Does Coconut Sugar Cause a Sugar Spike? Unpacking the Glycemic Myth

October 15, 2025 •

2 min read

Despite claims of being a healthier, low-glycemic alternative, coconut sugar is still a sweetener, and the question remains: does coconut sugar cause a sugar spike? Yes, it does, though the effect can vary depending on its processing and the presence of soluble fiber.

Quick Summary

Coconut sugar has a lower and often-debated glycemic index and contains some nutrients, but it is still sugar. It will raise blood glucose, and experts advise using it sparingly and with caution, particularly for those managing blood sugar levels.

Key Points

It's Still Sugar: Coconut sugar has similar carbohydrates and calories to regular sugar and requires moderation.
Glycemic Index Varies: GI claims for coconut sugar differ; reliable sources often show it's only slightly lower than table sugar, meaning it still impacts blood glucose.
Inulin's Modest Effect: The small amount of inulin fiber may slow sugar absorption but doesn't prevent a blood sugar rise, especially in larger quantities.
Nutrient Content is Not Significant: Trace minerals are present but in amounts too small to offer meaningful health benefits without consuming an unhealthy amount.
Portion Control is Key: Limiting all added sugars, including coconut sugar, within a balanced diet is the most effective way to manage blood sugar.

What is Coconut Sugar?

Coconut sugar, or coconut palm sugar, is a natural sweetener from the sap of the coconut palm tree. The sap is collected and heated until it crystallizes into granulated sugar. This minimal processing allows it to retain some nutrients lost in the refining of white table sugar.

The Glycemic Index Explained

The Glycemic Index (GI) rates carbohydrate foods on how quickly they raise blood sugar. Foods are categorized as low (55 or less), medium (56-69), or high (70 or above) GI. However, individual responses to food can vary based on factors like age, activity level, and other foods consumed.

The Truth About Coconut Sugar and Blood Sugar Spikes

Some sources claim coconut sugar has a low GI, even as low as 35, due to the presence of inulin fiber which can slow glucose absorption. However, other studies, including one by the University of Sydney, report a GI of 54, placing it in the low-medium range. Some research indicates that coconut sugar can raise blood glucose similarly to other sugars. These inconsistencies may be due to variations in processing. Coconut sugar is primarily sucrose, which the body breaks down into simple sugars that affect blood glucose levels. While it might not cause as rapid a spike as refined sugars for everyone, it will still impact blood sugar.

Coconut Sugar vs. Regular Sugar: A Head-to-Head Comparison


Feature	Coconut Sugar	Regular Cane Sugar	Takeaway
Processing	Minimally processed.	Highly refined.	Coconut sugar is less processed.
Glycemic Index (GI)	Reported between 35 and 54.	Around 60-65.	Coconut sugar generally has a lower GI, but the difference may be modest.
Nutritional Content	Trace minerals.	Empty calories.	Coconut sugar is marginally more nutritious.
Inulin Fiber	Small amounts present.	No significant fiber.	Inulin may help moderate blood sugar absorption slightly.
Calorie Count	Approximately 15 per teaspoon.	Approximately 16 per teaspoon.	No significant difference in calories.

Practical Tips for Managing Blood Sugar

Effective blood sugar management involves more than just choosing a different sweetener. Consider these strategies:

Prioritize Whole Foods: Focus on nutrient-dense foods.
Pair Carbs with Fiber and Protein: This helps slow digestion and prevent rapid blood sugar spikes.
Practice Portion Control: All added sugars should be consumed in moderation, with recommended daily limits from the American Heart Association.
Stay Active: Regular exercise improves insulin efficiency.
Monitor Intake: Individuals managing blood sugar should monitor their levels to understand their unique responses.

Conclusion: A Healthier Choice, Not a Cure-All

Coconut sugar, while less processed and containing trace nutrients and a slightly lower GI than regular sugar, is still a source of carbohydrates and calories that will raise blood sugar levels. The impact of its inulin content is minor. It should not be seen as a healthy alternative to be consumed freely. For those managing blood sugar, does coconut sugar cause a sugar spike? Yes, it does, and moderation is crucial. Reducing overall sugar intake and focusing on whole foods is the healthiest approach. For further guidance on blood sugar management, consult resources like the CDC.

Frequently Asked Questions

Individuals with well-controlled diabetes can use small amounts of coconut sugar, but it's not a free pass. It still affects blood sugar and should be consumed sparingly and monitored.

Variations in processing, batches, and how it's eaten with other foods can cause the reported GI to differ. Be wary of a single, low GI claim.

No, it has nearly the same calories and carbohydrates per teaspoon as white table sugar.

Yes, it can typically replace regular sugar 1:1 in recipes, including baking, due to a similar sweetness and heat stability.

Zero-calorie sweeteners like stevia or monk fruit have minimal to no effect on blood glucose and are often preferred for strict blood sugar management.

Inulin is a soluble fiber that slows glucose absorption, leading to a slower and less dramatic rise in blood sugar compared to sugars without fiber.

While it has trace minerals, the amounts are too small for significant nutritional benefit unless consumed in unhealthy quantities.