Is There Any Harm in Consuming Palm Sugar?

Palm Sugar Has Better Nutrients than Normal Sugar

White sugar is a killer and we all know about it. Not only diabetics but even all other individuals are recommended to stay away from white sugar for its list of ill effects on health. When such is the situation, it is natural that we start looking into alternative sweetening agents that could have lesser disadvantages and better taste. Frankly, no sweetening agent is 100% good for health nor recommended for inclusion. Each sweetener has got its list of pros and cons which puts us in greater trouble—it’s entirely up to the individuals to choose an agent that satisfies their taste buds and prevents guilt from creeping up.

What is Palm Sugar?
An alternative to white sugar, palm sugar is a sweetener made from the sap/nectar of coconut palm trees. Commonly used in Asian, African and other tropical countries, palm sugar can be made from date or sugar palm trees as well. It’s known popularly under different names including jaggery, coconut palm sugar, palm jaggery, and more. Surprisingly, this sweetening agent has been in use for more than thousands of years in Asia but has become globally popular only recently because of its minimal processing, healthier nature, and lower glycemic index (GI). There are a number of evidences from published papers which clearly show that palm sugar has a GI value around 35.

Nutritional Profile of Palm Sugar
The carbohydrates and calorie content of palm sugar is exactly the same as normal sugar. Both of them contain sugar which is no surprise and this sugar is mainly carbohydrates containing glucose, fructose, and sucrose. The sugar proportion in cane and normal sugar is different and this is a key factor to consider. The sucrose content of palm sugar is comparatively lesser than many other sugars. Though sucrose is the primary content of palm sugar, it does contain glucose too in smaller proportions.

One tablespoon of palm sugar contains 15g of carbohydrates, 15g of sugar, and 54 calories. It exists as a good source of nutrients such as potassium, zinc, copper, iron, and phosphorous.

Why Palm Sugar Might be a Better Alternative to Sugar?
Though any form of sugar is not healthy for the body, we all need some sugar and spice to add color to life. In that line, palm sugar is definitely a better alternative to many other sugars, especially our refined sugar. Some key factors that support this fact include:

• Palm sugar has a quite low glycemic index of 35 which is very much acceptable compared to the GI value of normal sugar that’s around 68, almost twice as high. Hence, there is no way that palm sugar would cause sudden spikes in blood sugar levels neither trigger the pancreas to release greater quantities of insulin.
• Having a dietary fiber called inulin, this nutrient is said to keep blood sugar levels under control besides promoting digestion, mineral absorption, and controlling gut bacteria. Studies show that this fiber might even have beneficial metabolic effect on individuals
• A better source of vitamins and minerals that promote good health but only when consumed in moderation
• Presence of nutrients including phytonutrients helps the body enjoy better antioxidant effects
• Potassium content in palm sugar helps in having proper control over the nervous system

Potential Disadvantages
The high fructose content in palm sugar has the capability to shoot up blood sugar levels when consumed above recommended quantities. Overconsumption of the sweetener can have debilitating effects on the body resulting in heart diseases, increase in diabetes, weight gain, metabolic syndrome, obesity, and more.

Though the GI value is lesser compared to white sugar, the American Diabetes Association (ADA) recommends that we treat palm sugar as an equivalent to white sugar owing to its similar carbs and calorie content.

Also, general increase in the consumption of sugar leads to tooth decay, weight gain, obesity risk, heart problems, and even increase in stress levels. Hence, overconsumption of palm sugar also elevates the risk of such problems.

Moreover, diabetics are naturally requested to minimize sugar intake, avoid all forms of processed sugars, and stick to fruits (in limited portions) for satiety. Hence, replacing white sugar with palm sugar doesn’t sound like a brilliant idea in the case of people with diabetes. But, choosing to make a pastry with palm sugar or indulging in a hot bowl of moong dal halwa made of some sweetening agent isn’t going to ruin everything in life.

The Bottomline
Any form of sugar has higher calories and lower nutrient content. There are biological research papers and materials which show that there is no need for added sugars in our diet when natural sugars can be consumed in the form of fruits and vegetables. There are also studies showing that around 80% of palm sugar is actual sugar compared to 100% sugar in white sugar. Hence, there is indeed a small benefit of doubt that proves that palm sugar is definitely a better choice than white sugar but only when consumed in moderation.

Being mindful of what we eat, choosing natural fruits and veggies over sugar-based processed foods, and including sugar-based foods in moderation in the diet are some ways to monitor sugar intake and keeping it at bay. Getting in touch with a nutritionist/dietitian to plan a well-balanced diet that has more whole foods, less sugar intake, and modifying the lifestyle to keep diabetes under control is the best way to achieve good health.