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Coconut palm sugar has become one of my favorite refined white sugar substitutes. You might also see it referred to as “palm sugar.” Pastry chefs have been using it for ages to make desserts for those sensitive to refined white sugar but coconut palm sugar seems to just be gaining popularity with the masses.
I like to think of it as the healthier brown sugar – it’s similar in taste, though I find it to have more earthy, caramel overtones than brown sugar. The consistency is similar to Sucanant or SunCrystals. I don’t use either but they seem to be more prevalent in mainstream grocery stores.
Why is there coconut palm sugar in my pantry?
- It’s low glycemic. It has an average rating of 35 on the GI scale.
- It’s easy to bake with. When replacing refined white sugar, I start with 25% less coconut palm sugar not because it’s sweeter but because it has so much more flavor. If the original recipe calls for 1 cup of refined white sugar, I try 3/4 cup coconut palm sugar and adjust from there.
- It contains nutrients. Yep, you get a little nutrition with lip-smacking sweetness. It contains potassium, magnesium, zinc, calcium, iron, and other macronutrients.
- It has less calories than honey or agave nectar. I don’t count calories but I do keep in mind what goes into my food. Coconut palm sugar has 45 calories per tablespoon, while agave nectar has 60 calories per tablespoon and honey weighs in at 64 calories per tablespoon.
- It caramelizes in the oven. I’d been missing this from liquid sweeteners, like agave nectar, honey, and maple syrup. They don’t make a cookie that’s got a crispy edge and a soft center. Coconut palm sugar does.
Honestly, I was hesitant to try coconut palm sugar after reading that it was made up primarily of sucrose combined with glucose and fructose. I found, though, that it doesn’t trigger any food cravings, migraines, or mood swings. I can take it or leave it, which makes it a fabulous refined white sugar substitute in my book.
And, it’s perfect for those of you who want to avoid agave nectar because of the high fructose content. (If you’re sugar-sensitive, always check with your doctor first!)
I’ve also found that the companies that produce coconut palm sugar are eco-minded and care about the well being of our food sources, the people that produce the crop, and our planet. For those of you that want to rant about sustainability, you might want to read this, this, this, and this first.
I’m not the only one who thinks this is a great alternative…check out Natural News, Summer Tomato, and The Spunky Coconut.
Bake with Coconut Palm Sugar
- Mini Chocolate Pavlovas topped with Fresh Berries
- Magic Cookie Power Bars
- Quinoa Raisin Cookies
- Chocolate Frosted Coconut Cookies from The Spunky Coconut
- Pumpkin Quinoa Pudding from ATX Gluten-Free
Where can you buy coconut palm sugar?
I can get it locally at Whole Foods. I also buy:
- it in a 6-bag package
. Choose the SuperSaver option and get a great discount at free shipping.
- just one bag from iHerb.com. Use code SIR086 and get $5 off your first order
What are your thoughts on coconut palm sugar? Tried it yet? Favorite recipes?
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Judy@Savoring Today
posted on July 15, 2011 at 11:26 am
I love it and use it all the time as my white sugar substitute. It is better in baked goods than Rapadura, which I have found gives a bitter aftertaste sometimes. My favorite recipe to use it on is Sweetly Spiced Pecans and Walnuts http://savoringtoday.com/2011/01/20/sweetly-spiced-crispy-pecans/ which has become a staple in our house for snacks, salad and yogurt toppings, even sprinkled on roasted asparagus.
Thanks for the links to find coconut palm sugar in larger quantities. Up to this point I’ve been buying it at WF and it is pricey.
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melanie
posted on July 15, 2011 at 12:02 pm
I’m always looking for alternatives to processed sugar, I’ve been using coconut palm sugar for several months and loving it. Here’s a link to a Zucchini Cake I made yesterday using part coconut palm sugar and part agave. I continue to use some agave because I like the additional moisture.
I first started using palm sugar in Thai recipes, such as Pad Thai.
I appreciate the complete information you’ve provided.
http://saffroncrush.com/zucchini-cake/
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Julie Reply:
April 22nd, 2013 at 5:19 pm
Thank you for posting this recipe, can’t wait to try it, looks delicious!!!!
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Nisrine M.
posted on July 15, 2011 at 12:32 pm
I’ve been meaning to try palm sugar. I don’t ever see at the store and I’m not big on buying groceries online. That’s what’s kept me from getting it. I hope they start selling it in supermarkets.
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Amy Reply:
July 16th, 2011 at 2:59 pm
@Nisrine M., I felt the same way for a long time about not shopping on-line but it just made my life so much easier. And, with my diet requirements I already go to 4 stores to get what I need. I decided to give myself a break.
Hugs,
Amy
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claudia
posted on July 15, 2011 at 12:48 pm
Hi Amy! I love palm sugar; it has become one of my favorite sweeteners. I buy it from navitas naturals and use it in many of my recipes. I prefer palm sugar because is so easy to use, and as you say has a very earthy flavor. I recently post one of my versions of mini carrot cupcakes and I used palm sugar.
You can see the recipe here http://blogderecetas.wordpress.com/2011/07/13/mini-panques-de-zanahoria/
The recipe is in Spanish, but you can use Google translate; the translation is usually very good.
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Dawn Farias
posted on July 15, 2011 at 1:16 pm
I just bought my first bag of this a few weeks ago. I’ve been experimenting with it in my coffee and baked goods to see if I’m sensitive to it like with sugar – but I don’t think so, as you mentioned. Since I’m new to changing my diet and am trying to incorporate foods that both I, being sugar sensitive, AND my family can eat, I think I will try a wheat free version of oatmeal cookies (my husband’s favorite) using this sugar. Thank you for mentioning that it works well in cookies.
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Jeanie
posted on July 15, 2011 at 2:00 pm
I have found palm sugar (coconut sugar) at my local Asian store. It is very yummy!
I have had good results with it. I have made some amazing cookies with them. Also, some muffins. I just can’t eat it too often as I do react to it. Shucks!!
Amy, your pic looks like it’s brown sugar! It looks good!
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Maggie
posted on July 15, 2011 at 2:37 pm
I LOVE palm sugar Amy! And you are the one who introduced me to it last year, so thank you
I don’t use it for everything, but I do use it a lot. It’s such an easy white sugar sub.
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Marian
posted on July 15, 2011 at 3:25 pm
I’ve been baking with and using palm sugar for a couple of years now. To substitute it for agave I use the same amount of palm sugar as the recipe calls for (such as 1/2 cup agave I would use 1/2 cup of palm sugar) and then add enough water to liquify it so it still measures 1/2 cup. You may need to add 1 or 2 more Tbsp. of flour using that substitution. I also like to dissolve it in whatever liquid I’m using in the recipe – such as eggs – to start it breaking down. I have only had positive results from using palm sugar – love it!!
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Amy Reply:
July 16th, 2011 at 2:57 pm
@Marian, Thanks for the suggestions for using it in place of agave. I’ll give it a try.
Hugs!
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Sarena (The Non-Dairy Queen)
posted on July 15, 2011 at 5:13 pm
I’ve never tried it before, but it is one of those items that is on my never ending list of things I want to try. I will definitely get my hands on it soon!
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Pure2raw twins
posted on July 15, 2011 at 5:26 pm
Love baking with coconut sugar!!
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Selina@CreativeJuicesDecor
posted on July 15, 2011 at 5:42 pm
I LOVE using it too but the price has made it so I don’t buy it very often. I have heard of buying it at Asian markets for a fraction of the price but I can’t find it there myself. They have this hard block that I could grate (or maybe put in the vita mix?) but no bags of coconut palm sugar. I tried 2 different stores in a big city. I’ll keep trying whenever I travel to a big city since I live in the suburbs! Do you know if the coconut sugar from Asian stores is just as good quality as the other coconut sugars? (why is it so much cheaper!)
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Amy Reply:
July 16th, 2011 at 2:55 pm
@Selina@CreativeJuicesDecor, No clue about the price difference but it’s not too bad if you buy it from Amazon. Plus, I think of it in terms of being better to my body which will pay off in the long run.
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Junia @ Mis Pensamientos
posted on July 15, 2011 at 5:47 pm
wow thanks for the info on coconut palm sugar. i love it when baked goods caramelize in the oven
. i use cactus honey powder (vegan) and it works wonderfully!
here is a link:
http://www.amazon.com/HiBee-Cactus-Honey-Powder-ORGANIC/dp/B000P55XAC
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Amy Reply:
July 16th, 2011 at 2:54 pm
@Junia @ Mis Pensamientos, I have some in my pantry but have never used it.
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Melissa
posted on July 15, 2011 at 8:52 pm
I buy palm sugar in chinatown and it is supper cheap, but it comes solid in round disks or jars which make it difficult to manage. I typically just use it in dishes where it can be melted, but I might try to break it up in the blender. It would be delish in coffee!
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Emma @ my darling lemon thyme
posted on July 16, 2011 at 7:50 am
I’ve used palm sugar (in solid block form) for as long as I can remember. Coming from NZ where we have a lot of South East Asian influences it is a very common sugar. However, the coconut palm sugar that I think you are talking about is one of the “new” versions? Pre-ground and ultra expensive? Sold at health food stores? I’ve always looked at that one, longingly. But can’t justify the price they charge when I know for a couple of dollars I can buy a whole block from the Asian supermarket down the road. I just grate it on a fine grater and add it to Asian soups, dressings and baked goods. I love the flavour and can often be found nibbling on a few bits as I cook with it!
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Amy Reply:
July 16th, 2011 at 2:53 pm
@Emma @ my darling lemon thyme, Yes, I buy it in the ground form, not the block. I remember looking at a jar of the solid form and it having additional ingredients. I’m sure that’s not the case with all brands, but it was with the one I saw.
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Pat @ Elegantly, Gluten-Free
posted on July 16, 2011 at 9:15 am
That’s a helpful explanation of the differences between coconut palm sugar and those others I’ve been using. I’ll be sure to keep some on hand when I can find it next.
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Linda
posted on July 16, 2011 at 3:44 pm
I bought some palm sugar recently, but have been hesitant to use it in baking. You’ve given me more confidence and a place to start ( subbing 3/4 c. per 1 c. sugar). Thanks, Amy!
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Randa Dahr
posted on July 16, 2011 at 4:33 pm
Hi, I was reading your comments on coconut sugar and that it has fructose in it. I use coconut sap. It is dried and looks like the picture you have. However it is the juice that is extracted when the budding flower is just about to grow. It does not have any additives or artificial flavors at all and is full of vitamins, amino acids and minerals and micro nutrients. It is low glycemic and is only 10 calories per tsp. I was thinking that I was using what you were using but I think mine is different. It is called Coco Natura Have you heard of it
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Amy Reply:
July 18th, 2011 at 10:46 am
@Randa Dahr, I think it’s the same thing….the calorie count varies per brand. I’ve seen anywhere from 10 calories – 15 calories per teaspoon. It’s made exactly the same way that you describe. If you browse the links in my article you’ll be able to compare yourself.
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Lori @ Laurel of Leaves
posted on July 16, 2011 at 6:36 pm
I’m so glad to have all this info on palm sugar. I’ve certainly heard of it before, but I just chalked it up to another version of a ‘sort-of-unprocessed-but-still-not-really-healthy’ sugar. I’ll be trying this in my next batch of muffins!
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Miriam @ Sometimes I Veg
posted on July 17, 2011 at 2:59 pm
I had never even heard of coconut palm sugar until your blog post. Thanks for the post. I’m always interested in reducing my glycemic index in my food.
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Kristi Rimkus
posted on July 17, 2011 at 7:56 pm
I’ve never heard of coconut palm sugar, but your research with it sounds very promising, so I’ll have to give it a try. I have a Whole Foods nearby. Thanks for the info!
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MANDA
posted on July 17, 2011 at 9:50 pm
I absolutley LOVE palm sugar. i get mine from emerald forest. http://www.emeraldforestxylitol.com/
my first (and favorite) recipe so far is the chocolate chip cookie recipe i got from elana’s pantry. i sub agave nectar with the palm sugar (and butter for the grapeseed oil). i finally got that ‘brown sugar’ flavor in a cookie that i have been missing for a long time;)
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Amy Reply:
July 18th, 2011 at 10:43 am
@MANDA, Yes! I agree…I love my choco chip cookies with palm sugar. In fact, I used palm sugar in all the cookies in my cookbook. It gives them that great edge and chewy middle.
Hugs,
Amy
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apaler1
posted on July 18, 2011 at 1:57 pm
Wow, what an awesome idea! And how interesting (especially for the beginner baker like myself). You mentioned using 25% less of the palm sugar then making the adjustments from there. What kind of adjustments did you mean?
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Amy Reply:
July 22nd, 2011 at 10:26 am
@apaler1, When I develop a recipe, I make adjustments based on how the recipe turns out the first time. Sometimes it’s not sweet enough, sometimes it’s too sweet, other time’s the texture isn’t quite right. So I work on the recipe until it turns out the way I’d envisioned.
Hugs,
Amy
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Heather
posted on July 19, 2011 at 12:48 pm
I have been a sugar addict for my whole life but have drastically cut back on my refined sugar intake over the past couple months and only have it when I use dark chocolate chips in recipes. I came across almond flour which will give a chewy soft cookie without the refined sugar but I cant wait to try this coconut sugar!! I just ordered some online!! Thanks for the 5$ off first order code with IHERB I ended up only having to pay for shipping!!
How does the price compare at Whole foods to online – how much is one bag at whole foods? We have one but its about a 20-25 minute drive, not too bad if its a comparable price. Thanks again!!!
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Amy Reply:
July 22nd, 2011 at 10:20 am
@Heather, It’s a little cheaper from Amazon on-line but you have to buy 6 bags to get a good price. You can’t get it on-line at Whole Foods. Before making the drive, call first. Not every Whole Foods carries it.
Hugs,
Amy
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gfreechickadee
posted on July 25, 2011 at 3:41 pm
Ooh I’m so excited! I currently have a yeast and sugar sensitivity (due to what I think is a yeast overgrowth due to Celiac irritation) so I wonder if this would settle with me better than regular sugar. I miss me some cookies.
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Denise @ Creative Kitchen
posted on July 26, 2011 at 7:54 am
Thanks for sharing about the coconut palm sugar…I had been wondering about it myself. Always on the look out for natural ways to sweeten things a bit.
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Kristin
posted on August 24, 2011 at 12:47 pm
Oh Thank you for the substiution info for white sugar, I am trying to get the nasty stuff out of our house and need to know how to sub it. I just ordered my first bag today! Thanks for making my transition easier.
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Amy Reply:
August 24th, 2011 at 3:55 pm
@Kristin, Have fun baking!!
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Elaine L
posted on October 9, 2011 at 11:27 pm
Amy,
I met you briefly at the GF Expo a week ago and I am starting to reduce/remove the refined sugar from our diets. Where in Dallas did you find the Palm Sugar? I tried the Whole Foods at Preston/Park today with no luck. At Sprouts I saw Coconut Sugar in bulk. Is that the same? Thanks for the help!
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Amy Reply:
October 10th, 2011 at 7:40 am
@Elaine L, They had coconut palm sugar the other day at that Whole Foods. It’s in the same aisle as the bulk foods with their specialty sugars on the side opposite the bulk bins. If the coconut sugar is granulated, then yes, it’s the same. Sometimes you’ll see it called palm sugar, sometimes coconut sugar, sometimes coconut palm sugar.
Great meeting you at the Expo!
Hugs,
Amy
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bonnie
posted on November 9, 2011 at 6:35 pm
i just made the carob chip cookies from your ss&gf cookbook…they were delicious! it was the first time i used the flour combination and the coconut sugar. the final product will not be around long…one question though – is it normal for the cookie dough to not taste so great? i took a nibble and hmmm…not your normal cookie dough. is that from the different flours or the sugar?
anyhow, enjoying trying things out in the cookbook! thanks for all your great info and tips!
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Karen
posted on November 9, 2011 at 6:44 pm
I am a huge fan of palm sugar and this site. If you are near a Whole Foods it was on sale yesterday when I went in. I rarely find it on sale but it is worth it at full price!
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Paula
posted on November 9, 2011 at 8:10 pm
I have low blood sugar and do not have any reaction to coconut palm sugar! I am now able to have some sweets and use the 1:1 ratio when baking. I was successful in buying it online at http://www.iherb.com New customers got a $5 discount (or at least they did a few weeks ago). This is the one I bought (I got 6 pkgs and with shipping and new customer discount it all cost under $20!)
http://www.iherb.com/Sweet-Tree-Organic-Coconut-Palm-Sugar-Blonde-16-oz-454-g/34435?at=1
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Ann
posted on February 29, 2012 at 3:05 pm
I recently discovered coconut palm sugar from the Dr. Oz show. If you are lucky enough to live in an area with a Wegmans supermarket, it is found in the organic food section. The 16 oz. bag sells for $5.49. I noticed some site was selling on-line for the exact brand and size for $14.95.
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Lorna
posted on March 8, 2012 at 3:50 am
I also heard about Coconut Palm Sugar or Palm Sugar from the Dr. Oz show. I am wondering if anyone has used this in making bread and can provide some feedback or tips. Thanks.
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Bev
posted on September 4, 2012 at 12:15 am
Does anyone have a diabetic friendly apple pie or crisp recipe made with coconut palm sugar? and also if there’s a better crust to make for diabetics?
thank you!!!
Bev
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Karen L
posted on November 19, 2012 at 1:17 pm
My husband has requested that I make his favorite sweet potato casserole recipe for Thanksgiving — with no healthy substitutions! I think I can make it healthier and still taste good, but I need some help! The recipe calls for one cup of brown sugar in the pecan topping. Can I substitute coconut palm sugar for the brown sugar? Should I add in some molasses? I searched the web for brown sugar substitutes and only came up with a granulated white sugar with molasses combination (1 cup white sugar + 1-2 Tbs molasses).
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Julie
posted on November 27, 2012 at 10:17 pm
I have been on the PALEO diet for a month now and was wondering if coconut sugar and spelt flour are better for baking as I am trying to get my husband (whom is diabetic) to start eating better. I am using the Paleo to lose weight and feel healthier. I would appreciate any advise and recipes . Cheers
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