In India, a cup of tea is often the first drink of the day for many people. For those with diabetes, avoiding sugar becomes a priority, yet the habit of adding sweetness to tea is hard to break. As a result, many people look for natural and healthier alternatives to sugar, such as jaggery (gur), desi khand, and honey. These ingredients are commonly considered healthier options, but the question arises—are they truly better? Nutrition coach Pranav Mohan conducted a glucose test to determine which of these three alternatives causes the least sugar spike when added to tea. Let’s take a closer look at the results of this test and understand which option is the healthiest.
Understanding the Glucose Test Results: Which Sweetener is Best?
To compare the sugar impact of these alternatives, Pranav first tested a cup of tea without any sugar and then added white sugar to the same tea. The results were surprising. The tea without any sweetener caused only a slight sugar spike of 3 mg/dl, which was minimal. However, when white sugar was added, the sugar spike surged to 21 mg/dl, which is quite high for just one cup of tea. This comparison shows just how much impact white sugar can have on blood sugar levels.
Jaggery: A Better Option Than White Sugar
Pranav then tested jaggery (gur) as a replacement for white sugar. When added to the tea, the sugar spike was 16 mg/dl, which was significantly lower than the sugar spike caused by white sugar. Jaggery contains a variety of vitamins and minerals, and being unrefined, it is considered a healthier option. The presence of these nutrients may help in reducing the sugar spike, making jaggery a better alternative to white sugar.
Desi Khand: A Healthier Alternative to Jaggery and Sugar
Next, Pranav tested desi khand, a traditional form of sugar that is also less refined. When one spoon of desi khand was added to the tea, the sugar spike was 13 mg/dl. This was even lower than the spike caused by jaggery, making desi khand a highly favorable alternative. It is important to note that desi khand is known for its minimal processing, retaining more nutrients than white sugar and even jaggery in some cases.
Honey: A Natural Sweetener with a Moderate Sugar Spike
Finally, Pranav tested honey by adding two teaspoons to the tea. The sugar spike was 18 mg/dl, which was lower than the sugar spike caused by white sugar, but higher than both jaggery and desi khand. Honey is often considered a natural sweetener and contains several beneficial compounds, but it still caused a significant sugar spike compared to other natural alternatives.
Pranav concludes that all three alternatives—jaggery, desi khand, and honey—are better than refined white sugar when it comes to managing blood sugar levels. However, the best choice depends on individual health conditions. For those who drink one cup of tea a day, either jaggery or desi khand would be the better options. These alternatives are healthier and cause a lesser sugar spike compared to white sugar.
However, if you have high blood sugar levels, it is advisable to avoid any sweeteners and opt for tea without sugar. For people who consume multiple cups of tea each day, it is essential to understand that both jaggery and desi khand can still cause fluctuations in blood sugar levels. In such cases, it may be better to use zero-calorie sweeteners like stevia or monk fruit. These alternatives provide sweetness without impacting blood sugar levels.
While jaggery, desi khand, and honey are better alternatives to white sugar, they are not entirely without their effects on blood sugar. For a truly healthy option, especially for those with diabetes or those looking to maintain stable blood sugar levels, it’s best to minimize the use of sweeteners altogether or opt for natural, zero-calorie sweeteners.
