Per Teaspoon — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/coconut-sugar

coconut sugar

CARBS

10 g

PROTEINS

0 g

FATS

0 g

Coconut sugar, while marketed as a natural alternative to regular sugar, still contains a significant amount of carbohydrates and can cause blood sugar spikes, making it not advisable for managing diabetes with a low-carb diet.

Quantity: 1 tsp (4 g)

Glycemic Index: 54

Glycemic Load: 5

Fiber: 0 g

Key Nutrients: Primarily consists of sucrose, with small amounts of minerals such as iron, zinc, calcium, and potassium.

Health Impact: Despite being natural, coconut sugar has a moderate glycemic index and can still lead to increased blood glucose levels, requiring careful management in diabetic diets.

💉 Suggested Bolus

If used, consider pre-bolusing insulin to manage the anticipated rise in blood glucose.

🍽️ Best Paired With (Veg)

Almond flour pancakes – Low in carbs and high in fiber, helps to moderate blood sugar levels.
Chia seed pudding – High in omega-3 fatty acids and fiber, aiding in blood sugar control.

🍽️ Best Paired With (Non Veg)

Grilled chicken salad – Protein-rich meal that helps stabilize blood sugar levels.
Egg and avocado omelette – Provides healthy fats and protein, supporting steady glucose levels.

🥄 Smart Substitutes

Stevia – Natural, zero-calorie sweetener that does not impact blood glucose levels.
Erythritol – Sugar alcohol with minimal impact on blood sugar, suitable for baking and cooking.
Monk fruit sweetener – Derived from fruit, contains no calories or carbs, and does not raise blood sugar.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as absorption is slower than refined sugar.
30–60 min: Some increase in blood sugar may be observed, depending on individual metabolic response.
2–3 hr: Blood sugar levels begin to stabilize, but monitoring is recommended.

“Many in the low-carb community find that natural, low-calorie sweeteners like stevia or erythritol offer the sweetness they desire without the blood sugar spikes associated with traditional sugars.”
— BCDF community member

🧠 Lowering Impact Tip

Use very sparingly or substitute with a non-caloric sweetener like stevia or erythritol which do not impact blood glucose levels.

🤔 FAQs about coconut sugar

Is coconut sugar safe for people with diabetes?

Coconut sugar has a lower glycemic index than regular sugar, but it still contains carbohydrates that can raise blood sugar levels. It should be used sparingly.

Can I use coconut sugar in baking?

Yes, you can use coconut sugar in baking, but for better blood sugar control, consider blending it with or substituting it entirely for a zero-calorie sweetener like stevia or erythritol.

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