Coconut sugar is a popular substitute for standard white sugar, particularly for those that are looking for a sugar with more of a caramel taste. But is coconut sugar low FODMAP?
FODMAP is short for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. Each of these are a short-chain carbohydrate that are believed by medical professionals to be hard for the small intestine to absorb. This can lead to negative side effects for those suffering from bowel conditions such as Irritable Bowel Syndrome (IBS) and Coeliac disease.
We always recommend consulting your physician before commencing a low FODMAP diet to reduce the risk of suffering from negative side effects.
So is coconut sugar low FODMAP?
If you follow a low FODMAP diet, you’ll be pleased to hear that coconut sugar is considered to be a low FODMAP food item!
Coconut sugar is easily absorbed by the small intestine, and shouldn’t cause adverse side effects if you suffer from bowel conditions such as IBS or Coeliac disease.
However, it is important to make sure you’re consuming coconut sugar in low quantities. 1 teaspoon of coconut sugar is considered to be low FODMAP, so we advise consuming any more than this as higher quantities can be considered as high FODMAP.
How coconut sugar is made
Coconut sugar is made from the sap of the coconut palm tree. Contrary to popular belief it is not made from coconuts themselves and therefore doesn’t have a coconut flavor.
It is made by extracting nectar from the coconut palm tree by cutting into the flower bud stem. The nectar/sap is then mixed with water and boiled to change the texture into syrup. At this point the mixture is left to dry and crystalize, creating a sugar-like consistency.
Coconut sugar can be made at home, or bought in larger stores in paper bags. For tips on where to purchase coconut sugar, have a read of the Coconut Mama blog.
Baking with coconut sugar
Coconut sugar is very popular in modern baking, particularly with gluten-free bakers and paleo bakers.
It offers lower calorie levels per serving than white sugar and brown sugar, with just 15 calories per 1 tsp serving. It also offers a lower glycemic index of just 54, making it a good choice if you’re looking to monitor your blood sugar levels.
Coconut sugar has a low level of carbohydrates at 4g per 1 tsp serving and is perfect if you’re looking to add a caramel flavor to your recipe. It is often compared with brown sugar due to its caramel taste – check out our blog for a full comparison of coconut sugar vs. brown sugar.
Popular recipes including coconut sugar include banana bread, cinnamon rolls, cookies, cakes, and brownies.
Coconut sugar can also be used in beauty products. Take a look at our DIY whipped sugar scrub for inspiration!
| Per 1 tsp Serving | Coconut Sugar | White Sugar | Brown Sugar |
| Calories | 15 | 20 | 17 |
| Gluten-Free? | Yes | Yes | Yes |
| Glycemic Index | 54 | 65 | 65 |
| Carbs | 4g | 5g | 3.1g |
| Keto friendly? | No | No | No |
| Paleo-Friendly? | Yes (unrefined only) | No | No |
| Best for baking | Cookies, cakes, brownies, cinnamon rolls, banana bread | Cakes, cookies, pies, brownies, tarts, bread, flapjacks | Brownies, cookies, cakes, baked apples, cinnamon rolls, scones, caramel |
Diets that suit coconut sugar
Coconut sugar is suited to many types of diets. The most popular is the paleo diet, as both white sugar and brown sugar aren’t permitted as they are refined sugars. Providing that coconut sugar is consumed in its raw form, it is perfectly suitable for the paleo diet.
It is also suited to those following a gluten-free diet, as it naturally contains no gluten.
We wouldn’t recommend consuming coconut sugar if you are following a keto diet, however. As with white sugar and brown sugar, coconut sugar is carbohydrate-based and therefore not keto-friendly. You should avoid sugar and carbohydrates in general if following a keto diet.
FAQs
Interested in learning more about coconut sugar? Take a look at our frequently asked questions below to understand more about coconut sugar as a low FODMAP.
Coconut sugar is considered to be safe for those with IBS when consumed in no bigger quantities than 1tsp.
This is because more than 1sp of coconut sugar contains more FODMAP carbohydrates, and is therefore considered to be high FODMAP. Stick to smaller serving sizes if you suffer from IBS, and make sure to consult with a medical physician before adding coconut sugar to your diet.
Many sugars are suitable if following a low FODMAP diet, provided that they’re consumed in small quantities. Here’s a list of some sugars that are considered to be low FODMAP:
– White Sugar
– Brown Sugar
– Coconut Sugar
– Raw Sugar
– Pure Maple Syrup
– Rice Malt Syrup
Coconut sugar shouldn’t make you bloated, however, it can cause adverse effects if eaten to excess. This is because coconut sugar contains inulin, which is highly fermentable in the gut and can cause issues with gas and bloating if over-consumed.
Coconut sugar is in fact considered to be good for gut health, as it contains healthy fats that can help reduce the chances of high cholesterol and heart disease. This is further helped by the presence of inulin in coconut sugar, a dietary fiber that promotes good bacteria in the gut and helps balance blood sugar levels.
Coconut sugar is considered to be easy to digest, as it contains high levels of soluble fiber. This means it is slowly digested by the digestive system and therefore is considered easier to digest.
There are a few small disadvantages to coconut sugar, these are listed below:
– Not suitable for keto diets
– Fairly high in calories
– Can cause liver issues if consumed at excessive levels
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