is coconut sugar allowed on keto diet Is coconut sugar keto? the best sugar substitutes on the keto diet
Coconut sugar is a popular sweetener in the health food world, but many people on the keto diet wonder if it’s compatible with their lifestyle. Let’s take a closer look at coconut sugar and how it fits into a keto diet.
What is Coconut Sugar?
Coconut sugar, also known as coconut palm sugar, is a natural sweetener made from the sap of coconut palm trees. The sap is collected and boiled to create a thick syrup, which is then dehydrated and granulated.
One of the reasons coconut sugar is popular is because it has a lower glycemic index than regular sugar, meaning it doesn’t cause a rapid insulin spike in the bloodstream. It also contains trace amounts of nutrients like iron, zinc, and potassium.
Carbs in Coconut Sugar
Despite its lower glycemic index, coconut sugar is still high in carbs and should be used in moderation on a keto diet. One tablespoon of coconut sugar contains around 12 grams of carbohydrates and 45 calories.
If you’re following a strict keto diet, it’s best to avoid coconut sugar altogether. However, if you’re following a more liberal low-carb or modified keto diet, a small amount of coconut sugar may be okay as long as it fits into your overall daily carb limit.
Substitutes for Coconut Sugar on Keto
If you’re avoiding coconut sugar on keto, there are plenty of other natural sweeteners that you can use instead. Here are a few options:
- Stevia - a natural sweetener made from the leaves of the stevia plant. Stevia is calorie-free and has no effect on blood sugar.
- Erythritol - a sugar alcohol that has a minimal effect on blood sugar and is low in calories.
- Monk Fruit - a natural sweetener derived from the monk fruit, which has zero calories and doesn’t affect blood sugar.
Conclusion
Coconut sugar can be a healthier alternative to regular sugar, but it’s still high in carbs and should be used in moderation on a keto diet. If you’re looking for a low-carb sweetener, there are plenty of other options available that won’t kick you out of ketosis.
Coconut Sugar vs Keto
Coconut sugar contains 12 grams of carbs per tablespoon, making it high in carbs for a keto diet.
Coconut Flour Pancakes
If you’re looking for a keto-friendly alternative to traditional pancakes, try making coconut flour pancakes instead. They’re low in carbs and gluten-free.
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