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Can Diabetics Consume Palm Sugar?

Because it has more nutritional content than granulated sugar, a lot people who think palm sugar can be a healthier alternative sweetener. So, can diabetics eat it? Check out the facts in the following review.

Can Diabetics Consume Palm Sugar?

Can Diabetics Consumption of Palm Sugar?

Palm sugar has been widely used and consumed by the community as a sweetener choice. This type of sugar is made from sap water taken from palm trees. The sweet taste is obtained from the content of glucose and fructose in it.

Please note that palm sugar goes through less processing when compared to granulated sugar. Therefore, there are several nutrients that cannot be found in granulated sugar, such as inulin, iron, zinc, calcium, and potassium.

Inulin is a water-soluble food fiber that can slow down the absorption of sugar in digestion. This inulin content makes palm sugar have a lower glycemic index and is more slowly digested by the body.

Palm sugar does contain minerals, antioxidants, and fiber which are beneficial for health. However, this sugar contains the same amount of carbohydrates and calories as table sugar. Both contain simple sugars that can cause blood sugar spikes when consumed

If consumed in large quantities, palm sugar will have the same blood sugar spike effect as granulated sugar.

Until now, there is not enough evidence to confirm that palm sugar is healthier than granulated sugar. All forms of simple sugar are high in calories, low in nutrients, and easily absorbed by the body.

Therefore, you need to pay attention to your intake of sugar, including palm sugar. If you want to add sugar to your food or drink, you should pay attention to the amount of carbohydrates and calories in it.

If you have difficulty determining the amount of sugar that is safe to consume, you should consult with your doctor.

Also Read: Various Food Restrictions for Diabetics

Natural Sweetener Options for Diabetics

Apart from palm sugar, there are several other natural sweetener options that are known to have lower calorie counts. Here are some natural sweeteners that can be an alternative for diabetics, including:

1. Stevia

Stevia is extracted from the leaves of the plant Stevia rebaudiana. This part of the leaf has two components: one very sweet and the other very bitter. Stevia sweetener is obtained from the extraction of very sweet components.

Stevia is a low-calorie sweetener that contains antioxidants and anti-diabetics.

Unlike most sweeteners, stevia is able to significantly suppress plasma glucose and improve glucose tolerance. In addition, stevia is also known to be able to increase insulin production and stabilize blood glucose levels.

2. Lo Han Kuo

Lo Han Kuo is also known by the name monk fruit. This fruit has been used as an alternative sweetener by the Chinese people.

This fruit contains components mogroside, which has a degree of sweetness 150-200 times sweeter than sugar. Although sweet, this component does not cause blood sugar spikes like table sugar. Lo Han Kuo extract is also known to contain no calories or carbohydrates.

3. Xylitol

Xylitol is a sugar alcohol that comes from natural sources. This sweetener has the same level of sweetness as granulated sugar.

Xylitol sweetener has a lower calorie content than table sugar. It is known that one spoon of xylitol contains 10 calories, while the same amount of sugar contains 16 calories.

In addition, xylitol also has health benefits. This sweetener can reduce the number of bacteria in saliva and plaque, making it effective for preventing cavities.

In the end, having diabetes doesn’t mean you shouldn’t consume sweeteners at all. You just need to be more careful in choosing the type of sweetener so that blood sugar remains within the normal range.

  1. Anonymous. 2020. Coconut Sugar: Are There Health Benefits? (Accessed January 25, 2023).
  2. Anonymous. 2020. The Best Sugar Substitutes for People with Diabetes. (Accessed January 25, 2023).
  3. Barham, Lana. 2019. Can People With Diabetes Eat Coconut Palm Sugar? (Accessed January 25, 2023).
  4. Gunnars, Kris. 2018. Coconut Sugar — A Healthy Sugar Alternative or a Big, Fat Lie? (Accessed January 25, 2023).
  5. Johnson, Jon. 2019. What To Know About Natural Sweeteners. (Accessed January 25, 2023).
  6. Ulaan, LE, et al. 2015. The Effect of Comparison of Types of Palm Sugar (Arenga pinnata Merr) on the Sensory Quality of Peanut Halua (Arachis hypogeae L.). (Accessed January 25, 2023).

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