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Is Coconut Sugar Keto Friendly?

Are you also following the keto diet and wondering which sugar you should use that won't kick you out of ketosis? There are a number of low-carb sweeteners available on the market today that are suitable for use on the keto diet.

Is Coconut Sugar Keto

These include stevia, monk fruit sweetener, erythritol, and yacon syrup, but is coconut sugar keto? Well, the short answer is no. But the best part about following the keto diet is being able to enjoy your favorite non-keto treats once in a while.

Let's talk about one of the most popular sweeteners on the market – coconut sugar! Is coconut sugar keto?

What is Coconut Sugar?

Coconut sugar is a type of white, granular sugar made from the sap of coconut trees. It's similar to raw sugar but has a sweeter taste and is less processed. Coconut sugar is usually used in baking, as a sweetener, or in herbal tea.

How is coconut sugar made?

Coconut sugar is made from the sap of the coconut palm tree. It is often called “coconut palm sugar” or “copra sugar.” The sap from the tree is collected and boiled to form a thick syrup, which is then strained and dried to form granules.

The sweet nectar from coconut blossoms is collected by spooning out the coconut blossom flower tops (called “coir”), which are then placed in a pot and boiled for several hours.

The liquid produced is filtered and dried, and the resulting substance is coconut palm sugar. To make brown sugar, the mixture is heated to a caramel color and cooled before being ground into a fine powder.

Unlike traditional brown sugar, which is made by heating sugar cane juice until it caramelizes, coconut sugar is processed differently.

It is still made using the same method but does not contain any refined white sugar and less fructose than brown sugar.

Since coconut palm sugar is produced naturally, it contains no artificial ingredients or additives. For this reason, it is often considered a healthier alternative to refined sugar.

How is coconut sugar consumed?

In its pure form, coconut sugar can be added to coffee or tea for more natural sweetness. It can also be used as a sweetener in a variety of dishes, including oatmeal, smoothies, and baked goods.

Some brands of coconut sugar even come in convenient on-the-go stick form that can be easily added to your favorite beverages! However, you can also find it in granulated form at most grocery stores.

Use it as a substitute for brown sugar or to sweeten recipes in place of granulated sugar. You can also add it to beverages like smoothies to give them a lightly sweet taste without adding extra calories.

You can also sprinkle it over fresh fruit for extra flavor! It's also perfect for making homemade cakes and cookies!

Finally, you can use it to make delicious hot drinks like hot chocolate or coffee topped with whipped cream and cinnamon for an extra-special treat!

Benefits of using coconut sugar

In addition to its delicious taste, coconut sugar has several health benefits as well. It contains more nutrients than sugar and fewer calories per serving. This makes it a better choice for those who are trying to lose weight or prevent weight gain.

It also has a higher mineral content than regular sugar. These include iron, potassium, zinc, calcium, magnesium, and copper. In addition, it is free of gluten and suitable for those with food allergies or intolerances.

Drawbacks of using coconut sugar

Using coconut sugar in large amounts can cause digestive problems such as bloating and gas in some people who are sensitive to FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols). 

This occurs when these short-chain carbohydrates are not properly broken down in the large intestine. Also, products containing coconut sugar tend to have a high price tag due to the high cost of production.

This can make it difficult for the average consumer to afford them on a regular basis. Coconut sugar is high in carbohydrates and can be harmful to people with diabetes if consumed in excess.

Most of the carbs come from sugar, which is why it is not recommended on keto. It contains little to no protein and very little fiber, so it may not be very filling, and it may lead to overeating and other health problems.

Is Coconut Sugar Keto?

What is the keto diet, and what makes a food keto-friendly?

keto friendly coconut sugar

The keto diet is a very low-carb, high-fat diet that has been shown to be effective for weight loss. When the consumption of carbs is limited, the body is forced to burn fat for energy.

This makes the body enter a state of ketosis, in which the liver breaks down fatty acids into ketones for energy. It is also believed that this diet can improve overall health and reduce risk factors for diseases such as diabetes, heart disease, and cancer.

Keto-friendly foods contain very few carbs and are high in fat and protein. They also contain no processed ingredients or added sugars. In other words, they are mostly whole, unprocessed foods.

You should consume less than 50 grams of net carbs per day while on the keto diet in order to keep your carb intake low and prevent your body from getting out of ketosis.

To find out if a food is keto-friendly, check its nutritional label and look for the carbohydrate content per serving as well as the serving size. You can also check the ingredient list to weed out ingredients that might be high in carbs.

Some foods that are popular on the keto diet include meat, fish, eggs, cheese, vegetables, nuts, and healthy fats such as olive oil, butter, coconut oil, and avocado oil.

Is Coconut Sugar Keto Friendly?

Coconut sugar is made from the juice of coconut flowers that are allowed to ferment into coconut milk before being processed further to make coconut sugar.

Compared with regular sugar, it is said to have a number of benefits, such as a reduced risk of cavities and better digestive health. 

However, it may not be as keto-friendly as many people think it is. In fact, coconut sugar contains up to 80% carbohydrates and can have a total carb content of as much as 4 grams per teaspoon. 

While this may not seem like a lot when measured in teaspoons, it actually amounts to about 10 teaspoons of sugar in a single cup of coconut sugar.

In addition, coconut sugar contains a significant amount of natural sugars in the form of sucrose and fructose.

This means it is not ideal for people following a ketogenic diet, where the focus is on reducing the overall amount of carbs in the diet and increasing the number of healthy fats.

If you are trying to lose weight, it is best to avoid coconut sugar because of its high carb content. Of course, this doesn't mean that you should completely eliminate it from your diet.

You can enjoy coconut sugar as an occasional treat. Just make sure you use it in moderation.

Coconut Sugar: Nutritional Profile

Let's take a closer look at what coconut sugar is made of and how it stacks up nutritionally compared to some of the other sweeteners that are commonly used in the ketogenic lifestyle.

keto coconut sugar

Coconut sugar is made from the sap of the coconut tree, which contains a wide variety of beneficial nutrients, including vitamins A, C, and E, as well as minerals such as potassium, magnesium, calcium, and iron.

It also provides a small amount of protein per serving. This nutrient-rich composition makes coconut sugar a good option for those following a ketogenic diet, as it contains a number of essential vitamins and minerals.

However, coconut sugar is high in carbs and can kick you out of ketosis. If you are looking to use coconut sugar as part of your keto diet, you should use it sparingly.

Coconut sugar also has a medium glycemic index of 54. The glycemic index of regular sugar is 65. Glycemic index (GI) measures the ability of a food to increase blood sugar levels.

A lower GI is recommended on keto to maintain the amount of glucose in blood.

Keto-Friendly Coconut Sugar Alternative

Coconut sugar is derived from coconut palm flower nectar and sugar cane juice extracts. It tastes just as sweet as regular sugar, and they both contain the same number of calories and carbs.

It has a neutral pH, which means it doesn't affect the flavor of your food. It also has no bitter aftertaste and is easily dissolved in water or other beverages. It has a lower glycemic index than regular sugar, but even though it is better than regular sugar, it is not ideal for keto.

It contains a lot of carbs that can increase your blood sugar levels and cause weight gain if not consumed in moderation.

It is best to use keto-friendly sweeteners like stevia, sucralose, monk fruit sweetener, erythritol, or xylitol instead of coconut sugar when following a keto diet.

These sweeteners are considered safe because they are naturally derived from plants, have no side effects, contain fewer carbs, and have a lower glycemic index.

They also have a more subtle taste than regular sugar and can be used in a variety of keto-friendly recipes.

Keto-Friendly Dessert using keto-friendly sweeteners

Follow the recipe below to create a perfect keto-friendly dessert that will satisfy your sweet tooth without adding any extra carbs to your keto diet.


  • 1/2 cup walnuts, chopped
  • 1/4 cup unsweetened cocoa powder
  • 3 tbsp Swerve Sweetener
  • 2 tbsp unsalted butter, melted
  • 2 tbsp MCT oil
  • 1 egg

Optional garnishes: chopped nuts, shredded coconut, and berries.


In a food processor or blender, process the walnuts with the cocoa powder until smooth. Add the butter, Swerve, and oil; blend until creamy. Transfer the mixture to a bowl and beat in the egg until well combined.

Using an ice cream scoop, form scoops of the mixture into balls. Garnish with chopped nuts, shredded coconut, and berries. Store in an airtight container in the refrigerator for up to a week. Enjoy!

Walnuts are a healthy addition to your keto diet when consumed in moderation. They are high in healthy fats, antioxidants, and phytonutrients. The fats in walnuts can help lower cholesterol and improve heart health.

They are also an excellent source of omega-3 fatty acids, which can boost brain function, reduce inflammation, and reduce symptoms of depression. MCT oil is derived from coconut oil and helps the body metabolize fat more efficiently for energy.

It is beneficial on keto because it can quickly be used by the body to produce ketones, therefore providing fuel for the body and helping with weight loss. Eggs are high in protein and low in carbohydrates.

They are also a good source of vitamins and minerals. And lastly, swerve sweetener contains zero net carbs and is a sugar alcohol that provides sweetness with no impact on blood sugar levels.

Wrapping Up

coconut sugar keto

The keto diet is popular among people looking to lose weight. It promotes good health and is recommended by doctors and fitness enthusiasts. It restricts carbohydrate intake and encourages eating foods high in fat and protein.

However, the best part about following keto is the flexibility you have in planning your meals. If you love coconut sugar, you don't have to stop eating it forever; you can still enjoy it just occasionally.

If you want a regular sweetener, coconut sugar is not the best option because of its high carb content. Incorporating low-carb sweeteners into your keto diet is a great way to enjoy all your favorite treats without piling on the extra calories or carbs.

To learn more about keto friendly foods, please click on one of the links below:

Is Jicama Keto Friendly?

Is Cinnamon Keto Friendly?

Is Honeydew Keto Friendly?


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