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With so many keto sweetener options to choose from, it’s easy to think that any natural sugar option can work with a low carb diet. You may already know that coconuts rank among the most keto-friendly fruits — so, is coconut sugar keto as well? We’ll discuss it in-depth here, including coconut sugar carbs and sweet substitutes.
Looking for more keto food help? Use this comprehensive keto food list, or use these keto cheat sheets to help.
Is Coconut Sugar Keto Friendly?
No, coconut sugar is not keto. Even though it’s natural, coconut sugar carbs are too high to reasonably incorporate into a low carb lifestyle.
How Many Carbs In Coconut Sugar?
A two-teaspoon serving of coconut sugar contains 8 grams of total carbs [*] – the same as white table sugar.
You can’t make coconut palm sugar keto by counting net carbs, either. With no natural fiber, coconut sugar net carbs still clock in at 8 grams.
Coconut Sugar Substitutes
Coconut sugar for keto won’t work, but there are a few substitutes available:
- Besti Brown Monk Fruit Allulose Blend – This blend has the rich brown sugar flavor of coconut sugar, all with 0 net carbs. It’s the only truly keto substitute for coconut sugar, but keep in mind its moisture is closer to regular brown sugar than coconut sugar.
- Besti Monk Fruit Allulose Blend – If you want the sweetness of coconut sugar but the flavor is less important, this is the perfect natural 1:1 substitute for any sugar, including coconut.
- Any keto sweetener + molasses – Molasses can be keto friendly in small amounts, and mixing with another low carb sweetener can create a similar brown sugar flavor to coconut sugar. Approach with caution, since carbs can add up quickly with this substitute.
There is one notable exception to using coconut sugar for keto recipes as-is: proofing yeast. Sugar gives yeast a food source that allows it to bubble up, leaving no added sugar in the completed recipe — these keto soft pretzels are a good example.
Conclusion: Can You Have Coconut Sugar On Keto?
Coconut sugar carbs are too high to enjoy it as a low carb sweetener option. Use other low carb sugar substitutes instead.
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May I ask if coconut syrup keto friendly?
Wholesome Yum D0
Hi, I couldn’t tell you that without knowing the nutritional facts of the coconut syrup you are using.
Cynthia L Andrew0
If you have an old recipe for dates how would you substitute it?
Wholesome Yum M0
Hi Cynthia, Dates provide sweetness and a soft chewy texture to paleo recipes. You should be able to use keto-friendly sweeteners in the place for dates in baked goods but be prepared for a slightly different final texture. Erythritol will create a more crisp baked good while allulose will produce a soft one (although not as soft as a date would). As for the amount of sweetener, you will have to experiment with this. I would start with 75% of the amount of dates called for in the sweetener. So if the recipe calls for 1 cup of chopped dates, start with 3/4 cup of sweetener and then adjust to taste. Best wishes!