Sugar free coconut syrup has become a popular sweetener for those looking to reduce their sugar and carb intake. Coconut syrup is made from coconut palm sap, which is boiled down into a thick, sweet syrup. The sugar free versions have the natural sugars removed, lowering the carb content significantly. But how many carbs are actually in sugar free coconut syrup? Let’s take a closer look.
What is Coconut Syrup?
Coconut syrup is made from the sap of the coconut palm tree. The sap, also called toddy, is collected from the flower bud of the coconut palm. It is then boiled down to evaporate the water content, leaving behind a thick, sweet syrup.
Coconut syrup tends to be about 70-79% sugar, with very little fat or protein. It has a rich, caramel-like flavor and consistency similar to maple syrup or honey. The natural sugars found in coconut syrup are sucrose, glucose, and fructose.
Traditional coconut syrup made from coconut palm sap contains about 15 grams of carbohydrates per tablespoon, with 14 of those grams coming from sugars. The glycemic index, or impact on blood sugar levels, is considered medium at 54.
How is Sugar Free Coconut Syrup Made?
Sugar free coconut syrup goes through an additional manufacturing process to remove most of the carbohydrates. First, the traditional coconut syrup is diluted with water to reduce the natural sugar concentration. Enzymes are then added to break down and convert the sucrose into fructose and glucose.
The syrup goes through an ion exchange process, which uses a resin exchange column to remove fructose and glucose while retaining the sucrose molecules. This process typically removes over 99% of the fructose and glucose sugars.
After the ion exchange process, the syrup is concentrated back into a thick syrup consistency. Additional sugar substitutes may be added, like stevia or erythritol, to provide some sweetness.
The end result is a sugar free coconut syrup that derives its sweetness mainly from sucrose and sugar substitutes, without all the blood-sugar spiking fructose and glucose.
Carb and Calorie Content
The exact carb count can vary between brands, but most sugar free coconut syrup contains about 1-3 grams of carbohydrates per serving.
Here is the carb count for some popular brands:
| Brand | Serving Size | Total Carbs | Sugar Alcohols | Net Carbs |
|---|---|---|---|---|
| Wink | 1 tbsp (21g) | 3g | 1g | 2g |
| Coconut Secret | 1 tbsp (21g) | 1g | 0g | 1g |
| Nature’s Hollow | 1 tbsp (20g) | 2g | 2g | 0g |
As you can see, the total carb counts range from 1-3 grams per serving. Some brands use sugar alcohols to provide sweetness, which contribute to the total carbs but not net digestible carbs. Overall, the net carb content rounds down to 1-2 grams for most brands.
The calorie content is also very low, with just 15-25 calories per tablespoon. This is significantly fewer carbs and calories compared to regular coconut syrup, which provides about 15g carbs and 60 calories per tablespoon.
Glycemic Index and Impact on Blood Sugar
The glycemic index (GI) is a measure of how much a food spikes your blood sugar levels. Foods are ranked on a scale of 0-100 based on how they compare to pure glucose.
Since sugar free coconut syrup has had almost all the fructose and glucose removed, it should have a very low impact on blood sugar. Brands report the GI to be 0, meaning it does not cause any rise in blood glucose levels.
This makes sugar free coconut syrup a great option for those managing diabetes or following a low-carb, ketogenic diet. You can enjoy the sweet flavor without worrying about blood sugar spikes.
Using Sugar Free Coconut Syrup in Keto Recipes
Here are some tips for using sugar free coconut syrup in keto-friendly recipes:
– Use it to sweeten coffee, tea, smoothies, chia pudding, yogurt, and more. The rich flavor pairs well with creamy foods.
– Drizzle over keto pancakes, waffles, or French toast for syrupy goodness with fewer carbs.
– Mix into keto desserts like pies, custards, mousses, and panna cotta. Add slowly to reach desired sweetness.
– Use in fat bombs for flavor and as a binder. Try coconut syrup fat bombs with cocoa powder and coconut butter.
– Make homemade nut milks with coconut syrup for added sweetness and richness.
– Add to dressings, sauces, and glazes to balance acidity. Goes well with stir fry sauces and vinaigrettes.
– Use as a lower carb substitute for honey, maple syrup, or agave in baked goods. May need to reduce other liquids in the recipe.
The deep, molasses-like notes pair especially well with coconut, coffee, chocolate, nutty flavors, and warm spices like cinnamon and cardamom. Get creative with sugar free coconut syrup to make keto recipes extra special.
Potential Benefits of Sugar Free Coconut Syrup
Some potential benefits of using sugar free coconut syrup may include:
– Very low glycemic impact and safe for diabetics
– Provides sweetness with fewer carbs and calories
– Free from artificial sweeteners
– Lowers sugar intake compared to regular syrups
– Antioxidant and nutrient content from coconut
– Prebiotic effect from inulin content may benefit gut health
– No bitter aftertaste like some artificial sweeteners
– Less processed than artificial sweetener products
Using sugar free coconut syrup allows you to enjoy the taste and versatility of syrup with fewer drawbacks. Just watch your portions, as even sugar free syrups are still highly concentrated sources of sweetness.
Potential Downsides
While sugar free coconut syrup has some advantages, there are also a few potential downsides:
– Higher cost than regular syrup
– May cause digestive issues in some people if over-consumed
– Lacks nutrients found in pure coconut products like oil or milk
– Not zero carb – small amounts of sugar and carbs remain
– Sugar substitutes may not be suitable for everyone
– Heavily processed and not a natural product
– May increase cravings for very sweet foods
As with any sweetener, moderation is key. Use sugar free coconut syrup to enhance ketogenic recipes, but don’t go overboard. Pay attention to your own tolerance, hunger levels, and cravings when using any sweeteners.
Making Your Own Sugar Free Coconut Syrup
You can make basic sugar free coconut syrup at home with just a few ingredients:
Ingredients:
– 1 cup coconut milk
– 1/4 cup coconut butter (or additional coconut milk for milder flavor)
– Sweetener equivalent to 1/2 cup sugar (stevia, erythritol, etc.)
– 1/2 tsp vanilla or coconut extract
– Pinch of salt
Instructions:
1. Whisk all ingredients together in small saucepan. Bring to a gentle simmer over medium heat.
2. Reduce heat and let simmer for 20-25 minutes, stirring frequently, until reduced by half and thickened to a syrupy consistency.
3. Remove from heat and let cool at least 15 minutes before use. The syrup will thicken more as it cools.
4. Store in airtight jar in fridge up to 2 weeks.
This easy homemade version saves money and lets you control the ingredients. Adjust sweetener amount to taste preference. Top keto waffles, pancakes, yogurt, and more.
Finding Sugar Free Coconut Syrup in Stores
Sugar free coconut syrup can be found in the syrup aisle at many major grocery stores, including:
– Whole Foods
– Sprouts
– Kroger
– Safeway
– Wegmans
– Publix
– Target
Natural food stores like Whole Foods and Sprouts will have the biggest selection. Look for brands like Wink, Coconut Secret, Nature’s Hollow, and more.
The syrup may also be found in the natural sweetener section, or sometimes in the gluten free or diabetic nutrition aisle. Check near other sugar free products like stevia and xylitol.
If your local stores don’t carry it, many brands are available to order online, including on Amazon. Try searching for “sugar free coconut syrup” to find a variety of options.
The Price of Sugar Free Coconut Syrup
Sugar free coconut syrup tends to cost a bit more than regular syrups. Here are some average prices:
– Wink Sugar Free Coconut Syrup: $8 for a 12 oz bottle
– Coconut Secret Coconut Nectar Syrup: $7 for a 16 oz jar
– Nature’s Hollow Sugar Free Syrup: $5 for a 11 oz bottle
On a per ounce basis, prices range from about $0.50-$0.75 per ounce. This is many times more expensive than regular maple syrup, which costs around $0.10 per oz.
Part of the higher price tag comes from the intensive manufacturing process. The syrup needs to go through several steps to remove all the natural sugars. This requires special equipment and enzymes, increasing production costs.
Using sugar free coconut syrup may be feasible as an occasional treat, but could get expensive for daily use. One way to save is by making your own at home.
Comparison to Other Sugar Free Syrups
How does sugar free coconut syrup compare to other popular sugar free syrup options? Here’s a quick look:
Vs. Sugar Free Maple Syrup:
– Maple Syrup: Made from maple sap; distinct maple flavor
– Coconut Syrup: Made from coconut palm sap; rich, molasses-like flavor
– Both are processed to remove sugars, resulting in about 1g net carbs per serving
Vs. Sugar Free Pancake Syrup:
– Pancake Syrup: Made from corn syrup treated with enzymes; plain flavor
– Coconut Syrup: Natural coconut palm sap; exotic, tropical flavor
– Coconut syrup less processed and may contain nutrients
Vs. Walden Farms Pancake Syrup:
– Walden Farms: Uses artificial sweeteners; distinct chemical aftertaste
– Coconut Syrup: Uses stevia/erythritol; more natural with no aftertaste
– Walden is the cheapest option, but not as natural
Overall, sugar free coconut syrup provides a more natural, exotic flavor compared to plain artificial syrups. But it may cost more than heavily processed artificial brands.
Recipes Using Sugar Free Coconut Syrup
Here are some delicious ways to use sugar free coconut syrup in keto-friendly recipes:
1. Keto Pancakes with Coconut Syrup
Ingredients:
– 1/4 cup almond flour
– 1 tbsp coconut flour
– 1/4 tsp baking powder
– 1/4 tsp cinnamon
– Pinch of salt
– 1 tbsp Swerve or erythritol
– 1 large egg
– 1/4 cup water
– 1/2 tsp vanilla extract
– Coconut oil for cooking
– Sugar free coconut syrup
Instructions:
1. In a small bowl, mix together the dry ingredients: almond flour, coconut flour, baking powder, cinnamon, salt, and Swerve.
2. In another bowl, beat the egg. Then stir in the water and vanilla.
3. Add the wet ingredients to the dry and mix until just combined. Batter will be thick.
4. Heat a large skillet over medium heat and grease with coconut oil. Pour batter into 2-3 inch rounds.
5. Cook 3-5 minutes per side until golden.
6. Serve drizzled with sugar free coconut syrup!
2. Keto Coffee with Coconut Syrup
Ingredients:
– 1 cup hot brewed coffee
– 1 tbsp heavy cream or coconut milk
– 1 tsp sugar free coconut syrup
– Dash of cinnamon (optional)
Instructions:
1. Brew coffee in preferred method. Allow to cool slightly if very hot.
2. Stir in heavy cream and coconut syrup until mixed.
3. Top with a dash of cinnamon for a spiced coconut treat!
3. Keto Lemon Blueberry Scones
Ingredients:
– 1 3/4 cups almond flour
– 1/4 cup coconut flour
– 2 tsp baking powder
– 1/4 tsp salt
– 3 tbsp Swerve or erythritol
– Zest from 1 lemon
– 1/3 cup heavy cream
– 1 large egg
– 1 tsp vanilla extract
– 1/4 cup blueberries
– 2 tbsp sugar free coconut syrup
Instructions:
1. Preheat oven to 350 F. Line baking sheet with parchment.
2. In a large bowl, mix together the dry ingredients: almond flour, coconut flour, baking powder, salt, Swerve, and lemon zest.
3. In another bowl, whisk together the heavy cream, egg, and vanilla.
4. Pour the wet ingredients into the dry and mix gently just until combined. Fold in the blueberries.
5. Scoop 8 mounds of batter onto the baking sheet. Brush the tops with coconut syrup.
6. Bake 15-18 minutes until golden brown. Let cool 5 minutes before serving.
Frequently Asked Questions
Here are answers to some common questions about sugar free coconut syrup:
Is sugar free coconut syrup keto?
Yes, sugar free coconut syrup is generally keto-friendly, containing only 1-3g net carbs per serving. Just be sure to get an authentic sugar free syrup, not one that is simply “light.”
What sweeteners are used in sugar free coconut syrup?
Most brands use a blend of stevia and/or erythritol to provide sweetness after the sugars are removed. Some also contain monk fruit or xylitol. Read labels to check the sweetener sources.
Is sugar free coconut syrup good for diabetics?
Yes, sugar free coconut syrup has a negligible effect on blood sugar, making it safe for people with diabetes. It has a glycemic index of 0 according to manufacturers.
Does sugar free coconut syrup taste like coconut?
Yes, sugar free coconut syrup has a rich coconut flavor, though it may not taste strongly coconutty if used in small amounts. The coconut palm sap provides a molasses-like, almost buttery flavor.
Can you use sugar free coconut syrup in baking?
Yes, you can substitute sugar free coconut syrup in place of other liquid sweeteners in baking recipes. You may need to reduce other liquids in the recipe to account for the syrup’s thickness.
The Bottom Line
Sugar free coconut syrup provides an excellent low-carb option for those looking for an alternative sweetener with big flavor impact. With only 1-2g net carbs per serving, it won’t knock you out of ketosis. Use it sparingly to add sweetness while keeping carb counts in check.
Be sure to check labels and buy authentic sugar free syrups to get the advertised carb contents. While more expensive than regular syrup, sugar free coconut syrup remains a useful keto-friendly ingredient for the occasional treat. Mix into coffee, pour over waffles, or bake into keto desserts for decadent sweetness without the sugar crash.
