Sweeteners healthier than sugar: For many of us, sugar is woven into daily life; one spoon in chai, a sweet dish after lunch, a box of mithai at every celebration. It’s comforting, familiar and hard to say no to. However, the truth is that regular sugar offers almost no nutrients and, in excess, can do real damage.
Too much sugar spikes blood sugar, piles on empty calories, and raises the risk of obesity, diabetes, and heart disease. However, nature offers healthier sweeteners that can satisfy your taste buds and come with some added benefits.
Also Read | Can people with diabetes eat ice cream?
Some of the natural sweeteners include:
Honey:
Honey has been used for centuries, both as a food and as a natural remedy. It contains small amounts of vitamins, minerals and antioxidants, and also has mild antibacterial properties. It provides quick energy but tends to raise blood sugar a bit more slowly than regular white sugar. You can stir a spoonful into warm water with lemon in the morning, or drizzle it over oatmeal, yoghurt or toast for gentle sweetness.
Jaggery:
Jaggery is a staple in many Indian homes, especially in traditional sweets and winter drinks. Made from sugarcane juice or palm sap, it is less processed than refined sugar and retains some essential minerals, including iron and magnesium. It’s also believed to help clear the respiratory tract. You can add a small piece to dal or curries for a mild, rounded sweetness, or use it in laddoos, chikkis and other homemade treats.
Stevia:
Stevia is a natural sweetener extracted from the leaves of the stevia plant. It tastes sweet like sugar but has almost no calories and does not spike blood sugar levels, which makes it a popular option for people with diabetes or those watching their weight.
Dates:
Dates are naturally sweet, but unlike refined sugar, they come with fibre, vitamins and minerals. They’re rich in potassium, magnesium and antioxidants, and the fibre helps slow down sugar absorption in the body. You can blend dates into smoothies or milkshakes, use them to sweeten energy bars, or enjoy them as a whole fruit when you crave something sweet.
Coconut sugar:
Coconut sugar is made from the sap of coconut palm flower buds. It has a mild, caramel-like taste and is less processed than regular white sugar. It also contains small amounts of iron, zinc and potassium, and has a lower glycaemic index than white sugar.
Quick comparison table:
| Sweetener | Calories | Nutrients | Effect on blood sugar | Best use cases |
| Honey | High | Antioxidants, antibacterial | Mild spike | Teas, oatmeal, toast |
| Jaggery | High | Iron, magnesium, potassium | Moderate spike | Indian sweets, tea, and curries |
| Stevia | Almost zero | None but a safe plant extract | No spike | Tea, coffee, baking |
| Dates | High | Fibre, potassium, antioxidants | Slower spike | Smoothies, desserts, snacks |
| Coconut sugar | High | Iron, zinc, potassium | Lower spike | Baking, drinks, cereals |
Sweetness itself isn’t the enemy; where you get it from matters. White sugar gives you nothing but empty calories, while natural options like honey, jaggery, dates, stevia and coconut sugar also bring some nutrients, flavour and small health benefits.
Also Read | How many carbs should you eat if you have diabetes?
If you’re trying to cut down on sugar, consider replacing it, rather than completely removing, sweetness. These alternatives can make the transition easier and more sustainable.
