has been quoted as ranging from 35 to 54.
Originally, coconut sugar was classified as a low glycemic index food by the Food and Nutrition Research Institute, Republic of Philippines. Studying the blood glucose response of 10 healthy subjects after ingestion of coconut sugar, they determined the glycemic index of coconut sugar was 35[4].
Since then however, the University of Sydney, Australia published the glycemic index of coconut sugar as 54. This is significant as under a glycemic index of 55 is considered low, while foods with a GI of between 55 and 70, are considered to have a ‘medium’ GI. This means they have a greater impact on blood glucose levels[5].
Even at a glycemic index of 54, coconut sugar has a more favourable GI score than table sugar. As a result, people looking to improve their overall health profile may consider coconut sugar as a healthier alternative to table sugar.
For the keto diet however, coconut sugar is not recommended.
4 best keto-friendly substitutes for coconut sugar
So now that coconut sugar is out of the question, what are the alternatives?
Stevia
Stevia is a zero-calorie natural sweetener derived from the stevia plant. The plant contains compounds called steviol glycosides, which provide the characteristic sweet taste. When concentrated, stevia is around 300 times as sweet as sugar, meaning a small amount can provide the same level of sweetness[6].
Monkfruit
Monkfruit is similar to stevia in that it is also a natural, zero-calorie sweetener. The plant is native to the south of China, and derives its sweetness from compounds called mogrosides. Monkfruit is also very sweet, 250 times as sweet as the same amount of sugar[7].
Erythritol
Erythritol is a naturally-derived sweetener, commonly found in fruits and vegetables. It is classified as a sugar alcohol, which is technically a carbohydrate. However, erythritol is zero-calorie and doesn’t impact blood sugar, making it keto-friendly. Sugar alcohols like erythritol are often blended with other sweeteners, as erythritol is only about 60% as sweet as sugar[8].
Xylitol
Similarly to erythritol, xylitol is a sugar alcohol commonly used as a sugar substitute. It has significantly reduced calories to sugar and has minimal impacts on blood sugar. Xylitol is about the same level of sweetness as sugar, making it a good option for keto baking and desserts[9].
In conclusion...is coconut sugar keto-friendly?
Given its high content of carbohydrate, coconut sugar is unfortunately not keto. Although the glycemic index of coconut sugar is less than cane sugar, it is still too high to be considered keto-friendly.
The good news is that there are a number of healthy natural sweeteners that can be used as substitutes for sugar, while on keto.
