Protein & Nutrition Blog – Marmels

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.