Too much sugar is unhealthy - most of us probably know that by now. But for many people, completely avoiding sugar is not an option and does not necessarily make sense from a nutritional point of view, as long as sugar is consumed in reasonable amounts. This is one of the reasons why potentially "healthier" alternatives to conventional white sugar have created a new nutritional trend - one of these is so-called coconut blossom sugar. It can be found not only in health food stores and organic markets, but now also at Aldi, Lidl & Co., which promote the supposedly healthier coconut blossom sugar as an alternative to white industrial sugar.
The name “coconut blossom sugar” sounds simply enchanting and suggests a sugar that is possibly more environmentally friendly and healthier. But is coconut blossom sugar really healthier and more environmentally friendly than white sugar? We’ll explain!
Coconut blossom sugar vs. white sugar
Brown sugar, white sugar, refined sugar, coconut blossom sugar, honey, agave syrup and many more - the list of potential sources of sugar is long. Just as long and extensive are the numerous reports on the many unhealthy or healthy aspects of these sugars, the harmful effects that their breakdown has on our planet and, finally, of course, which sugar we should consume.
Many consumers find the current reporting and opinions on certain foods confusing and can sometimes be overwhelming. “What can I actually eat anymore?” is something we have all heard our grandmothers complaining at the last family gathering.
Is the latest trend in healthy eating really science-based, or is it just a trend and good marketing?
Coconut blossom sugar tastes like caramel, has a special aroma and is significantly more expensive than conventional white sugar. It is said to cause blood sugar levels to rise more slowly, is better suited for diabetics and contains many nutrients that white sugar does not have - this is what many nutrition blogs say. Is this information based on facts and scientifically proven? Is it worth it for our health to switch to coconut blossom sugar and dig deeper into our wallets? And what exactly was so bad about white sugar?
In this article we would like to examine the myth “Coconut blossom sugar should be preferred to white sugar” from two perspectives:
- Firstly, with regard to the health of us humans regarding our nutritional physiology and…
- Secondly, with regard to the aspect of sustainability, i.e. the extent to which the extraction of the respective sugar affects our environment.
Which of the two sugars is really healthier and which sugar should you prefer if you want to consume in an environmentally friendly and sustainable way?
First, we would like to look at how coconut blossom sugar and white sugar affect our body and what nutrients the respective sugars really provide.
To do this, let’s first look at the glycemic index.
Glycemic Index
The so-called glycemic index indicates how quickly a food containing carbohydrates, such as white sugar or coconut blossom sugar, causes our blood sugar level to rise.
For reference: glucose has a GI (glycemic index) of 100 and is therefore the food that causes our blood sugar levels to rise the fastest.
When our blood sugar levels rise sharply, our insulin levels also rise sharply.
Insulin is a hormone from our pancreas that regulates our blood sugar levels. It ensures that glucose (grape sugar) gets into our cells, which in turn lowers the blood sugar level. In the cells, sugar is used as energy or stored in fat tissue.
A low GI is intended to prevent cravings and help with the selection of healthy foods. The GI is often used as a guide when selecting foods, especially for people with diabetes mellitus or who are overweight.
So what is the glycemic index of our two sugars?
Small difference in GI – sugar is sugar?
When looking at the glycemic index of our sugars, it is important that we only use scientifically proven values. Sometimes coconut blossom sugar is given a GI of 35, but this is not scientifically proven. So let's focus on the facts:
White sugar has a GI of 60 and coconut blossom sugar has a GI of 54. In terms of the glycemic index, our two sugars hardly differ. The effects that both sugars have on our blood sugar levels and insulin production are therefore very similar and comparable.
The idea that coconut blossom sugar causes blood sugar levels to rise much more slowly and is therefore more suitable for diabetics can therefore be debunked as a myth.
nutritional values in comparison
coconut blossom sugar
If we look at the packaging of coconut blossom sugar, it often says "contains valuable minerals" on the packaging. Coconut blossom sugar consists of around 90% sucrose. It contains around 380 kcal per 100g. In fact, it also contains small amounts of potassium, calcium, iron, vitamins and also a little more moisture (sugar syrup), which makes coconut blossom sugar moister and more perishable than white, refined sugar. Coconut blossom sugar is heated strongly and for a long time during production, which is why the nutrients contained in the nectar of the coconut palm are almost completely destroyed.
In order for the remaining and very small amount of nutrients to have a relevant effect or benefit in our diet, we would have to consume extremely high amounts of coconut blossom sugar. According to common opinion and scientific evidence, this is not advisable and would be harmful to our health.
Bernhard Watzl, director of the Max Rubner Institute, also commented on this:
"Coconut blossom sugar is a sugar and that's it. It doesn't matter that it contains some additional substances." – Bernhard Watzl, Max Rubner Institute
white sugar
Our white household sugar consists of approximately 99.96% sucrose. White sugar contains approximately 400 kcal per 100g. It also contains tiny amounts of nutrients such as potassium and calcium, which are also almost irrelevant to our nutritional physiology due to the small amounts of sugar we consume. White sugar is particularly pure because it has been refined.
In the refinery, the sugar beet is chopped into so-called sugar beet pulp, which is then heated in water. The mass is thickened into a juice and then crystallized. During this process, the nutrients of the original sugar beet are almost lost for the white sugar that is later produced and are often captured in by-products such as molasses. White sugar also does not contain any relevant nutrients, as it is also consumed in only small amounts.
Environmental aspect – Which sugar is more sustainable?
Coconut blossom sugar from afar
Coconut blossom sugar comes from the nectar of the flowers of the coconut palm (Coco nucifera). To produce this melodious sugar, the inflorescence of the coconut palm is cut twice a day so that the coconut blossom nectar drips out. This nectar is then heated until the liquid crystallizes. After cooling, the crystals are ground and sieved until the coconut blossom sugar we know is produced.
As is well known, we unfortunately do not have coconut palms in Switzerland, which is why the coconut blossom sugar for sale here is almost exclusively imported from Southeast Asia.
This happens through long and distant transport routes, which in turn contribute to environmental pollution and the production of greenhouse gases. The working conditions of local farmers and factory employees do not always meet European standards and should be ensured with a Fair Trade symbol on the packaging.
White sugar from home
White household sugar, which we also know as sucrose, is mainly obtained from sugar beet or sugar cane. The molasses (sugar syrup) from sugar beet is always refined, while sugar from sugar cane can theoretically be processed unrefined, but is usually refined. Interestingly, most white sugar from sugar beet comes from the EU and covers up to 85% of our sugar needs.
The local production of sugar refineries therefore offers an advantage in terms of the environment and sustainability, as long transport routes are eliminated. Organic sugar beet processors can be found in Switzerland, Germany and France, with Germany being one of the largest sugar producers in the EU.
However, sugar from sugar cane comes from overseas and should therefore be avoided in terms of the environment and sustainability.
Conclusion – Don’t trust every trend
From a nutritional point of view, coconut blossom sugar offers no significant advantage over white sugar. Both sugars have a similar glycemic index and therefore cause blood sugar and insulin levels to rise at about the same rate. Coconut blossom sugar is therefore no better suited for diabetics than white sugar.
The often touted “mineral content” in coconut blossom sugar can be dismissed as a marketing slogan, since we consume sugar in such small quantities that these minimal nutrients have no relevant impact on our nutritional health.
In terms of sustainability and the environmental aspect, even our white sugar wins. White sugar, which is made from European or local sugar beets in Switzerland, does not have to be transported over long distances and therefore leaves a small ecological footprint.
Coconut blossom sugar, on the other hand, is made from the flowers of the coconut palm and, unlike white sugar, is imported from distant countries, mostly from Southeast Asia, since no coconut palms grow in Switzerland and the surrounding countries.
However, in terms of sustainability, it is important to note that when buying white sugar, we should make sure that it is sugar from sugar beet and not sugar from sugar cane, since sugar cane also only grows abroad and the sugar produced from it must therefore also be imported.
Ultimately, it can be said that the alleged health benefits of coconut blossom sugar compared to white sugar are not scientifically proven or explainable. The touted differences in the nutritional values of the two sugars are negligible in comparison and irrelevant to our diet, because we only consume sugar in very small quantities anyway and these microvalues therefore have no nutritional relevance. Both types of sugar are also comparable in terms of calorie content.
In addition, coconut blossom sugar is more expensive and can sometimes be produced under ethically questionable working conditions in distant countries.
Anyone who wants to consume sugar sustainably should use organic sugar produced from Swiss sugar beets. From a health perspective, sugar should only be consumed in small quantities, around 50g of sugar per day - no matter what form it takes.
Sources:
1: Rogers KM et al.: Authentication of Indonesian Coconut sugar using stable carbon isotopes (2021)
3: https://www.aerztezeitung.de/Medizin/So-viel-Zucker-pro-Tag-darfs-sein-254183.html
4: https://eatsmarter.de/ernaehrung/gesund-ernaehren/kokosbluetenzucker- aktuell-die-gesunde-alternative-zu-zucker