Is One Really Healthier Than The Other? Coconut Sugar vs. Table Sugar: Is One Really Healthier Than The Other?

It's pretty sweet that we have a variety of sugar options to choose from. With terms like *sugar* sugar, coconut sugar, date sugar, and palm sugar, to mention a few, it can feel like we spend more time debating our alternatives than actually cooking or baking with sugar. If you've been using coconut sugar as a healthier sugar substitute, let's check in with the experts to see if that's still a good idea.

Coconut sugar vs. table sugar.

Coconut sugar, despite its name, will not make any of your baked goods taste like a pia colada because it is made from the blossom buds of the coconut tree rather than the flesh. "Coconut sugar is a natural sugar generated from coconut palm sap," Dana K. Monsees, M.S., CNS, LDN, a dietitian-nutritionist, previously told mbg. "In liquid form, it's also known as coconut palm sugar or coconut palm sap." The flavor is more akin to brown sugar, and the granules are smaller and have a brown tinge.

According to Catherine Perez, R.D., creator of Plant Based R.D., coconut sugar is less processed than table sugar because the sap is dried and packaged without any additional processing, retaining more minerals like iron, zinc, and magnesium, as well as other polyphenols.

"It's not a health food," explains Shanthi Appelö, R.D., "and shouldn't be consumed in excess."

Here's how they compare in terms of nutrition:

Coconut sugar:

• 15 calories
• 0 g total fat
• 0 mg sodium
• 4 g carbohydrate
• 0 g fiber
• 4 g sugar
• 0 g protein

White sugar:

• 15 calories
• 0 g total fat
• 0 mg sodium
• 4 g carbohydrate
• 0 g fiber
• 4 g sugar
• 0 g protein

Benefits of coconut sugar.

Coconut sugar has a few further advantages in addition to its low processing and plant-based origins:

It's possible that it'll help with blood sugar balance.

Coconut includes modest levels of inulin, a prebiotic, soluble fiber that digests slowly and is good for gut health, according to Perez. This fiber can help keep blood sugar levels in check since it slows digestion.

As a result, "Coconut sugar has a lower glycemic index (GI) than cane sugar or even maple sugar," holistic nurse practitioner Victoria Albina, N.P., MPH of New York City previously told mbg.

Coconut sugar has a GI value of 35, according to research published in Food Science & Nutrition, whereas sugarcane has a GI value of 58 to 82 on a scale of 100. However, the GI will change depending on the food pairings or combinations.

It may support bone health.

A 100-gram serving of coconut sugar has 875 milligrams of potassium, which is good for your heart, and 375 milligrams of calcium, which is good for your bones.

While many of these nutrients sound like a big plus, Perez points out that you'd have to eat a lot of coconut sugar to notice any difference. "Whole food options like whole grains, fruits, veggies, and plant proteins are healthier for sustaining oneself," she explains.

It could promote sustainability.

Our personal health is intertwined with the health of the world, so keep that in mind when making food choices. "Another advantage of coconut sugar is that it is a more environmentally friendly option than palm sugar or cane sugar," Albina adds.

"To gain that benefit, make sure to choose a fair trade-certified and organic brand," Appelö advises.

How to use coconut sugar as a substitute in recipes

From baked items to sauces and syrups to coffee, coconut sugar can be used as a one-to-one sugar alternative. Perez claims that coconut sugar has a mellow caramel-like flavor, which may lead recipes to taste different than when other sugars are used.

Cooking with coconut sugar can be a little more challenging in terms of texture: "The science of baking can be tricky, so keep in mind that coconut sugar doesn't have the same chemical makeup as table sugar and may not form the same type of structure," says Appelö, who adds that coconut sugar works best in recipes with a lot of liquids and fat.

To avoid a "overly porous aftermath when baking," Appelö suggests blending or food processing your coconut sugar to obtain a texture more similar to cane sugar.

It's worth mentioning that coconut sugar isn't as resistant to high heat as cane or brown sugar is. To avoid burning, Appelö advises staying away from temperatures above 280 degrees Fahrenheit.

When substituting coconut sugar for liquid sweeteners or brown sugar, Appelö points out that it's drier than other sweeteners, so you'll want to add some extra liquid or moisture to the mix, such as yogurt or mashed banana.

How does coconut sugar stack up against other sweeteners?

Coconut sugar vs palm sugar

Because palm sugar is often mistaken for coconut palm sugar, the two sweeteners are easily confused, but they are vastly different. The two sugars are made from different plants and harvested in various ways (palm sugar is made by boiling palm flower sap until it is reduced to sugar granules, but it is also sold as a paste). While both palm sugar and coconut sugar have caramel flavors, palm sugar has smokey overtones, according to some.

When choosing coconut sugar, Appelö advises reading labels carefully. "It's worth mentioning that labels and packaging can be deceiving when it comes to distinguishing between the two," she says. "It's better to read the ingredient list to make sure you're getting coconut sugar." "In fact, for cost reductions, many businesses blend in cane and other types of sugar while still marketing the product as coconut sugar."

Perez adds that different types of palm sugar produce varied flavor notes and darker hues, but they're all nutritionally equivalent.

Coconut sugar vs monk fruit

Both coconut sugar and monk fruit are commonly used as sucrose or table sugar substitutes, according to Jessica Cording, M.S.,R.D., CDN, registered dietitian and author of The Little Book of Game-Changers, however monk fruit has a more stevia-like aftertaste. Monk fruit dissolves a little better than coconut sugar, so it's also a good choice for beverages, she says (note, however, that both coconut sugar and monk fruit dissolve well in hot water). A small spoonful of monk fruit goes a long way because it is more sweeter than coconut sugar.

Unlike coconut sugar, which has a modest GI impact due to its prebiotic fiber content, monk fruit, according to Cording, is a non-nutritive or non-caloric sweetener that has no effect on blood sugar. Monk fruit does contain a modest quantity of antioxidants.

Before adding a product to your cart, Cording recommends reading the label for any filler substances. You want 100 percent pure monk fruit in this scenario.

Coconut sugar vs date sugar

Date sugar is a good option if you're seeking for a sugar substitute with some added nutrients.

Date sugar is derived from the fruit of the date tree, which is broken up and dried into sugar, rather than the palm tree itself, explains Perez. As a result, the fiber, vitamin, mineral, and antioxidant content of dates, such as vitamin A, vitamin B complex, iron, and zinc, is preserved. While the fiber content, which slows blood sugar absorption, is a plus, Perez points out that you'd have to eat a lot of date sugar to reap any major nutritional benefits.

When it comes to cooking, coconut sugar may be a superior option. Because it's manufactured from the sap of coconut tree blooms, unlike date sugar, which is made from granulated dried dates, it won't dissolve in liquids, according to Appelö. In general, this makes coconut sugar more recipe-friendly.

Coconut sugar vs honey

According to Appelö, coconut sugar nectar has a texture comparable to honey, therefore it may be used interchangeably in recipes. She recommends using a quarter cup of granulated coconut sugar for every cup of honey, as well as adding some liquid elements to the dish. She claims that many honeys have flowery aromas, while coconut sugar has caramel notes.

Honey is slightly higher on the glycemic index than coconut sugar (58 vs. 54, respectively), so it might not be your best pick if you're trying to keep it low. The plethora of information available, according to Perez, is where honey has an advantage over coconut sugar. "Polyphenols and extremely minute quantities of fiber can be found in honey [...] And, like coconut sugar, it has trace nutrients, but you'd have to eat a lot of it to get any benefit," she says.

Coconut sugar vs agave

It's a bit of an apples-to-oranges issue when comparing coconut sugar to agave: According to Perez, agave is considerably richer in fructose than coconut sugar.

In terms of health, Appelö notes that agave syrup is made from the blue agave plant and is processed more thoroughly than coconut sugar. As a result, fewer nutrients are retained. Agave has a more neutral flavor character than coconut sugar, making it more flexible in recipes.

In conclusion

When comparing coconut sugar to traditional table sugar, it appears to be the clear winner. When compared to other options, it has more nutrients, the highest fiber content, greater recipe diversity, and the lowest glycemic index.

However, if you're seeking for a high-quality natural sweetener, we offer the blood-sugar-friendly monk fruit as an alternative.

These sugar substitutes, like any other sweet food, should be consumed in moderation. "Sugar is sugar is sugar," says Perez." It is preferable to ""Reduce our sugar intake completely and focus on items that will provide us more nutrition bang for our dollars."