Palm Sugar (Gula Lontar): A Natural Sweetener Alternative with Many Benefits

Editor: dr. Andrew Octovianus Wijaya, Danastry Intan

Limiting the consumption of refined white sugar has become an important step in maintaining long-term health. Excess intake of refined sugar is closely linked to an increased risk of insulin resistance, obesity, and diabetes mellitus.

As a solution, many health practitioners have begun recommending alternative natural sweeteners that are gentler on the body's metabolism—one of which is palm sugar (Gula Lontar). Harvested traditionally from the sap of the lontar palm tree in Indonesia, this sugar offers various benefits that regular white sugar lacks.

Why Is Palm Sugar Better for the Body?

Palm sugar possesses physiological advantages that make it a more balanced sweetener alternative:

• Low Glycemic Index (GI): With a GI value in the range of 48–54, palm sugar is absorbed slowly by the small intestine. This prevents sudden blood sugar spikes while avoiding abrupt energy crashes (sugar crash).
• Rich in Essential Micronutrients: Minimal processing without chemical refining allows palm sugar to retain natural minerals such as magnesium, potassium, iron, and zinc.
• Contains Prebiotic Fiber (Inulin): The presence of inulin fiber not only helps slow glucose absorption but also nourishes beneficial gut bacteria in the digestive tract.
• Natural Caramel Flavor: It offers a mild sweetness with a distinct, delicious caramel aroma without requiring synthetic flavorings.
  Medical Note (Portion Control Tips):
  Low-GI sweeteners still contribute calories and carbohydrates (370 kcal/100 g). Daily consumption should still be limited (maximum 10% of total daily calorie needs, or about 2–3 tablespoons). For individuals with diabetes, palm sugar intake must still be calculated within their daily meal plan.

*Disclaimer: The information in this article is intended for health education based on scientific literature and does not replace medical advice, diagnosis, or treatment from a doctor or professional nutritionist.

Sources:

1. Palmyrah palm (Borassus flabellifer) non-centrifugal sugar - Current production practices as a natural sugar and a promising functional food/additive, Rayappa M.K., (2023), https://www.sciencedirect.com/science/article/pii/S2666154323003368
2. Palm sap sugar an unconventional source of sugar exploration for bioactive compounds and its role on functional food development, Sarkar T., et al. (2023), https://pmc.ncbi.nlm.nih.gov/articles/PMC10073893/