Ever asked the question: “Is Coconut Sugar Keto?” If so, you are in for a treat. Inside this guide, you’ll discover the surprising answer. PLUS you’ll get the Top 7 Best Keto Sweeteners. However, first…
I know how you feel. You’ve started the keto diet, or you are simply in the middle of it, and your sugar cravings start to kick in.
Saying goodbye to sugars during this period is hard – but normal. We just have to learn to adapt and overcome. In this situation, we need to find substitutes.
Finding healthy alternatives to sugar on the keto diet can be very tricky. From a broad range of options, the one substitute which tends to stand out is coconut sugar.
But how keto friendly is coconut sugar?
When making changes to your diet, you need to be aware of the content of all the ingredients which you choose to consume. This applies to everything. From the nutrition of raspberries to the sugar which you sweeten your coffee with.
We did our research and scooped all the info which we could find to bust the myth on coconut sugar and how healthy it actually is.
What is coconut sugar?
Coconut sugar, also known as coconut palm sugar, is a palm sugar that comes from the sap of the coconut tree. It does not actually contain any of the coconut fruit.
Coconut sugar is not refined or chemically treated in any way. It contains the same amount of calories and carbohydrates as regular granulated sugar.
The biggest difference between the two would be that coconut sugar contains small portions of some vital nutrients such as iron or potassium, where granulated sugar does not.
These nutrient amounts are not enough to satisfy your daily needs for them, so you are better off getting them from fresh fruit and vegetable options.
Where does it come from?
You are probably interested as to where it even comes from.
Simply put, coconut sugar comes from the flower bud stem of the coconut tree.
How is coconut sugar made?
Making coconut sugar is more than a one-step process.
The process begins by harvesting the flower stem of the coconut tree and then collecting the sap which pours out into containers.
The sap is then put overheat in order for the water to evaporate to leave a thick sap syrup. The final result is a caramel color sugar which looks similar to brown sugar.
How many carbs are in coconut sugar?
Coconut sugar contains 4 grams of sugar per teaspoon.
In addition, it contains 0 grams of fat, 0 grams of protein, 15 calories, and 0 grams of fiber, per teaspoon.
Coconut sugar ranks at 35 on the Glycemic Index. It’s important to note that the GI can vary greatly between different people and different brands of coconut sugar.
Is coconut sugar better than regular sugars?
So now we know that coconut sugar has lower amounts of carbs and a slight hint of minerals – but is it really healthier than regular table sugar?
Well, let’s look over some key differences between the two.
Table sugar is refined, where coconut sugar is not. It also doesn’t have any additives or artificial preservatives.
Coconut sugar has a lower GI than table sugar – but it doesn’t make it healthier. Coconut sugar has a glycemic index of 35, whereas table sugar ranks at 60-75. This means that it simply causes a slightly lower rise in blood sugar in comparison to table sugar – but it’s still sugar.
Coconut sugar is still high in fructose. It is made of 70-80% sucrose, which half of is fructose.
Still, coconut sugar does have slightly better nutritional benefits than normal white sugar. Although they both contain the same amount of calories, coconut sugar also has very small traces of calcium, potassium, zinc, and iron.
In the end, coconut sugar is not keto-friendly. The 4 grams of carbs and 15 calories per teaspoon of coconut sugar don’t make the keto-friendly cut.
Both regular table sugar and coconut palm sugar are sugars. The key difference between the two is their manufacturing process and slight nutritional distinctions. Everything else is good marketing.
How much coconut sugar can I eat on the keto diet?
Everything has its limits. Especially sugars when it comes to the keto diet.
When planning daily meals for your keto diet, you always have to keep in mind the carb and sugar limits. During keto, your carb intake needs to be kept to under 50 grams of net carbs per day, preferably under 20.
Of course, the fewer carbs you consume per day, the more efficient your ketosis will be.
The carb content of coconut sugar varies per brand, but most all contain similar content amounts.
The average coconut sugar contains 4 grams of carbs, 0 grams of fiber, and 15 calories per teaspoon. With this, you can decide how much coconut sugar you can allow to be incorporated into your meals or drinks, in accordance to the keto carb limits.
If you are the type of person to always sweeten your coffee or tea drinks, try to use some healthier alternatives. Sugar is sugar, so you need to remember this.
The healthiest alternatives for sweetening are:
- Stevia: This sugar alternative contains 0 calories and 0 carbs. It has minimal effects on blood pressure and blood glucose, making it the healthiest sugar substitute.
- Monk fruit: This fruit has 0 calories and 0 net carbs, meaning that it won’t spike your blood sugar levels. It is also much sweeter than regular sugar.
In the end, any type of sugar should be used in moderation, even the healthiest substitutes you can find.
Can I eat regular sugar at all? And how much?
Yes, you can. But with great limits.
Whichever sugar option you go for, have that be regular table sugar or coconut sugar, you still have to consume it with moderation and it the limits for the keto diet.
As sugar is a carb, it needs to be counted to your limit of 50 carbs per day (preferably 20).
But still, you need to limit your sugar intake so it doesn’t end up spiking your blood sugar levels and kicking your body out of ketosis.
It is most recommended that you keep your sugar intake at 0 grams per day. If can’t completely cut out sugars from the start, just remember to keep your intake to under 50 carbs per day in combination with all of your other carbohydrates.
Top 13 best Keto Approved sweeteners that will keep you in ketosis:
As ketosis requires you to keep your sugar consumption to a minimal amount, you need to find alternatives for sweetening that you can use which won’t kick you out of ketosis.
1. Stevia: Stevia comes from the Stevia rebaudiana plant. It is considered one of the best sweetener options while on the keto diet due to its 0 amount of calories or carbs. Stevia also does not raise blood sugar or insulin levels. It is very sweet, so less product goes a long way.
2. Erythritol: Erythritol is a sugar alcohol made from fermented cornstarch or simply corn. It is 80% as sweet as regular sugar but contains minimal amounts of calories. (0.2 per gram) It does not raise insulin or blood sugar levels and does not cause digestive issues.
3. Sucralose: This artificial sweetener is a calorie and carb free substitute. Splenda is the most common variation of sucralose on the market, but it does contain some carbs. This sweetener is not the ideal product to use for baking, but more for addition in your morning coffee.
4. Monk Fruit: This new sugar substitute does not raise insulin or sugar levels, and has a very sweet taste. It keeps your digestion normal, not causing any problems. It is a no-calorie and no-carb substitute.
5. Xylitol: This sweetener is another type of sugar alcohol that is just as sweet as regular sugar. The net carbs found in it don’t raise blood sugar and insulin levels the same way which normal table sugar does. It has a glycemic index of 13.
6. Allulose: This new plant-based sweetener is new to the market, meaning it is not widely available. If found, allulose is very keto-friendly and contains about 70% of the sweetness of regular table sugar.
Ok, Are You Ready for the last Keto Approved Sweeteners… here we go!
7. BochaSweet: Another brand new sweetener available, coming from the squash kabocha in Japan. It is known to have the same sweetness as regular table sugar, but more reviews are expected to come on this product as it is brand new and has been used very little.
8. Inulin: Holding only 35% of the same sweetness as sugar, inulin works in great combination with other sweeteners to improve flavor. It is best to be used under temperatures of 275 degrees Fahrenheit or else it will degrade.
9. Tagatose: This sweetener is 92% as sweet as table sugar, with less than half the calories. It has a relatively low glycemic index, meaning it will have minimal effects on blood sugar and insulin levels. It can be harder to find, but a great substitute if found.
10. Swerve: This 0 calorie, 0 carb, non-GMO, and non-glycemic sweetener tastes just like regular table sugar. It comes in the same varieties as table sugar, and bakes the same as well. It is made with natural ingredients and is the perfect option for caramelizing.
11. Isomalt: Another sugar alcohol sweetener that comes from beet sugar. It has half the calories of normal sugar, tastes less sweet, but provides no aftertaste. It also does not influence blood glucose or insulin levels.
12. KetoseSweet Liquid: A liquid sweetener made from all natural monk fruit, allulose, and stevia. It contains 0 alcohol sugars and is perfect for mixing into your hot drinks.
13. Keto Sweetener Allulose Plus: This sweetener coming from The People’s Keto Company is an all natural substitute for sugar. It has no after taste, can be used for all sorts of purposes, and is allulose based.
Is maple syrup keto?
No, unfortunately, maple syrup is not keto friendly. This tasty addition which you love to pour on your morning pancakes just doesn’t make the cut for your keto diet.
Maple syrup is almost entirely pure sugar.
A simple ¼ cup serving of your favorite maple syrup contains approximately 55 grams of net carbs. A number completely out of the norms for the keto diet. This one serving is enough to kick your body out of ketosis – and it simply does not fit into the 50 grams of carbs limit for keto.
If you would like to still add maple syrup to your Sunday breakfast, try to find some low-carb substitutes. The best options for this is finding monk fruit based syrup, or syrup based on a combination of stevia and erythritol.
Here is a list of keto-friendly and low-carb maple syrups:
- Lakanto: Made with monk-fruit extract.
- Pyure: Mix of organic stevia and organic erythritol.
- ChocZero: Made from monk-fruit extract.
- Good Good: Made with stevia extract.
- Walden Farms: Made from sucralose.
What about coconut flour – is it really keto friendly?
Yes – coconut flour is extremely keto friendly!
So yes, you can continue baking your favorite sweet treats and still stay in ketosis with the help of coconut flour.
Coconut flour is an ideal flour choice for a low-carb and keto diet because of its low carb and high fiber amounts. It is also perfect for people with low tolerance to gluten as it is completely gluten free.
Coconut flour comes from the flesh of the coconut and gives a mild taste.
Coconut flour has an impressive nutrient profile, providing many health benefits for anyone who consumes it.
It contains 120 calories, 6 grams of proteins, 18 grams of carbs, 10 grams of fiber, 4 grams of fat per every ¼ (30 gram) serving.
Due to its high fiber content, it helps slow down the speed at which sugar is absorbed into your bloodstream. This helps regulate your blood sugar levels.
In addition, it has a low glycemic index rating and promotes heart health.
Does keto allow artificial sweeteners?
The topic of artificial sweeteners is a slightly complicated one. Simply because the answer to this question is both yes and no.
Yes, keto does allow artificial sweeteners. But not all of them.
With all sweet things in the world, limits are needed. Especially when it comes to artificial sweeteners.
There is simply not enough research and evidence to suggest that consuming small amounts of artificial sweeteners is unhealthy or will cause major harm to your body.
Of course, this only applies to very small amounts. If you drink 5 cans of coke a day, you can sure bet that this is unhealthy for you.
But if you are asking if you can use one small packet of an artificial sweetener once in a while to sweeten your coffee, there is no evidence to suggest that you shouldn’t.
Keeping that in mind, if you do decide to consume any artificial sweetener, such as sucralose, just remember to do so in moderation. And in minimal amounts.
When choosing which artificial sweetener to buy, try to find one based on either monk fruit, pure stevia extract, or sucralose.
Just remember that no matter what you choose, you have to stay in your keto limits. The whole goal is to not kick your body out of ketosis, and keep your healthy weight loss process running.
Top 7 best keto sweeteners:
Let’s take a look at our best-rated keto approved sweeteners:
1. Whole Earth Monk Fruit with Erythritol Sugar Alternative – This plant based sugar alternative has 0 calories and 0 total sugars. The only two ingredients are erythritol and monk fruit extract.
2. Stevia in the Raw Zero Calorie Sweetener – Stevia is undeniably one of the best sweeteners for a low carb or keto diet. This option gives you 0 calories, and is vegan and naturally gluten free.
3. Swerve Granular Sugar Replacement – This non-GMO best-seller is one of the best granulated sugar alternatives on the market right now. The ingredients inside this sugar do not affect blood sugar levels in the consumers, so the minimal carbohydrates have minimal impact.
4. Swerve Confectioners Sugar – Another variation to their sugar, but this time in confectioners form. Being non-GMO and 0 calorie, this alternative is the perfect confectioners sugar for frosting your low-carb desserts on the keto diet.
5. NOW Foods Erythritol Pure Sweetener – This zero calorie erythritol-based sweetener has 0 calories and minimal glycemic impact. The 8 grams of total carbohydrates in this packet come from the one ingredient being erythritol.
6. SweetLeaf Sweet Drops Liquid Stevia Sweetener – This stevia based sweetener is the best product to use on the go, or to simply sweeten your drinks with only a few simple drops.
7. Monk Drops 100% Monk Fruit Liquid Sweetener – This non-GMO, alcohol-free, and gluten free sweetener alternative is the perfect addition to your keto diet. It contains 100% concentrated monk fruit in 350 servings per bottle. It works ideally to sweeten your morning coffee or tea.
7 disapproved sweeteners which will kick you out of ketosis fast:
1. White sugar: This speaks for itself. As sugar should be ultimately avoided while on the keto diet, pure white sugar is the ultimate enemy. This sugar spikes blood glucose, causes obesity, and brings over a whole load of more harmful impacts to your body.
2. Maple syrup: Maple syrup is packed with carbs and sugar. If you still want to consume maple syrup while on your diet, opt out for keto-friendly versions instead.
3. Honey: Although better than white table sugar altogether, it is still not suitable for keto. Natural does not always mean keto-friendly, and honey is a clear example. Honey contains enough calories and carbs to easily kick you out of ketosis.
4. Agave nectar: This sweetener is about 85% fructose. This means that it will simply do more harm than good to your body as it can reduce your insulin sensitivity. It can also worsen your liver health, leading to a fatty liver. This option is also packed with more calories than table sugar.
And now, here’s the last 5…
5. Coconut sugar: As tasty and healthy as it sounds, it just doesn’t make the keto friendly cut either. One spoon of coconut sugar contains the same amount of carbs and calories as a spoon of regular table sugar. It does contain minimal minerals and fiber, but its high calorie and carb content outweigh these small traces.
6. Dates: Although this tasty treat may be high in nutrients and some fiber, it is still packed with carbs and calories.
7. Brown sugar: Similar to coconut sugar, brown sugar sounds like it should be healthier than regular white table sugar, but it simply isn’t. Although brown sugar does contain a slightly higher amount of minerals than white sugar, it is still sugar.
The bottom line is that sugar is still sugar, no matter if it sounds “healthier.” The negative health impacts which some sweeteners can bring to you are masked with their “healthy-sounding” names, but can sometimes be more unhealthy than regular white table sugar.
Always look at the ingredient list and nutritional value information on any brand packaging. Many sweeteners can be harmful in disguise, and extremely misleading.
The bright side is that there are many sweetener options that you can still turn to on the keto diet. You just have to make sure to double check that you are consuming the right ingredients and staying within your keto ranges.
Coconut sugar is an interesting and slightly more nutritional substitute for regular table sugar, but not for people who are on the keto diet or any other low carb diet. It simply does not make the keto-friendly cut.
Table sugar and coconut sugar are both high in carbs and calories, and should ultimately be avoided while on the keto diet.
So whenever these sweet-cravings start to kick in during your keto diet, just keep in mind to avoid the harmful sweeteners and opt out for some sweet, low-carb, and keto-friendly substitute options available on the market.
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