Firstly all the items listed are edible food ingredients, the only thing varying amongst them on a nutrition scale is their nutrient content.
Coconut sugar (also known as coco sugar, coconut palm sugar, coco sap sugar or coconut blossom sugar) is a palm sugar produced from the sap of the flower bud stem of the coconut palm. This sweetener has become very popular in the past few years.Regular table sugar dose not contain any vital nutrients and therefore supply "empty" calories. However, coconut sugar has the following nutrients retained such as Iron, Zinc, Calcium and Potassium, along with some short chain fatty acids, polyphenols and antioxidants .Then it contains a fibre called inulin which slows glucose absorption and hence has a lower glycaemic index than regular table sugar. The bottom line is coconut sugar is no super food, it is slightly less bad than regular sugar as it retains other nutrients but has the same calories as regular table sugar so if you’re going to use coconut sugar use it sparingly (1 tsp which is 5g per day) Choose your cooking oil wisely.All fats, including cooking oils, are a mixture of saturated, monounsaturated, and polyunsaturated fatty acids in varying proportions. There is no such thing as a saturated-fat-free oil or one that contains only polyunsaturated or monounsaturated fat.Remember that all cooking oils contain the same number of calories — about 120 calories per tablespoon — and contain notrans-fat or cholesterol. Because cooking oils are 100% fat and are high in calories, use as little as possible. To minimize the amount of oil you use when cooking, try using non-stick pans and an oil mister to spray a thin coating of oil onto the pan. When you need more than a thin coating of oil, use measuring spoons or cups to carefully measure out the desired amount.For heart health, select cooking oils with the lowest levels of saturated fat and the highest levels of monounsaturated and omega-3 fatty acids such as canola oil, olive oil, flaxseed oil, and rice bran oil. If you are looking for an oil to add flavour to your cooked dishes or salad dressing, choose toasted sesame oil, or an unrefined olive oil.
Flour basically is refined and has very less fibre which makes it a high glycaemic food. It is best to avoid refined flour in diet as it is less nutritious and also raises blood sugars quickly. Healthier alternative to refined flour are millet flours- such as jowar, bajra, ragi flour or multi-grain flour or wheat flour with Bran added to it or to increase protein content of the regular wheat flour soyabean flour or chickpeas flour can be added to it.