Coconut Palm Sugar
As proponents of clean eating, we are always searching for healthier alternatives and substitutes for our recipes, without compromising on taste.
You may have noticed our recent Instagram showing what store cupboard items we had been replenishing. One of the items featured was organic coconut palm sugar, so here’s a little introduction:
Coconut palm sugar has become an attractive alternative to cane sugar due to its lower glycaemic index and high levels of micro-nutrients… and because it can be substituted directly (1:1) in baking. Hurrah!
What is Coconut Palm Sugar?
Coconut sugar is made from the sap of the coconut plant which is harvested by ‘tapping’ the blossoms of a coconut tree. A cut is made and the sap is collected as it flows, in to bamboo containers. The sap is around 80% water so this is evaporated and reduced to its chosen form, crystals or a paste.
It is less sweet than cane sugar but with a molasses-like, caramel flavour similar to brown sugar and doesn’t have an overpowering coconut taste as you might expect. Just as the flavours and colours of honey can vary depending upon the bees' diet; the colour, sweetness and flavour of coconut palm sugar can vary depending on the species, the season or location of harvest and the way the "sap" is reduced.
I don’t think we’re wrong in saying that sugar and sweeteners feature highly on most people’s “Things to eat less of” list and the glycaemic index of a sugar or sweetener is something to be aware of.
Glycaemic Index
Glycaemic Index (GI) is a measurement for carbohydrate-containing foods. All carbohydrates are not equal with respect to their immediate impact on our blood sugar. Typically, simple carbohydrates such as table sugar, syrup, fruit juice, are classed as having a ‘high-GI’ and are broken down quickly by your body, causing a more rapid increase in blood glucose. The “simpler” the structure is, the faster your body will digest and absorb that food. Complex carbohydrates such as vegetables, beans, grains, have more complex chemical structures which means the digestion and absorption process will be slower, causing a more gradual rise in blood sugar levels over time.
Whilst it is important to remember that you shouldn’t judge a sugar on its GI alone, (there are other health benefits, pitfalls and ethics to consider with different sugars and sweeteners) it is a good idea to be aware of what type of sugars and sweeteners you’re consuming.
Foods are categorised as low, medium or high GI:
Low GI: 0-55
Medium GI: 56-69
High GI: 70 or greater
A few common types of sugar substitutes used in baking, and their glycaemic indexes:
White Sugar – 80
Honey - 58
Maple Syrup – 54
Coconut Palm Sugar -35
Agave Syrup – 15
Swap and Drop
Regardless of what sugar you are using, in most recipes, you can decrease the amount called for by at least 1/3 – 1/2 without affecting the quality of the end product. This is a good place to start before you even think about swapping cane sugar for an alternative.
Aside from sweetness, cane sugar performs a multitude of roles in baking, such as liquefying –e.g. as cookies bake, helping them spread and adding to their texture, caramelising, nourishing yeast and stabilizing when whipping. If there is a delicate balance, swapping can pose some problems so pick your substitute appropriately and be prepared to adjust things. Liquid natural sweeteners like maple syrup, agave or honey not only taste multiple times sweeter than regular sugar further reducing the amount needed but you will also need to reduce the amount of liquid – roughly by around 1/5th (usually 2-3 tbsp) for its liquid state.
What’s your favourite sugar substitute? Have you found any award-winning combinations (coconut sugar in salt caramel, anyone?) and have you had any absolute disasters with your substitutions? (I’m looking at you polenta and pure stevia cake!)
