THE ULTIMATE GUIDE TO KICKING SUGAR by Flora Zhao - HTML preview

Chapter 3

NATURAL SUGARS: HONEY, MAPLE, AND COCONUT

on a stem. Coconut sugar boasts numerous health benefits

A single inflorescence from a coconut tree can yield

not widely known.

1.5 liters of sap each day, which contains 15 percent sugar, enough to produce 200 grams of coconut sugar. On average, a coconut tree grows a new inflorescence each month, and each can be tapped for sap for more than 40 consec-How Is Coconut Sugar Produced?

utive days. This harvesting cycle of coconut trees can extend up to 20 years.

To obtain coconut sugar, coconut farmers usually climb

coconut trees twice a day. During this process, they adept-ly employ knives to cut into the unopened inflorescenc-

es of the coconut trees, collecting the sap that flows from The Composition of Coconut Sugar

them. The sap is then boiled, concentrated, and processed into sugar syrup, blocks, or granules.

In general, foods with a GI of 55 or lower are classified as The main producers of coconut sugar are Southeast low-GI foods, as they result in a gradual change in blood Asian countries, such as the Philippines, Indonesia, and

sugar levels after consumption. Foods with a GI value be-

Thailand.

tween 56 and 69 are classified as medium-GI foods, and

foods with a value of 70 or higher are considered high-GI foods.

Various sources indicate that the GI of coconut sugar

falls between 35 and 54, similar to that of maple syrup and lower than that of honey, which has a GI value of 60. The GI of coconut sugar is lower because of its sugar composition.

Coconut sugar made from fresh coconut sap without

preservatives is made up of about 49 percent sucrose, 16

percent glucose, and 14 percent fructose. However, if preservative lime is added during the sap collection process, it will break down a smaller amount of sucrose into glucose and fructose. As a result, the produced coconut sugar Coconut farmers cut open the unopened inflorescences of coconut trees, collecting the sap will contain a higher sucrose level.

that flows from them. (Pisitphol/Shutterstock)

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Chapter 3

NATURAL SUGARS: HONEY, MAPLE, AND COCONUT

Coconut sugar also contains a certain amount of in-

cebo. After eight weeks, the participants who consumed

ulin, approximately 4.7 grams per 100 grams. Inulin is a

coconut sugar experienced a reduction in systolic blood

type of dietary fiber that can help slow the rise of blood pressure from 117 to 109 mmHg. The consumption of coco-sugar.

nut sugar was associated with an improvement in arterial

stiffness among participants.

The Health Benefits of Coconut

Polyphenol Potential

Sugar

One of the factors leading to Type 2 diabetes is oxidative Lowers Blood Pressure

stress, which can induce insulin resistance and impair insulin secretion. Coconut sugar contains high levels of poly-The process of boiling coconut sap involves a Maillard

phenols, which can reduce oxidative stress.

reaction, an interaction of sugars, amino acids, and other

“Research has confirmed that there are five main

macromolecules. The products of the Maillard reaction

phenolic compounds, such as gallic acid, protocatechuic

contribute to the nutritional value and sensory enjoyment acid, caffeic acid, p-coumaric acid, and alanine in coconut of coconut sugar. However, the effects of the Maillard reac-sap. These will be in coconut sugar, but the amount will

tion are intricate and heterogeneous and can result in ad-definitely change (increased in this case) due to longer

vanced glycation end products, which are something that

processing time and higher processing temperature,” Yus

should generally be avoided. But some of these substances Aniza Yusof, from the Department of Process and Food

also possess antioxidant and anti-inflammatory activities.

Engineering at the Faculty of Engineering, Universiti Pu-

American scientists conducted a small-scale pilot

tra Malaysia, told The Epoch Times.

study employing a double-blind, randomized, placebo-con-Experiments have demonstrated that coconut sugar

trolled design published in the Journal of Applied Physi-

possesses a certain inhibitory effect on alpha-amylase. A

ology. The study demonstrated the potential cardiopro-

study published in the International Journal of Pharm-tective effect of coconut sugar on middle-aged and older

Tech Research in 2015 suggested that coconut sugar could

adults.

be used to treat Type 2 diabetes.

Nineteen adults around the age of 55 participated in

Coconut sugar also contains amino acids such as leu-

the experiment. One group of participants consumed 1.5

cine, arginine, and isoleucine, which may have antidiabetic grams of coconut sugar daily, and the other received a pla-properties.

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Chapter 3

NATURAL SUGARS: HONEY, MAPLE, AND COCONUT

In a study published in Foods in 2022, researchers Coconut sugar contains the amino acids required for

fed diabetic rats cookies made from various raw materials.

protein synthesis, and it’s also a rich source of vitamins B1, The results show that, compared with cookies containing

B2, B3, and B6.

added sucrose and margarine, rats that consumed corn

cookies made with coconut sugar and coconut oil expe-

rienced a significant reduction in blood sugar levels and oxidative stress. Notably, their previously low hemoglobin The Golden Mean of Coconut Sugar

levels and body weight also improved. After maintaining

this diet for four weeks, the blood sugar indicators of the Coconut sugar contains 16 calories per teaspoon, the same diabetic rats improved, and their overall condition became as regular sugar. Although coconut sugar has some nutri-comparable to that of normal rats.

tional components, the quantities are relatively limited.

Excessive consumption can offset the benefits because of

the overall intake of sugars.

Nutrient Rich

German researchers conducted a sensory evaluation

of various coconut sugars, and interestingly, coconut sugar Yusof mentioned that coconut sap contains 0.27 percent

was described as having neither the aroma nor the taste of ash, which represents the content of minerals and trace

coconut.

metals such as calcium, magnesium, manganese, copper,

The more affordable coconut sugars tend to have a

sodium, potassium, zinc, and iron.

darker color and coarser granules and are primarily char-

“As the minerals are more stable and don’t destroy

acterized by their sweetness.

even by burning, hence they are present in coconut sugar

On the other hand, the more expensive coconut sug-

too,” she explained.

ars tend to be light brown, have a finer texture, and exhibit The iron, magnesium, and zinc content in coconut

higher fluidity. They were described as having a combina-

sugar is twice, four times, and 10 times higher than in

tion of sweet, caramel, malt, and roasted flavors.

cane sugar, respectively. Coconut sugar also contains more phosphorus and potassium.

According to Yusof, although the quantities of these

substances in coconut sugar aren’t substantial, consuming coconut sugar can, to some extent, provide the body with

minerals and trace metals.

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Part II of this book focuses on practical approaches to reducing sugar consumption. It

offers a detailed analysis of the physiological

effects of sugar, its systemic impacts, and the

benefits of a reduced-sugar diet. Through expert

insights, scientific research, and practical tips,

Part II provides readers with the tools to identify

hidden sugars and adopt sustainable dietary

practices. The upcoming chapters will turn

theoretical knowledge into actionable strategies.

About the Author

Flora is a health writer for The Epoch Times, specializing in chronic diseases and cancer. She holds a master’s

degree in demography and served as editor of an

influential social sciences journal for seven years.

Shifting her focus from macro issues like population

changes and economic development to personal health,

Flora finds great joy and satisfaction in her work. She

bases her articles on thorough literature reviews and

in-depth interviews with experts, aiming to provide

content that genuinely helps people.