Sugar vs Jaggery vs Honey vs Dates: Which Is the Healthier Sweetener, According to Experts

When

it comes to adding a sweetener to your dessert or drinks, there’s a wide variety of choices. However, for the sake of your health, you need to consider far more factors than just flavour. With increased health and lifestyle knowledge, many people are now looking for natural sweeteners that can help in weight loss or safe sugar-free sweetener solutions – without compromising on the taste. But with so many options available, it kind of only adds to the confusion. So, let's break it down. Whether it is sugar, honey, jaggery, or dates, it is important to determine which sweetener is best for diabetes, overall health, and everyday use.

Sugar

Sugar is among the most consumed sweeteners across the world. Not just your everyday foods, but sugar is also a common ingredient in packaged foods. However, according to experts, sugar is highly processed and has a glycemic index of 65 to 70, which in the long run can be dangerous for your health if you overeat. Nutritionists say there is no nutrition and just a spike in glucose levels with sugar, which can be the main reason behind diseases like heart attacks, kidney failure, liver failure, obesity, and even inflammation that causes cancer.

Jaggery

While it is a common belief to swap sugar with gur or jaggery, a popular Indian sweetener, it is just a misconception. Experts say that while jaggery is less processed and has iron and potassium, its glycemic index of 60 to 84 is even higher than processed sugar. Even the calories in jaggery are at par with sugar, and so, it does not give you any substantial benefit in terms of your health.

Honey

Honey is a natural sweetener that has been in use for centuries and is highly regarded for its therapeutic benefits. While it does outperform sugar in terms of antioxidants and antibacterial properties, honey has slightly more calories than sugar and is sweeter too. While honey boosts immunity and relieves sore throats, it still raises blood sugar levels. Honey is also a strict no for those battling diabetes and heart issues.

Dates

Dates are gaining popularity as a natural sweetener for weight loss and health-conscious people, especially youngsters. Dates are packed with fibre, minerals, and antioxidants, which are lacking in most other sweeteners. Unlike refined sugar, dates also have a lower glycemic index, which means it does not cause a significant jump in blood sugar levels. Fibre inhibits the absorption of sugar into the bloodstream, making it an excellent choice for baking and healthier eating. Though its calorie count is comparable to that of other sugars, the extra nutritional benefits make it a healthier option in the long term. It does have a calorie & sugar spike, thus not advisable for diabetics.