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Sugar, Honey, or Monk Fruit: Nutritionist Reveals the Healthiest Sweeteners
Sugar
- Most commonly used sweetener globally.
- Highly processed, with zero nutritional value.
- Glycemic index: 65–70; 100g contains ~390 calories.
- Causes rapid blood sugar spikes, linked to weight gain and other health issues.
Jaggery
- Less processed than sugar, contains traces of iron and potassium.
- Glycemic index: 60–84; 100g has ~380 calories.
- Not calorie-free; excessive consumption can still spike blood sugar.
Honey
- Least processed among natural sweeteners; rich in antioxidants.
- Supports gut health.
- Glycemic index: 45–69; 100g contains 240–330 calories.
- Healthier than sugar and jaggery but should be consumed in moderation.
Dates
- Whole fruit containing natural sugars (fructose, glucose), fiber, and minerals.
- Rich in iron and low to moderate glycemic index: 40–55.
- Caloric value: ~314 per 100g; recommended intake: maximum 2 dates/day.
Stevia and Monk Fruit
- Plant-derived, zero-calorie sweeteners.
- Stevia: 100–200 times sweeter than sugar; slightly bitter aftertaste.
- Monk fruit: 250–300 times sweeter than sugar; fruity aftertaste.
- Safer alternatives to artificial sweeteners like aspartame or sucralose.
Nutritionist Advice
- Limit all added sugars, even healthier ones.
- WHO guidelines: keep added sugar <10% of daily calories; expert recommendation: ≤2 teaspoons/day.
- Excess sugar is linked to higher blood pressure, inflammation, weight gain, diabetes, fatty liver, and increased cardiovascular risk.
- Reducing sugar early in life lowers risks of heart conditions in adulthood.
