Everything You Need To Know About Coconut Sugar

MBG贡献的作家 米歇尔·康斯坦丁诺夫斯基
MBG贡献的作家
米歇尔康斯坦丁诺夫斯基是一个总部位于旧金山的自由撰稿人和营销专家。
剖开椰子椰汁牛奶和糖

图片来源:Tijana Drndarski/ Unsplash

细读几乎所有的大型超市,这些天的烘烤过道,你很可能会被各种糖制品包装的货架被击中。虽然各大连锁一次放养两个选项最多(白色和棕色),他们现在销售各种糖(和糖等)的产品,从糖精和阿斯巴甜三氯蔗糖和木糖醇。但是,甜味剂的一种形式,尤其是已经创造了嗡嗡声,因为它包含的时刻,因此最热的“超级食品”之一的什么is椰子糖,到底是什么?

什么是椰子糖?

Made from the sap of the coconut palm tree, coconut sugar resembles brown, granulated sugar. For the most part, it tastes similar to brown sugar too—it's sweet for sure but has more of a caramel taste than a coconutty one. The brown color indicates the coconut sugar is unrefined and unprocessed, unlike white cane sugar.一些研究表明coconut sugar could be a more nutritious choice when it comes to sweeteners, and some argue the sugar can fit into certain food plans, like the要么ketogenic diet.

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"Coconut sugar is a natural sugar made from coconut palm sap," says dietitian-nutritionist达纳K. Monsees, M.S., CNS, LDN. "It's also referred to as coconut palm sugar or coconut palm sap in liquid form." Technically, it's quite similar to white sugar. "Calorie for calorie and gram for gram, coconut sugar is equivalent to classic white table sugar (15 calories, 4 grams sugar per teaspoon)," says registered dietitian丹尼尔·芬伯格, M.S., R.D.

Here's how coconut sugar nutritionally stacks up, per teaspoon.

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椰子糖:

  • 15个卡路里
  • 0克总脂肪
  • 0毫克钠
  • 4 g carbohydrate
  • 0 g纤维
  • 4克糖
  • 0克蛋白

白甘蔗糖:

  • 15个卡路里
  • 0克总脂肪
  • 0毫克钠
  • 4 g carbohydrate
  • 0 g纤维
  • 4克糖
  • 0克蛋白
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Is coconut sugar better than traditional sugar?

If the two are almost nutritionally identical, what's the potential upside to using one over the other? "In the refining process of white sugar, it is stripped from all of its vitamins and minerals," Fineberg explains. "Coconut sugar does not go through as rigorous a refining process; therefore, it contains trace amounts of minerals. That being said, you would need to eata lot糖接收来自这些矿物任何可测量的好处。”一些,你会在椰子糖,尽管发现,少量的,包括铁,锌,钙,钾,短链脂肪酸沿矿物质。

似乎营养数据并不能指示多少椰子糖和普通蔗糖之间的差异,但在任何其他级别的好处是什么?总部位于“椰糖是比蔗糖甚至枫糖的血糖指数(GI)低,说:”纽约的整体执业护士Victoria Albina, N.P., MPH. "Foods with a lower GI are more slowly absorbed, thereby reducing the health-damaging insulin spike."

为了阿尔宾娜的角度来看,research indicatesthat the GI value of coconut sugar is 35 ± 4,而白手杖sugar (sucrose) is 65 ± 4. Researchers believe this lower value may make coconut sugar a more appealing option for people with diabetes or those seeking out a sweetener that doesn't drastically affect their glucose levels. However, additional research is necessary.

Beyond the nutritional numbers, coconut sugar may be a preferable choice for some for other reasons. "Coconut sugar is an alternative to cane sugar, tends to not be genetically modified, and is usually not bleached," Albina says. "Another benefit to coconut sugar is that it is a more environmentally sustainable choice than palm sugar or cane sugar."

替代甜味剂是酮友好。

If coconut sugar isn't for you but you'd still like to integrate a cane sugar alternative into your diet, you have options. Not sure where to start in the decision-making process? Fineberg offers one simple rule of thumb for figuring out which type of sugar to use: "Choose the one that tastes best to you, and try to keep your overall added sugar intake to about 25 grams per day (for women) and 36 grams per day (for men) for optimal health," she says.

“而龙舌兰和木糖醇都还低GI的,他们都高度处理,而椰子糖是不是”阿尔宾娜说:一些其他的东西来选择替代糖时要考虑的。“木糖醇可以在很多人造成肠胃不适。”这就是说,如果你渴望品尝除了蔗糖一些其他甜的选项,在这里,你可能想尝试为您找出最适合您的饮食习惯和生活方式的一些选项:

  • Agave
  • 甜菊
  • Sucralose
  • Erythritol
  • 木糖醇
  • 僧水果甜味剂
  • 雪莲果糖浆
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The bottom line.

Coconut sugar is lower on the glycemic index and has trace amounts of certain minerals that white cane sugar loses in the refining process. It is also a more environmentally sustainable choice than palm sugar or cane sugar. As with all sugar, just be sure to keep your intake of any kind of sugar to around 25 to 36 grams per day.

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