Coconut sugar

  • Our verdict: 1 - all right
  • Origin: It is produced from natural sources that are not further chemically treated.

Coconut sugar, also known as coconut palm sugar, is a natural sweetener derived from the sap of the flower buds of the coconut palm tree (Cocos nucifera). It is a popular alternative to refined sugar due to its minimal processing and lower glycemic index. Coconut sugar has a caramel‑like flavour and is rich in nutrients like iron, zinc, calcium, potassium, and antioxidants. It also contains inulin, a type of fiber that may slow glucose absorption, potentially offering some health benefits.


Coconut sugar is of natural origin, obtained from the sap of the flower buds of coconut palms. The process of making coconut sugar involves cutting the flower bud stems to collect the sap, which is then heated to evaporate moisture and produce the sugar. This traditional method ensures that the sugar remains unrefined and retains more of its natural nutrients compared to other sweeteners.


Why do we use it?

  • Nutrient‑Rich: Contains essential nutrients like iron, zinc, calcium, potassium, and antioxidants.
  • Lower Glycemic Index: Causes a slower rise in blood sugar levels compared to regular sugar.
  • Natural Sweetener: Minimally processed and free from artificial additives and preservatives.
  • Caramel Flavour: Provides a distinct, rich flavour that enhances various dishes and beverages.
  • Sustainable: Often considered more environmentally friendly as coconut palms require less water and resources than sugar cane.

How is it working in food?

  • Flavour Enhancement: Adds a rich, caramel‑like flavour to dishes.
  • Moisture Retention: Helps retain moisture in baked goods, contributing to a softer texture.
  • Browning Agent: Facilitates Maillard reaction in cooking, enhancing colour and flavour.
  • Texture Improvement: Can improve the texture of certain foods, making them more palatable.

Uses in Ultra‑Processed Foods

Coconut sugar is used in ultra‑processed foods for several reasons, mainly due to its functional properties and health appeal:

  • Flavouring Agent: Enhances flavor profiles without the need for artificial flavouring agents, appealing to health‑conscious consumers. Used in products like granola bars, cereals, and beverages to impart a natural, caramel‑like sweetness.
  • Sweetener Replacement: Incorporated in snacks, baked goods, and desserts as a substitute for refined sugars. Offers a marketing advantage as a "natural" or "healthier" alternative to conventional sweeteners, aligning with consumer trends towards natural ingredients.
  • Functional Ingredient: Utilized in protein bars, meal replacements, and other fortified foods. The presence of inulin (a type of fiber) not only contributes to the texture but also promotes digestive health, adding functional benefits to the product.
  • Colour and Texture Enhancer: Improves the visual appeal and texture of sauces, dressings, and marinades, making them more attractive to consumers.

Health Considerations

While coconut sugar is often marketed as a healthier alternative to regular sugar, it is important to consider the following health aspects:

  • Nutrient Density: Coconut sugar does contain small amounts of nutrients, but the quantities are not significant enough to have a major impact on overall nutrient intake.
  • Glycemic Index: It has a lower glycemic index than regular sugar, but it can still affect blood sugar levels and should be consumed in moderation, especially by individuals with diabetes.
  • Caloric Content: Similar to other sugars, coconut sugar is calorie‑dense and excessive consumption can contribute to weight gain and related health issues.
  • Fructose Content: Contains fructose, which can be harmful in large amounts, contributing to metabolic issues when consumed excessively.
  • Allergic Reactions: Rare, but some individuals might have sensitivities or allergies to coconut‑derived products.


  1. American Diabetes Association. (n.d.). Glycemic Index and Diabetes. Retrieved from‑carbs/glycemic‑index
  2. National Center for Biotechnology Information. (2010). Inulin‑type fructans: Functional food ingredients. Retrieved from
  3. University of Sydney. (n.d.). Glycemic Index. Retrieved from
  4. Saraiva, A., Carrascosa, C., Ramos, F., Raheem, D., Lopes, M., & Raposo, A. (2023). Coconut Sugar: Chemical Analysis and Nutritional Profile; Health Impacts; Safety and Quality Control; Food Industry Applications. International Journal of Environmental Research and Public Health, 20(4), 3671. doi: 10.3390/ijerph20043671. PMCID: PMC9964017. PMID: 36834366.