Is Gula Melaka Healthier Than White Sugar? Benefits, Risks & Expert Insights (2026)
- Ria
- Nov 5
- 3 min read
Table of Contents
Introduction
Gula Melaka, also known as palm sugar, is a beloved ingredient in Malaysian desserts.
With the rising health awareness among Malaysians in 2026, many are asking: is Gula Melaka really a healthier alternative to refined white sugar?
In this guide, we’ll explore the nutritional facts, health benefits, and risks of Gula Melaka compared to white sugar. Whether you're a home cook, health enthusiast, or just sugar-conscious, this article will help you decide which sweetener is better for your lifestyle.
What Is Gula Melaka?
Gula Melaka is a traditional palm sugar made from the sap of coconut or sugar palm trees. It is boiled, thickened, and molded into blocks or discs. Known for its deep caramel flavour and natural origin, it's a staple in Malaysian desserts such as onde-onde, cendol, and sago gula Melaka.
Key Characteristics:
Less processed than white sugar
Retains trace minerals like potassium, iron, and zinc
Has a rich, smoky flavour profile
Nutritional Comparison: Gula Melaka vs White Sugar
Nutrient (per 100g) | Gula Melaka | White Sugar |
Calories | 375 kcal | 387 kcal |
Carbohydrates | 92g | 100g |
Iron | 2.8mg | 0mg |
Potassium | 100mg | 2mg |
Glycemic Index | ~35 | ~65 |
Takeaway: Gula Melaka has a lower glycemic index and includes small amounts of minerals, while white sugar is purely refined sucrose.
Health Benefits of Gula Melaka
Lower Glycemic Index: May help avoid blood sugar spikes.
Contains Antioxidants: Natural antioxidants may reduce oxidative stress.
Rich in Trace Minerals: Offers small but beneficial nutrients.
Less Refined: Fewer chemical processes during production.
Expert Tip: Gula Melaka is still a sugar, so moderation is key.
Risks and Considerations
Still High in Sugar: Overconsumption can lead to diabetes, obesity, and other health issues.
Not Ideal for Diabetics: Despite its lower GI, it still impacts blood sugar.
Quality Varies: Some store-bought Gula Melaka may be mixed with white sugar or additives.
Expert Opinions & Research Insights
Recent Malaysian nutritionists highlight Gula Melaka as a more natural alternative but caution against overuse.
“Gula Melaka can be a better choice if consumed in moderation and as part of a whole food diet,” says Dr. Noraini, a dietician based in Kuala Lumpur.
Research Findings:
A Universiti Malaya study (2025) found Gula Melaka to have higher antioxidant levels compared to processed sugar.
The Malaysian Ministry of Health recommends limiting all types of added sugars to 10% of total daily calories.
Gula Melaka in Malaysian Cuisine
Gula Melaka is used widely in traditional and modern dishes:
Cendol: Combined with coconut milk and pandan jelly
Onde-onde: Glutinous rice balls filled with molten Gula Melaka
Sago Gula Melaka: Chilled sago pearls with palm sugar syrup
Modern Use:
Added to coffee as a natural sweetener
Used in baking for richer flavour
Did You Know?
Gula Melaka is often made by hand using traditional methods in Melaka and Sarawak.
Palm sugar production is more sustainable than cane sugar.
In 2026, demand for natural sweeteners in Malaysia has risen by 18%.
FAQs
Is Gula Melaka safe for diabetics?
Not entirely. It has a lower GI than white sugar, but it still affects blood sugar levels.
Can I use Gula Melaka for baking?
Yes! It adds a rich, molasses-like flavour and works well in cookies, cakes, and bread.
Does Gula Melaka have fewer calories?
It has slightly fewer calories, but the difference is minimal. Nutritional benefits lie more in mineral content and lower GI.
Is Gula Melaka organic?
Traditional Gula Melaka is often organic, but always check the label for additives or refined sugar blends.
Conclusion
Gula Melaka is a natural sweetener that offers slight nutritional advantages over white sugar. While it’s not a “healthy” food in itself, it is a better alternative if consumed mindfully. With its unique taste and lower glycemic index, Gula Melaka continues to be a favourite in Malaysian kitchens.
Looking to switch to a more natural sweetener? Our 100% pure, traditionally made Gula Melaka is:
Handcrafted in Malaysia
Free from additives
Perfect for cooking, baking, and beverages
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