Walking into a grocery store today can be overwhelming due to the vast array of sweeteners available. From traditional sugar to trendy monk fruit, the options are plentiful, and it is natural to feel confused. You might see ‘natural’ sugars like jaggery and wonder if they are healthier. Perhaps you stick with regular sugar, a kitchen staple for decades. Or you may consider low-GI sugar. But what about stevia or monk fruit sweetener? Do they live up to the hype? Which sweetener is truly best for your health?
Expert Rankings
Dr Rohini Somnath Patil, an MBBS doctor, clinical nutritionist, and health educator, breaks down the differences and explains what you should choose. In a video shared on Instagram, she ranks five common sweeteners from worst to best.
Sugar
Table sugar is one of the most widely used sweeteners globally, found in beverages, desserts, and baked goods. “Regular sugar has a glycaemic index of 65 and spikes blood sugar fast, with zero nutrients,” Dr Patil says. She places sugar in fourth place among the five sweeteners.
Jaggery
Jaggery, a concentrated product from cane juice or palm sap, is often assumed to be healthy. However, Dr Patil disagrees, ranking it fifth. “The worst is jaggery. It is marketed as healthy, but its glycaemic index is 70–90, higher than sugar. It has trace minerals but spikes blood sugar just as fast. Stop believing jaggery is better than sugar; it is actually worse.”
Honey
Honey, a natural sweetener made by bees, is the least processed on this list. It is marginally better than sugar and jaggery but still impacts blood sugar. “Honey has a glycaemic index of 50–58, slightly better, and has antioxidants, but still raises blood sugar,” Dr Patil said. Honey should not be consumed unlimitedly.
Stevia
Stevia, a natural sugar substitute from the Stevia rebaudiana plant, is ranked second. “Stevia has a glycaemic index of zero, with no calories. Research shows it does not raise blood glucose at all,” the doctor said. However, stevia can leave a bitter aftertaste that some find objectionable.
Monk Fruit Sweetener
Monk fruit sweeteners are gaining popularity for good reason. Derived from the Southeast Asian monk fruit, this natural alternative has a glycaemic index of zero, no calories, and no bitter aftertaste. Dr Patil ranks it number one. “At number one, the healthiest is monk fruit.”
Swapping your sweetener is about making informed choices to protect your health. Monk fruit and stevia allow you to enjoy sweetness without the blood sugar rollercoaster.
About the Author: The TOI Lifestyle Desk is a dynamic team of dedicated journalists who curate a vibrant tapestry of lifestyle news for The Times of India readers.
