The Benefits of Coconut Sugar
What is Coconut Sugar?
The coconut yields numerous by-products: coconut water, milk, vegetable oil, and even coconut sugar. Throughout the year, the coconut tree (Cocos nucifera) produces small white or yellow flowers.
These are grouped into inflorescences that can reach up to 2 meters long! Each floral stem contains sap. Through an incision in the stem, this sap is collected to produce the renowned coconut sugar or coconut flower sugar.
Once collected, it is heated to allow water evaporation. At this stage, a syrup is obtained that can be used in sweet dishes and desserts. To get coconut sugar, this syrup is heated for a longer time.
Once thickened and crystallized, it is ground into powder, sifted, and then dried before being packaged.
Coconut flower sugar releases a tempting fragrance and a pronounced caramel flavor. The coconut taste, however, is light and subtle. It also has a beautiful brown color, similar to that of rapadura (whole cane sugar).
The Benefits of Coconut Sugar
In addition to its taste benefits, it offers many nutritional qualities. It is composed of 85% sucrose, 4% fructose, and 4% glucose. The remaining portion includes vitamins, minerals, and trace elements. Notably, it contains vitamin C and B-group vitamins (B1, B2, B3, B6, and B7).
It is also rich in potassium (1030 mg per 100 g), magnesium, iron, and zinc. It contains proteins and no less than 16 amino acids including tryptophan.
Finally, this study shows that the sap from which it is extracted contains many antioxidants (polyphenols). Nutritionally speaking, it is therefore much more interesting than classic white sugar.
It is also distinguished by its low glycemic index, ranging from 35 to 37. By comparison, the glycemic index of white sugar is 70.
Like lucuma, it is an interesting option for diabetic individuals. However, it is still important to consume it in moderation.
How to Choose and Use It Well?
Choosing Your Coconut Sugar Wisely
Coconut sugar is currently quite popular. It is presented as a healthy and natural substitute to white sugar. It can be easily found in organic stores, some supermarkets, or online. Here are a few tips if you wish to purchase it:
- Choose certified organic coconut sugar. It should be unrefined, without chemicals, bleaching agents, or synthetic additives;
- Favor fair trade channels that support the work of small producers. Most of the time, the sugar comes from Indonesia or the Philippines;
- There is raw coconut sugar obtained from cold crystallization. In this case, the sap is heated at low temperature to preserve all the nutrients.
In the Kitchen
In cooking, it has a strong sweetening power, superior to that of regular white sugar. It thus allows for sweetening with ease and less quantity. Thus, 80 g of coconut sugar is equivalent to about 100 g of white sugar.
It is used in many preparations to which it adds a pleasant caramel flavor: mixed into yogurt, added to cake recipes, biscuits, and homemade pastries…
It can also sweeten teas, coffees, and other hot drinks. Finally, it pairs well with sweet/savory or exotic recipes: roasted pineapple, Caribbean coconut flan…
Store it at room temperature and away from humidity to prevent crystal formation.
Coconut Sugar Recipe Ideas
Oat Chocolate Cookies
These cookies are perfect for a healthy, nutritious, and delicious snack. They will satisfy your small cravings during the day.
To make this recipe (about 10 cookies), you will need:
- 70 g of oat flakes
- 70 g of flour of your choice (with or without gluten)
- 30 g of coconut sugar
- 50 g of coconut vegetable oil
- 20 g of dried fruits (cranberries, goji berries…)
- 1 to 2 teaspoons of your choice of plant milk
- 40 g of melted chocolate
In a bowl, mix the oats with the flour and coconut sugar. Then add the coconut oil and mix with your fingertips. Finally, pour in the plant-based milk, the dried fruits and form a dough.
Divide the dough into several balls and place them on a baking sheet lined with parchment paper. Flatten the balls slightly and bake in the oven for about 15 minutes at 180°C.
Once golden, take your cookies out of the oven and drizzle them with melted chocolate. Let cool and enjoy!
Sweet Potato Cake
Here’s how to surprise your guests with an original cake, with a sweet flavor and a soft texture. To make this recipe, you will need:
- 200 g of your choice of flour (with or without gluten)
- 1 teaspoon of baking powder
- 80 g of coconut sugar
- 1 egg
- 10 cl of buttermilk (fermented milk)
- 3 cl of olive oil
- 180 g of sweet potatoes
- 70 g of walnut halves
- 1 tablespoon of rum (optional)
In a bowl, mix the flour with the sugar and baking powder. Then crush the walnut halves and grate the previously peeled sweet potatoes.
In another bowl, beat the eggs with the milk, oil, and rum. Add the grated sweet potatoes and mix. Finish by adding the flour/sugar/powder mixture and then the crushed walnuts.
Pour the dough into a cake tin lined with baking paper or greased. Bake for about 50 minutes. Let cool before unmolding and tasting.
