Using Coconut Sugar keto diet, is it possible?
The ketogenic or "keto" diet has soared in popularity in recent years as a low-carb, high-fat diet. This style of eating forces the body into ketosis, a metabolic state where fat is burned for energy instead of carbs. Typical keto guidance is to severely limit carbohydrate intake to only about 5% of total daily calories. However, there are some food sources of carbs that may be allowed in moderation on keto. Namely, certain coconut products can potentially fit into a keto eating pattern without disrupting ketosis.
What’s So Great About Coconut for Keto?
Compared to other carb-containing foods like grains or legumes, coconut products tend to be relatively low in carbs while providing healthy fats, dietary fiber, and nutrients. Additionally, much of the carbs in coconut comes from fiber, which does not significantly impact blood sugar or ketosis. Some of the most keto-friendly coconut foods include:
Over 90% of the fatty acids in coconut oil are saturated fats, making this oil quite low in carbs by definition. It also contains MCTs (medium-chain triglycerides) that may help sustain ketosis.
Unsweetened Desiccated Coconut or Shredded Coconut
With about 5 grams net carbs per ounce, unsweetened coconut makes a tasty low-carb topping.
Organic Coconut Milk Powder
Choose full-fat canned coconut milk measuring about 1 gram net carbs per ounce. Light varieties are higher carb.
Coconut Cream / Cream of Coconut
Very low carb but extremely high in calories; use sparingly in recipes.
Desiccated Coconut Flour
This very high fiber flour substitutes nicely for regular flour in low-carb baking with 2 grams net carbs per ounce.
Contains inulin fiber so about half as sweet as regular sugar, with 4 grams net carbs per teaspoon. Gentler impact on blood sugar. so, it means using coconut sugar keto diet is the best way
Is Coconut Sugar Keto-Friendly?
While regular table sugar is a definite no-no on keto, the verdict on coconut sugar is less straightforward. Derived from coconut palm sap, coconut sugar has a glycemic index of 35, which is much less than regular sugar. It also provides small amounts of nutrients like potassium, zinc, iron, and antioxidants.
Compared to table sugar, coconut sugar has a fiber called inulin that may slow glucose absorption. However, it’s still sugar and will count as both carbs and calories. To work it into a keto diet, only very small amounts should be used, counting it in total daily carb limit. Ideal uses are minor sweetening of coconut yogurt, sprinkled on berries, or blended into nut butter. But restraint is needed.
Keto Recipes with Coconut Products
Here are some tasty keto recipes that take advantage of the best coconut ingredients:
Coconut Yogurt with Berries
2 cups full-fat organic coconut milk powder / liquid
1 probiotic capsule
1 tsp vanilla extract
1 tbsp powdered erythritol or monk fruit sweetener (optional)
1 cup mixed berries
1 tbsp unsweetened coconut flakes
Make yogurt by incubating dairy-free organic coconut milk powder with a probiotic capsule according to package directions. Chill thoroughly, then stir in vanilla and powdered sweetener if desired. Top with 1⁄2 cup berries and sprinkle with coconut flakes per serving.
Coconut Chicken Tenders
1 lb chicken tenders
1 cup coconut flour
1 cup unsweetened desiccated coconut
1 tsp garlic powder
1 tsp onion powder
1⁄2 tsp sea salt
2 eggs, beaten
2 tbsp olive oil
Mix coconut flour and flakes with seasonings. Dip chicken pieces in beaten egg, then dredge through coconut mixture pressing to adhere. Cook on oiled pan over medium-high heat until browned and cooked through, about 3 minutes per side.
Keto Coconut Macaroons
3 cups unsweetened desiccated coconut
1⁄2 cup coconut flour
1⁄2 cup powdered erythritol or monkfruit sweetener
1⁄2 tsp sea salt
4 egg whites
1 tsp vanilla extract
1⁄2 cup roughly chopped 86-95% dark chocolate (optional)
Preheat oven to 325 F. Mix all ingredients except chocolate chunks together until evenly incorporated. Using small cookie scoop, drop mounds about 1 inch wide onto parchment paper lined baking sheets. Bake 12 minutes until set. Remove from oven and gently press chocolate chunks in top of macaroons, if desired. Cool completely before carefully removing from baking sheet.
Should Everyone Try Keto with Coconut?
Adding some minimally processed real coconut to your diet likely won’t hurt, but going full keto using coconut sweets or excessive amounts of high-fat coconut products may not be advisable for everyone either. As with any restrictive diet, speak with your healthcare provider before making major changes. People with certain medical conditions like liver disease are discouraged from starting keto without guidance.
The key is always balance and moderation. When used prudently alongside other wholesome foods as part of healthy lifestyle, incorporating some keto-friendly coconut products can add beneficial variety and flavors to meals and snacks. With the right approach, coconut may help many people stick with a reduced carb ketogenic program while supplying beneficial healthy fats and key nutrients. Just don’t overdo the coconut ice cream!