Is Coconut Sugar Keto

The Low Carb Deep Dive: Is Coconut Sugar Keto?

If you are trying to lose weight or cut down on carbs, then you are probably on the keto diet.

The downside of this diet is that you often have to cut out most types of traditional sweeteners.

Thus, you are faced with the task of trying to sweeteners that fit in with your low carb diet.

If so, you are probably wondering: “is coconut sugar keto?”

Well, there are a lot of things that you should consider before learning this answer.

So, here is an in-depth look at whether or not coconut sugar fits into the keto diet.

What is Coconut Sugar?

First things first, you need to understand what is meant by the term “coconut sugar”.

Despite its name, coconut sugar isn’t actually made from coconuts.

Instead, it is derived from the sap of the flower buds from the coconut palm tree.

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It is sometimes referred to as coconut palm sugar as well.

The sap is boiled over heat, until all the liquid has evaporated.

The resulting crystals is the coconut sugar.

Coconut Sugar

Keto Friendly Sweeteners – What Makes the Grade?

Let’s switch gears for a moment.

To really appreciate whether or not there is a link between coconut sugar and keto, you have to understand what kind of sweeteners are allowed.

You are still allowed a certain number of carbs on keto – around 50 grams a day.

Since sugar falls under this category, your sweetener needs to be far lower than this accommodation.

Keep in mind, your total carb intake has to be equal to or less than 50 grams.

Thus, the sweetener has to be low enough in carbs to make allowances for other carbohydrates that you may be consuming within a day.

At the same time, when on the keto diet, you have to select sweeteners that won’t cause much of a spike in your blood sugar levels.

Coconut Sugar Nutrition

Here is the nutritional profile of coconut sugar, per teaspoon:

  • Calories: 15
  • Carbs: 4g
  • Protein: 0g
  • Fat: 0g
  • Fiber: 0g

Is Coconut Sugar Low Carb?

On the surface, 4g of sugar may not seem like a lot.

So, does this mean that the carbs in coconut sugar is low enough?

Not really. This is because coconut sugar has the same amount of carbs per teaspoon as white sugar!

Is the Glycemic Index of Coconut Sugar Lower?

Of course, the carb content is only half of the story.

It is just as important to understand the impact of coconut sugar on your blood sugar levels.

Well, it would appear that coconut sugar does score lower on the glycemic index than cane sugar.

However, the results do vary.

Despite this, there is some evidence to show that your blood sugar level may not rise as much when you consume coconut sugar.

Can You Have Coconut Sugar on Keto?

What is the final answer? Is coconut palm sugar keto?

Unfortunately, the answer to this question would be no.

Coconut sugar is just a little too high in carbs for it to be considered keto.

So, while many other coconut derivatives do fit the keto bill, coconut sugar does not.

Chocolate Glazed Cake With Coconut Sprinkle

Is Coconut Palm Sugar Good for You?

OK, so coconut sugar can’t be a part of a keto diet.

Can be considered a healthier alternative to white sugar, though?

Well, the jury is still out on this.

Now, you could make the case that coconut sugar does contain a minute amount of nutrients as it doesn’t undergo heavy processing.

Nevertheless, there are only trace amounts of these nutrients.

You would have to consume a significant amount of coconut sugar to get any benefit.

As mentioned, though, coconut sugar may not cause as much of a spike in your blood sugar levels as white sugar.

If this is an advantage that you are interested in, then coconut sugar could do the trick for you.

So, there you have it – coconut sugar isn’t keto after all! However, it is certainly an interesting sweetener to learn about. And, now you have a much better understanding of why this sugar can’t be added to a low-carb diet.

If you enjoyed this post, go ahead and check out our Facebook page. You will find lots of other ways to incorporate coconut into your diet.

Riya Borah


Riya Borah 

Nutritionist Educator

Riya Borah is a nutritionist educator and her job involves guiding people towards a healthier lifestyle. Growing up in India, Riya was aware of just how much coconut was used on a daily basis. This encouraged her to research the properties of this versatile drupe. It opened her eyes to both the limitation and possibilities of coconut. Her aim is to now educate as many people as possible about the best ways to utilize coconut in their own lives.

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An Important Disclaimer
The information on this page should not be used as a substitute for professional medical advice. Consult a doctor if you wish to consume any kind of tea regularly for the purpose of treating any condition or illness.