Coconut Sugar As Healthy Sweetener Surprising Place in Low-Carb, Paleo, Keto and Other Diets
With coconut sugar’s popularity surging as an alternative healthy sweetener, many dieters wonder if it can fit into their chosen eating plan. From Paleo to low-carb to vegan and beyond, coconut sugar actually works quite well in certain programs in moderation.
Let’s explore how coconut sugar fits into various popular diets, meal plans and healthy lifestyles for sweetening in a more nutrient-packed way.
Coconut Flower Sugar in the Low-Carb Diet
Low-carb diets aim to reduce overall daily carbohydrate intake, often limiting to around 50g or less. Strict low-carb diets even restrict to just 20-30g of carbs. This requirement means traditional sugar is off the table. However natural sugar substitutes still can be on the table
Coconut flower sugar contains about 3g of carbs and 2g of sugar per teaspoon so enjoys some use in moderation on low-carb eating plans. While low-carb recipes may use other sweeteners first, those following more moderate low-carb diets can work in small amounts of coconut sugar. It provides more nutrients than highly-processed low-carb sweeteners with less impact on blood sugar.
Coconut Sugar and the Keto Diet
The ketogenic or “keto” diet is very low-carb, emphasizing high fat intake and typically allowing just 20-50g carbs daily. This highly restrictive carbohydrate approach makes sugars largely excluded.
Yet because of its lower glycemic impact than regular sugar, those adhering to a keto diet may be able to incorporate up to 1-2 teaspoons coconut sugar into the limited carb allotment occasionally as a treat. Enjoy minimally though, as overdoing coconut sugar can disrupt the fat-fueled ketosis state.
Coconut Sugar As Natural Sugar Substitutes For Paleo Dieters
The Paleo diet eliminates all processed foods, sugars, and dairy in favor of meat, seafood, eggs, vegetables, fruits, nuts, and seeds. The idea is to eat like hunter-gatherer ancestors.
Coconut sugar fits well into the Paleo diet’s core principles as a less processed natural sweetener. Paleo followers use small amounts of coconut sugar to sweeten up foods and baked goods within carb limits. It contains key nutrients Paleo eaters need without introducing modern refined sugars.
Coconut Sugar As Alternative Sweeteners In The Vegan Diet
Vegans appreciate coconut sugar for providing B vitamins, vitamin C, potassium, magnesium and other nutrients the diet can lack, on top of fiber and antioxidants. So it fills important nutritional gaps when used amply in vegan recipes.
Low Sugar Diets Allow Some Coconut Flower Sugar
For those monitoring sugar and carbohydrate intake for health reasons without being on ketogenic or very low-carb regimes, coconut sugar can be an occasional treat.
With a glycemic index of 35, coconut sugar impacts blood glucose levels far less than regular table sugar thanks to its inulin fiber and slow digestion. Consuming it in moderation has less effect on insulin resistance, diabetes risk, and candida yeast overgrowth.
The Takeaway on Coconut Sugar in Diets
Coconut sugar carved out a niche in the diet world thanks to its relatively low glycemic index, moderate carb and calorie content, and nutrition profile. While no sugar gets unlimited allowance, coconut sugar enjoys more flexibility than regular sugar in low-carb, low-sugar, Paleo, and vegan meal plans. Like anything, how much gets used comes down to individual carb needs and health conditions. But overall coconut sugar offers a sensible sweetener swap across many diet types.
After you know using coconut sugar in every type of diet, maybe you will start interested to try coconut sugar either for your diet or for your alternative sweetener. Feel free to contact us to try free coconut sugar.