White sugar vs jaggery vs honey vs brown sugar: Which should you pick?

Experts stress that it is important to re-look at your diet "as a whole" too to ensure you don't go overboard with any of these sweeteners.

By: Lifestyle Desk

New Delhi | April 26, 2023 08:20 AM IST

3 min read

Is there a better type of sugar? (Source: Getty Images/Thinkstock/Freepik)

Since most of us start our day with a cup of coffee, tea, or a smoothie, what is used to sweeten them has also become a debate and confused many health-conscious minds. Sugar in almost all forms is now seen as a villain when it comes to our health and nutrition. As such, considering the many varieties of sweeteners available — white sugar, jaggery, honey, and brown sugar — have you ever wondered which is better for you?

Before you pick one over the others, allow us to tell you that the calories from all kinds of sugar are more or less the same and that the difference actually lies (that too slightly) in their nutritional composition and processing methods. It’s not just us, experts state the same.

While informing that white sugar, brown sugar, and jaggery, all originate from sugar cane, Garima Goyal, a registered dietitian said: “White sugar is the final refined product from juicing the sugar cane to molasses. Brown sugar is also refined, but molasses is separately added to it. However, jaggery is not refined and that’s why its nutritional properties are slightly different,” she told indianexpress.com.

Also Read | Can consuming 2 tablespoons of honey lower blood sugar and cholesterol levels?

Talking about calories, whether you take a teaspoon of white sugar or brown sugar or jaggery, note that they all provide the same calories — around 20 kcal, added Goyal. “However, when compared to white or brown sugar, jaggery contains trace amounts of nutrients like iron, magnesium, potassium, and calcium,” she mentioned.

Even honey, which comes from a completely different source (honey bees), provides you with the same amount of calories, but with some “trace minerals”, Goyal pointed out.

What do you put in your coffee? (Source: Getty Images/Thinkstock)

So, what should you pick?

When it comes to a recipe, all these sweeteners are equal. Among them, there is “no one superior choice that can be termed healthy”. “All have similar calories; just that certain nutrients are also present — but only in trace amounts — in honey and jaggery,” said Goyal.

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Adding, Dr Ajay Aggarwal, director and head – Internal Medicine-Fortis Hospital Noida said that jaggery is, however, also lower on the glycemic index, meaning it does not cause a sudden spike in the blood sugar levels as compared to white sugar, making it a better choice for people with diabetes. “Jaggery is a good choice for those looking for a more natural and healthier alternative to white sugar,” said Dr Aggarwal.

As such, your choice can be based on affordability and preference. “The choice between brown sugar and white sugar will depend on the recipe and the desired flavour and texture. Brown sugar is a good choice for recipes where a caramel flavour is desired, while white sugar is a good all-purpose sweetener,” said Dr Aggarwal.

Experts also add that it is important re-look at your diet “as a whole” too to ensure you don’t go overboard with any of these sweeteners.

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