As more people try to cut down on refined sugar, alternatives like jaggery, brown sugar and monk fruit are gaining popularity. But are they truly healthier? A nutritionist says the answer isn’t as simple as it seems.
Excess sugar intake has been linked to serious health risks, including cardiovascular disease, type 2 diabetes, fatty liver, weight gain and reduced insulin sensitivity. While replacing white sugar may seem like a smart move, not all substitutes offer real benefits.
Palm jaggery, a traditional favorite in Indian households, is often considered natural and nutritious. Though it contains small amounts of minerals like iron, experts say the quantity is minimal. It is still high in calories and has a high glycemic index, meaning it can spike blood sugar levels just like regular sugar.
Brown sugar, commonly perceived as a healthier option, is essentially a less refined version of white sugar with added molasses. Nutritionally, it remains high in calories — about 50 calories per tablespoon — and also has a high glycemic index. Moderation is key, with experts advising not more than two tablespoons a day.
Monk fruit sweetener, on the other hand, is emerging as a preferred option. It is minimally processed and contains zero calories, making it a better choice for those monitoring sugar intake.
