Palm Sugar vs. Cane Sugar: Which is Better?
Palm Sugar vs. Cane Sugar: Which is Better?
Sugar is one of the most commonly used sweeteners in daily food and beverages. Among the various types of sugar available, two of the most popular are palm sugar and cane sugar. While both have a distinct sweetness, there are fundamental differences in terms of nutritional value, glycemic index, and their impact on health.
1. Source and Production Process
Palm Sugar is derived from the sap of palm trees, such as the sugar palm (Arenga pinnata) or coconut palm (Cocos nucifera). The sap is cooked until it thickens and is then dried into a more solid form of sugar.
Cane Sugar comes from the stalks of sugarcane (Saccharum officinarum). After being pressed, the juice is crystallized through a heating and refining process.
2. Glycemic Index (GI) and Impact on Blood Sugar
The glycemic index measures how quickly a food raises blood sugar levels. The lower the GI, the slower the impact on blood sugar spikes.
Palm Sugar has a lower glycemic index, around 35. This means palm sugar is absorbed more slowly by the body, preventing drastic blood sugar spikes.
Cane Sugar has a higher glycemic index, around 60-65, meaning it raises blood sugar levels more quickly after consumption. Therefore, palm sugar is recommended for those who want to maintain stable blood sugar levels, including diabetics or individuals looking to control their weight.
3. Nutritional Content
In terms of nutrition, palm sugar is superior to cane sugar because it still contains several natural minerals from the sap. Below is a nutritional comparison per 100 grams:
| Nutrient | Palm Sugar | Cane Sugar |
| Calories | 380 Kcal | 400 Kcal |
| Carbohydrate | 92 g | 99 g |
| Fiber | 1 g | 0 g |
| Potassium | 1000 mg | 40 mg |
| Iron | 2.5 mg | 0.1 mg |
| Magnesium | 70 mg | 1 mg |
| Zinc | 0.2 mg | 0 mg |
Palm sugar contains essential minerals such as potassium, iron, and magnesium, which are beneficial for the body, particularly in maintaining electrolyte balance, red blood cell production, and muscle function.
On the other hand, cane sugar undergoes a refining process that removes most of its natural minerals, making it mostly empty calories without additional nutritional value.
Conclusion
Both palm sugar and cane sugar have their advantages. However, in terms of health benefits, palm sugar stands out because it has a lower glycemic index and contains more minerals. For those who want to maintain stable blood sugar levels and gain additional nutritional benefits, palm sugar is a better choice than cane sugar.
You can have palm sugar directly from supplier with Rahat Sinergi to obtain high-quality palm sugar with greater health benefits.