Coconut sugar is becoming more and more popular among supporters of he althy eating. It is still a novelty on the market, and many Internet sources contain information about the he alth-promoting effect of this sugar. Is coconut sugar really he althy? What are its properties?
Coconut sugar gained popularity in a short time as it was promoted as a substitute for white sugar with a lower glycemic index. Is it really worth using it?
How is coconut sugar made?
Coconut sugar is obtained from coconut palm inflorescences, which grow directly from the coconut. The inflorescence stalks are incised and the white, sweet juice is pressed out. The juice flows into a bamboo vessel hooked close to the butt of the inflorescence for up to 35 days. One tree can produce up to 280 liters of juice per year, which is approximately 80% water. It is important that the juice used in sugar production is fresh, unfermented and has the correct pH. After collecting the appropriate amount, the juice is evaporated in vats until a light brown syrup with a thick consistency is obtained. Before it solidifies, it can be formed into blocks or heated further until it reaches a loose consistency. It is available in stores in the form of small crystals or cubes, much less often as a liquid.
Coconut sugar looks and tastes similar to cane sugar. It has a slight coconut and caramel aftertaste, which is appreciated by gourmets of coffee and desserts. Coconut sugar can be found under the exotic name of gula java. Sometimes the name palm sugar is also used interchangeably, but not entirely correctly, because the date palm, Palmyra and Sago palm trees can also be the source of sugar. The method of obtaining them also differs. Therefore, read the labels carefully. Coconut sugar is mainly produced on the islands of Southeast Asia - the Philippines and Indonesia, where it has been used traditionally for sweetening for hundreds of years. Its price in stationary stores is high, up to PLN 100 per kilogram. You can buy coconut sugar cheaper in online stores - from 30 PLN / kg.
Composition and nutritional values of coconut sugar
Coconut sugar contains 70-79% sucrose as well as glucose and fructose (from 3 to 9% of each of both monosaccharides). The differences in composition result from the variety and age of the tree and the way the juice evaporates.
Worth knowingValuenutritional coconut sugar
Energy [kcal / 100 g] - 381 Protein [g / 100 g] - 1.1 Fat [g / 100 g] - 0.4 Carbohydrates [g / 100 g] - 93.4
How many calories does coconut sugar have?
You can often hear the opinion that coconut sugar is a less caloric substitute for white sugar, but their energy is similar. 100 g coconut sugar provides 381 kcal, and white refined sugar - 405 kcal. Teaspoon of both sugars weighs 4 g and contains 15 and 16 kcal, respectively. With normal use in the kitchen, such a difference in calories is imperceptible and coconut sugar cannot be considered a useful substitute for a slimming diet.
Coconut sugar glycemic index
According to the Food and Nutrition Research Institute of the Republic of the Philippines, the glycemic index of coconut sugar is 35, which means it is classified as a low GI product and can be used by diabetics. Other institutions, incl. The University of Sydney also measured the glycemic index of this sugar and reported it to be 54. For comparison, the GI of white sugar is 68.
ImportantAccording to the 2015 official position of the American Diabetes Association, coconut sugar is the same as white table sugar and brown sugar in sweetness and nutritional value. This organization issued an opinion as follows: “Diabetics can of course use coconut sugar as a sweetener, but it cannot be treated any differently than plain white sugar. It provides exactly the same number of calories and carbohydrates as regular sugar. "
The GI of coconut sugar is lower than the GI of white sugar, but it is still a product that contains over 90% of sugars in the composition and should be used occasionally, not only by diabetics.
Vitamins and minerals in coconut sugar
The information that coconut sugar is rich in elements important for he alth is unfortunately not true. Yes, coconut sugar contains very small amounts of potassium, zinc, iron, or calcium, but to say it is high in them is a major abuse. When you compare the mineral content of different white sugar alternatives with white sugar alone, you can see that coconut sugar does indeed contain more elements than other sweeteners. However, remember that these values apply to 100 g of sugar, i.e. 25 teaspoons - an amount that probably no one can use in the kitchen in one day. To cover the daily requirement of vitamin C (70 mg), you would need to eat about 300 g of coconut sugar. To meet the body's needs for iron (17-19 mg) - 900 g, magnesium (300-400 mg) - more than a kilogram, and zinc (8 mg) - 400 g sugar from palmcoconut. This shows that coconut sugar cannot be relied upon as a source of vitamins and minerals in the diet, even though it contains more elements than other natural sweeteners. It is still nearly one hundred percent pure sugar, and a balanced diet should be the source of micro and macro elements. Coconut sugar may be slightly better for your he alth than white sugar, but it is absolutely not a he althy sugar substitute.
Content of selected vitamins and minerals in various sweeteners [mg / 100 g]
| Ingredient [mg / 100 g] | Coconut sugar | Agave syrup | Honey | Maple syrup | Brown sugar | Refined White Sugar |
| Nitrogen | 202 | n.a. | n.a. | n.a. | 10 | 0 |
| Phosphorus | 79 | 7 | 4 | 2 | 3 | 0 |
| Potassium | 1.03 | 1 | 52 | 234 | 65 | 2,5 |
| Calcium | 8 | 1,5 | 6 | 67 | 24 | 6 |
| Magnesium | 29 | 1 | 2 | 14 | 7 | 1 |
| Sodium | 45 | 1 | 4 | 9 | 2 | 1 |
| Chlorine | 470 | b.d | b.d | n.a. | 16 | 10 |
| Sulfur | 26 | n.a. | n.a. | n.a. | 13 | 2 |
| Bor | 0.6 | n.a. | n.a. | n.a. | 0 | 0 |
| Zinc | 2 | 0,2 | 0,2 | 4,2 | 0,2 | 0,1 |
| Manganese | 0,1 | 0,1 | 0,1 | 3,3 | 0,2 | 0 |
| Iron | 2 | 1 | 0.4 | 1,2 | 1,26 | 0,1 |
| Copper | 0.23 | 0,1 | 0 | 0,1 | 0 | 0 |
| Vitamin B1 | 0.41 | 0 | 0 | 0 | 0 | 0 |
| Vitamin C | 23,4 | 0.5 | 0.5 | 0 | 0 | 0 |
Source: www.nutritiondata.com
Coconut sugar - use in the kitchen
Coconut sugar has a slightly caramel aftertaste, which is why it is perfect as an aromatic addition to coffee and desserts.It can be used both hot and cold. It works well as an ingredient of cakes and cookies, drinks, cocktails and sweet sauces. In baked goods, the same amount of sugar is used as in white sugar, as they have an equal level of sweetness. Coconut sugar goes well with spicy and sweet-sour dishes with an Asian character.
You must do itDue to its beautiful, intense smell, coconut sugar can be used as an air freshener in the apartment. It is enough to pour a small amount into a vessel, for example an aromatic oil fireplace, and heat it gently, so that the wonderful coconut-caramel aroma rises around the house.