Nutrition Expert from Oxford Clarifies Healthiest Sweetener: Sugar, Jaggery, Honey, Dates, or Stevia

Sugar is prevalent in our everyday diet, yet health professionals caution that excessive intake can lead to significant health issues such as obesity, diabetes, heart disease, liver complications, and hypertension. Many individuals opt for natural sweeteners like jaggery, honey, or dates under the impression they are healthier alternatives. But how accurate is this belief?

To shed light on this topic, Suman Agarwal, a certified nutritionist and fitness guru from Oxford, took to Instagram to share her insights. She assessed sugar and its substitutes, revealing which is truly beneficial for our well-being.

Sugar: The least favorable option

Suman Agarwal identifies refined sugar as the most detrimental sweetener type. Being heavily processed, it boasts a glycemic index (GI) between 65 and 75 and has approximately 390 calories per 100 grams. It lacks nutrients and leads to quick spikes in blood sugar, which could be hazardous to long-term health.

Describing sugar as a "silent killer," she warns that it can inflict harm on the body without evident early signs. Prolonged high sugar consumption can heighten the risk of developing type 2 diabetes and cardiovascular diseases.

Jaggery: A marginally better option, but still sugary

Commonly perceived as a healthier choice in many Indian households, jaggery, or gur, is less processed and contains minimal amounts of iron and potassium. Nevertheless, it has a high glycemic index (between 60 and 84) and contains about 380 calories per 100 grams, which is almost equivalent to that of sugar.

“Natural doesn’t mean it’s automatically healthy,” she cautioned.

Honey: High in antioxidants but calorific

Another widely appreciated natural sweetener is honey. According to Suman, it is the least processed of them all and is rich in antioxidants beneficial for gut health and immunity. With a glycemic index ranging from 45 to 69 and providing around 240 to 330 calories per 100 grams, honey is indeed an improvement over refined sugar. However, large intakes can still elevate blood sugar levels and contribute excess calories.

Dates: The most nutritious natural sweetener

Among traditional sweeteners, dates stand out as the most nutritious option. They are whole foods abundant in iron, fiber, and minerals, possessing a glycemic index of 40 to 55, which allows for sugar to be released gradually into the bloodstream. They have approximately 314 calories per 100 grams.

Suman advised that moderation remains vital, recommending not to exceed two dates per day as even natural sugars can lead to weight gain if consumed excessively.

Stevia and monk fruit: Healthier, low-calorie sweeteners

She also addressed the popularity of zero-calorie natural sweeteners like stevia and monk fruit gaining traction globally.

Stevia is 100 to 200 times sweeter than regular sugar but may impart a faint aftertaste.

Monk fruit is significantly sweeter—250 to 300 times—and has a mild fruity flavor.

“These options are considerably safer than artificial sweeteners like aspartame and sucralose,” she stated. According to WHO recommendations, less than 10% of total daily caloric intake should consist of sugar, with Suman advocating for an even lower limit—no more than two teaspoons of sugar or natural sweeteners daily.

Artificial sweeteners to steer clear of

The nutrition expert also cataloged artificial sweeteners that should be avoided due to their potential long-term health risks. These commonly found sweeteners in soft drinks and diet products include:

Sucralose – Present in Diet Pepsi, MuscleBlaze Whey Gold, and Splenda.

Aspartame – Found in Diet Coke, Sugar Free Gold, and Pepsi Max.

Acesulfame-K – Used in Coke Zero, Red Bull Sugar-Free, and protein shakes.

Saccharin – Found in Sweet’N Low and Sugar Twin.

Neotame – Commonly seen in low-calorie bakery and dairy items.

Experts underscore that although these substances are calorie-free, they may still disrupt the body’s metabolism and enhance cravings for sugar.

The takeaway: Prioritize moderation

Suman Agarwal concluded that no sweetener is utterly benign. Even natural ones such as honey, jaggery, or dates should be consumed conservatively. The most prudent strategy is to minimize all sugar sources and maintain a balanced diet rich in fruits, vegetables, and whole grains.