Choosing the Healthiest Sweetener

Are you caught up in the ongoing debate about sweeteners? Questions like whether jaggery is better than sugar or what monk fruit brings to the table might have crossed your mind. With numerous options ranging from traditional sugars to trending zero-calorie alternatives, it can be tough to figure out which is genuinely healthier. Renowned nutritionist Suman Agarwal, who’s worked with various celebrities in India, breaks down the different sweeteners and their health implications.

Sugar

Sugar is widely consumed, found in many beverages and packaged foods. However, it’s highly processed and has a glycemic index between 65 and 70. According to Agarwal, 100 grams of sugar contain about 390 calories. “Zero nutrition, all spike,” she states in a video.

Jaggery

Many people switch to jaggery believing it to be the healthier option. While it is less processed and contains some potassium and iron, its glycemic index ranges from 60 to 84, which might actually be higher than sugar. The calorie content is similar, with 100 grams of jaggery packing around 380 calories.

Honey

Honey is considered the least processed of sweeteners. It has high antioxidant levels and is beneficial for gut health. Its glycemic index is lower, at 45 to 69, with 100 grams containing around 240 to 330 calories.

Dates

For those mindful of health, dates offer a sweet treat rich in natural sugars and fiber. They contain a glycemic index of 40 to 55 and about 314 calories per 100 grams. Agarwal advises moderation, suggesting no more than two dates daily.

Stevia vs. Monk Fruit

Stevia and monk fruit extract are popular plant-based sweeteners. They are zero-calorie options, with stevia being 100 to 200 times sweeter than sugar—but it can have a bitter aftertaste. Monk fruit is even sweeter, up to 300 times sweeter, and tastes fruitier. Agarwal notes that both are considered safer than artificial sweeteners like aspartame and sucralose.

Bottom Line

Even when it comes to “healthier” sweeteners, moderation is crucial. The World Health Organization suggests limiting added sugars to less than 10% of total caloric intake. Agarwal recommends even stricter limits—no more than two teaspoons a day. So, just because a sweetener is labeled as healthier doesn’t mean you can indulge without care.

A long-term study indicated that individuals consuming 17% to 21% of their calories from added sugars had a significantly higher risk of dying from cardiovascular diseases. It’s a reminder that the effects of added sugars—higher blood pressure, weight gain, and more—are serious concerns affecting all age groups. In fact, recent studies suggest limiting sugar intake early in life may reduce the risk of heart conditions in adulthood.