Palm sugar vs coconut sugar – Palm sugar and coconut sugar are two types of sugar. It commonly comes from Southeast Asia. North America frequently import this kind of sugar. Both are naturally occurring sweeteners derived from trees.
Coconut sugar is extracted from the buds of coconut tree flowers, whereas palm sugar is extracted from the sap of the sugar palm tree (also called a date palm tree). Both are collected in the form of sap.
How is the Process of Making Palm Sugar and Coconut Sugar?
To recognize which is better between palm sugar and coconut sugar, we can see it first from their process made. Even this kind of sugar seems alike, but they have some different.
The process of making palm sugar
Palm sugar is a sweetener derived from the sap of the coconut palm tree’s flower buds. Natural sugar is so named because it undergoes minimal processing and contains no chemicals.
The sap from the tree is heated to wick away the moisture content, resulting in a thick syrup, which is then reduced to crystals. Palm sugar is sold in a variety of forms, including block, granular, and liquid.
The process of making coconut sugar
It is a natural sugar derived from the sugary circulating fluid of the coconut plant, coconut palm sap. Palm sugar, which is similar but made from a different type of palm tree, is frequently confused with it.
Coconut sugar is produced in a two-step natural process:
- A cut is made in the coconut palm flower, and the liquid sap is collected in containers.
- The sap is heated until the majority of the water has evaporated.
Nutrition Information of Palm Sugar and Coconut Sugar
We also have to consider to nutrition information of them. Each kind of sugar has its own nutrition information that is good for health. Here are some nutrition information of them:
Palm sugar nutrition information
A tablespoon of palm sugar contains the following ingredients:
- 54 calories
- 0-gram protein
- 0 gram of fat
- Carbohydrates (15 g)
- 0-gram fiber
- 15-gram sugar
Palm sugar contains a lot of:
- Sodium Potassium
- Phosphorus (chemical element)
- Zinc (chemical element)
- The metal coppers
We can also find manganese in palm sugar. This mineral is beneficial to bone health and may lower your risk of osteoporosis. It has also been studied for its potential to reduce some diabetes risk factors, such as insulin resistance.
However, too much sugar in your diet raises your risk of these and other chronic diseases. While palm sugar contains a variety of nutrients that are beneficial to health, it should be consumed in moderation.
Coconut sugar nutrition information
Serving Size: 1 teaspoon
- 15 calories
- 0 g total fat
- 0 mg sodium
- 4 g carbohydrate
- 0 g fiber
- 4 g sugar
- 0 g protein
One teaspoon of coconut sugar has 15 calories and 4 grams of sugar, the same nutrition facts as one teaspoon of cane or white refined sugar.
Health Benefits of Palm Sugar and Coconut Sugar
After recognizing the process of making and nutrition information of palm sugar and coconut sugar, we also can consider which one is better from their health benefits. Let’s see the following health benefits of palm sugar and coconut sugar:
Health benefits of palm sugar
Palm sugar has a lower glycemic index than other sweeteners, which means it is less likely to cause blood sugar spikes and crashes. While research is ongoing, some studies indicate that palm sugar may be a good alternative sweetener for diabetics.
- Bold sugar regulation
Palm sugar has a lower glycemic index and less glucose than table sugar or honey. This helps to stabilize blood sugar levels better than other sweeteners, preventing energy spikes and crashes and putting less strain on your heart.
- Promotes better digestion
Inulin is a type of dietary fiber found in palm sugar. According to research, this plant-based fiber can help control bacteria in your gut, promote good digestion, and improve mineral absorption in your body.
- Nervous system function
Palm sugar contains more potassium per gram than green vegetables and bananas. Potassium is required for normal nervous system activity, such as muscle contractions and a regular heartbeat. Consuming enough potassium can also aid in the management of high blood pressure.
- More antioxidants than other sugars
According to research, palm sugar contains more vitamins, minerals, and nutrients than other sugars. Phytonutrients are included in this nutritional content. These plant-based compounds have an antioxidant effect, which helps to prevent cell damage, which can lead to chronic diseases.
Health benefits of coconut sugar
Here are some health benefits of coconut sugar:
- It has a low glycemic index.
The glycemic index (GI) is a measurement that assesses the impact of carbohydrate-containing foods on our blood sugar and glucose levels.
- Nutrient content is relatively high.
Coconut sugar, with approximately 16 calories and four grams of carbohydrate per teaspoon, may not reduce your calorie intake.
Coconut sugar is pure and natural, as opposed to the extensive refining process that regular sugar must go through. We can use it to make a variety of desserts and drinks.
- Should reduce fructose consumption
Fructose is a type of sugar that our bodies rapidly convert to fat. It is difficult to break down and can only be done by the liver; this complex breakdown results in the formation of triglycerides (a form of fat).
In comparison to white sugar, which is high in both fructose and glucose, coconut sugar is high in sucrose and low in fructose.
Potential Risks of Palm Sugar and Coconut Sugar
Besides having a potential health, both sugar also has some potential risks for body. The following potential risks are:
- Heart problems
- Weight gain
- Tooth decay
- Increased stress
In sum, when it comes to nutrition, coconut sugar triumphs over palm sugar. Coconut sugar is high in minerals, low in glycemic index, and low in fructose, making it a healthier option for you to enjoy.
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