Protein & Nutrition Blog – Marmels

Glycemic index panels and scale: coconut sugar 54, pure maple syrup 54 and cane sugar 65, against a low cutoff of 55

Protein & Nutrition Blog – Marmels

Coconut Sugar vs Maple Syrup: Which Sweetener Is Better?

by Mo Mandegar, PhD on Oct 04 2026
Two jars, one amber and one granular, both sold as the gentler sweetener. Coconut sugar sits near 35 on the glycemic index, maple syrup near 54 and cane sugar about 65, but only maple syrup supplies a measurable share of manganese and riboflavin. Here is how they compare, and how to choose.
Bar chart of glycemic index by chocolate type: table sugar 65, milk chocolate 45, white chocolate 44 and 70 percent dark chocolate 23, with a low-GI cutoff at 55

Protein & Nutrition Blog – Marmels

Does Dark Chocolate Raise Blood Sugar?

by Mo Mandegar, PhD on Jul 30 2026
Yes, chocolate affects blood sugar, but not all chocolate behaves the same. A 70% dark bar has a glycemic index near 23 and a glycemic load of just 3 to 4 per ounce, while milk chocolate and table sugar climb much higher. Here is why cacao percentage is the dial that matters, and how fat, fiber, and protein change the whole equation.
Bar chart of the glycemic index of sweeteners: refined table sugar 65, honey 58, maple syrup 54, coconut sugar 35 and monk fruit extract 0

Protein & Nutrition Blog – Marmels

What Is the Healthiest Sugar Substitute? A Clear Guide

by Mo Mandegar, PhD on Jul 27 2026
The baking aisle is crowded with sugar swaps promising to be the healthy choice, but only three things really separate them: blood-sugar impact, calories, and nutrients. Coconut sugar lands around a glycemic index of 35 versus roughly 65 for table sugar, while monk fruit adds no sugar at all. Here is how the common substitutes actually compare, and how to pick the right one.
Bar chart of glycemic index by sweetener: coconut sugar 35, maple syrup 54, honey 58 and white cane sugar 65, with a low-GI line at 55

Protein & Nutrition Blog – Marmels

Is Coconut Sugar Better Than Honey? A Sweetener Guide

by Mo Mandegar, PhD on Jun 23 2026
Coconut sugar and honey both feel healthier than the white packet, but they win on different measures. Coconut sugar has a lower glycemic index (GI), reported at 35 versus about 58 for honey, plus far less fructose; honey brings more antioxidants. Both are still added sugars at roughly 4 calories per gram. Here is how they actually compare, and how to choose.
Bar chart of glycemic load per serving: Marmels Protein Chocolate scores 4, white bread 10, banana 13 and white rice 23, with a low-to-medium line at 10

Protein & Nutrition Blog – Marmels

Glycemic Load vs Glycemic Index: What Actually Matters

by Mo Mandegar, PhD on May 19 2026
Glycemic index measures speed. Glycemic load measures speed plus serving size, and that one addition flips watermelon from high-impact to mild and white rice from quick to genuinely heavy. Here is how to read both numbers, why the gap matters, and where common foods actually land on each scale.
Bar chart comparing the glycemic index of common sweeteners (glucose, refined cane sugar, honey, coconut sugar, agave nectar, and stevia leaf extract) with a high-glycemic-index threshold line at 55

Protein & Nutrition Blog – Marmels

Coconut Sugar vs Cane Sugar: Glycemic Index Compared

by Mo Mandegar, PhD on May 12 2026
Coconut sugar's glycemic index is reported at 35, compared with around 65 for refined cane sugar. The lab gap is real, but a 2022 trial in adults with type 2 diabetes found nearly identical blood-sugar responses to the two sweeteners. Here is how to read the data without the marketing.