Post by : Saif Rahman

Sugar is a staple in many diets, yet health experts consistently warn against its overconsumption, linking it to obesity, diabetes, and cardiovascular issues. In the quest for healthier alternatives, many people turn to natural sweeteners like jaggery, honey, or dates. But how do these compare?

To shed light on this topic, Oxford-certified nutritionist Suman Agarwal recently took to Instagram to assess sugar versus its counterparts and identify the healthiest options.

Sugar: The Unhealthiest Choice

Suman explains that refined sugar is the most harmful sweetener available, being highly processed with a glycemic index (GI) of 65 to 75 and packing around 390 calories per 100 grams. It lacks essential nutrients and can lead to quick spikes in blood sugar, posing risks for long-term health.

Referring to sugar as a “silent killer,” she cautions that its stealthy impact can increase susceptibility to type 2 diabetes and heart disease over time.

Jaggery: A Better, Yet Sugary Option

Often considered a healthier option in Indian households, jaggery (or gur) is less processed and contains trace amounts of iron and potassium. However, it still carries a significant GI (60 to 84) and delivers nearly the same caloric content as sugar—approximately 380 calories per 100 grams.

“Natural doesn’t mean you can indulge freely,” she warns.

Honey: Packed with Antioxidants, but Calorically Dense

Another popular natural sweetener, honey, is the least processed of the group and offers rich antioxidant properties that are beneficial for both gut health and immunity. It has a GI ranging from 45 to 69, alongside 240 to 330 calories per 100 grams.

While it is healthier than refined sugar, large quantities can still elevate blood sugar levels and lead to weight gain.

Dates: The Top Choice Among Natural Sweeteners

Of all the natural sweeteners reviewed, dates stand out as the most nutritious. They are a whole food packed with iron, fiber, and essential minerals. With a GI of 40 to 55, they release sugar slowly into the bloodstream and contain about 314 calories per 100 grams.

Yet moderation is crucial. Suman advises, “Limit to two dates a day,” reminding us that even natural sugars can contribute to weight gain when overconsumed.

Stevia and Monk Fruit: Low-Calorie Alternatives

Among zero-calorie natural sweeteners, stevia and monk fruit are gaining traction worldwide. Stevia is reported to be 100 to 200 times sweeter than sugar, though it may leave a hint of bitterness. Monk fruit, on the other hand, is 250 to 300 times sweeter and has a mild flavor.

“These options are significantly safer than conventional artificial sweeteners,” she notes. WHO guidelines recommend minimizing daily caloric intake from sugar to under 10%, while Suman suggests aiming for even less—no more than two teaspoons of sugar or equivalent sweeteners daily.

Avoid These Artificial Sweeteners

Suman also listed artificial sweeteners that should be avoided due to their potential long-term health risks. Some of the common names include:

• Sucralose – Found in Diet Pepsi, MuscleBlaze Whey Gold, and Splenda.
• Aspartame – Present in Diet Coke, Sugar Free Gold, and Pepsi Max.
• Acesulfame-K – Commonly used in Coke Zero and Red Bull Sugar-Free.
• Saccharin – Available in Sweet’N Low and Sugar Twin.
• Neotame – Found in low-calorie bakery and dairy products.

Despite being calorie-free, these products may disrupt metabolism and increase cravings for sugar.

The Conclusion: Moderation is Essential

In summary, Suman stresses that no sweetener is without risks. Even natural options like honey, jaggery, or dates must be consumed wisely. The best strategy is to minimize sugar intake across the board and prioritize a balanced diet full of fruits, vegetables, and whole grains.

#Wellness