Answer: No, palm sugar is not keto-friendly. The high carbohydrate content, particularly the sugar, makes it unsuitable for a ketogenic diet.
Despite its popularity in Malaysian cuisine, palm sugar’s nutritional profile disqualifies it from the keto diet:
- High Carbohydrate Content: Palm sugar consists of 99.8g of carbohydrates per 100g, which is significantly higher than what is allowed in a typical ketogenic diet.
- Extremely High Sugar Levels: Palm sugar contains 99.19g of sugar per 100g, which can cause a spike in blood glucose levels, taking you out of the metabolic state of ketosis.
- Lack of Nutritional Value: Palm sugar offers little nutritional value, with no dietary fiber, protein, or beneficial fats.
- High Calorie Count: At 399 calories per 100g, palm sugar is also calorically dense, which can lead to weight gain if not consumed in moderation.
Remember, the goal of a ketogenic diet is to get your body to shift into a state of ketosis, where it burns fat for fuel instead of carbohydrates. Consuming high-carb foods like palm sugar can hinder this process.
- Amount Per ServingCalories399
- % Daily Value *
- Total Fat
- Sodium 3mg 1%
- Potassium 29mg 1%
- Total Carbohydrate
- Sugars 99.19g
- Protein 0g 0%
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.