Is Gula Melaka (Palm Sugar) Keto Friendly?

Answer: No, gula melaka (coconut palm sugar) is not Keto friendly. Despite its natural source and nutritional benefits, its high carbohydrate content makes it unsuitable for a ketogenic diet.

Gula Melaka, derived from the sap of the coconut palm, is often hailed as a healthier alternative to refined sugar due to its lower glycemic index, but it’s not ideal for those following a keto lifestyle:

• High in Carbohydrates: With nearly 100 grams of carbs per 100 grams, gula melaka is a carb-dense food. On a keto diet, your daily carb intake should ideally be below 50 grams, making this sugar a no-go.
• Concentrated Source of Sugars: Almost all of the carbs in gula melaka are sugars, which are the exact type of carbs you want to avoid on keto. They can easily kick you out of ketosis, the primary goal of the diet.
• Zero Dietary Fiber: Dietary fiber can mitigate the impact of carbs on blood sugar levels, but gula melaka contains none, so its full carb content affects your body.
• Lack in Nutritional Value: Apart from its high mineral content, gula melaka doesn’t offer much else nutrition-wise. It has zero protein, zero dietary fiber, and zero fats, which are the primary focus of a keto diet.

So, while gula melaka may be a healthier choice for individuals not following a specific diet, for those on a ketogenic diet, it’s best to avoid it due to its high carbohydrate content. Instead, opt for keto-friendly sweeteners like stevia or erythritol.