Oxford-certified nutritionist reveals which is actually healthier for you: Sugar, jaggery, dates, honey or stevia?

By Admin

27 Oct, 2025

Sugar a household staple is often referred to as a silent killer because of its link to severe health issues such as obesity, type 2 diabetes, heart disease, liver disease, and hypertension. As awareness grows, many people are switching to “healthier” alternatives like jaggery, honey, dates, monk fruit, and stevia. But are these sweeteners really better for your health?

Oxford-certified celebrity nutritionist Suman Agarwal recently shared insights on Instagram (October 25), settling the debate once and for all: which sweetener is actually healthier for you and your family? Let’s break down what she revealed.

Sugar

Sugar is the most widely consumed and processed form of sweetener, with a glycemic index (GI) of 65–75 and a calorific value of 390 calories per 100 grams. While it adds sweetness instantly, it provides zero nutrition and causes blood sugar spikes, leading to energy crashes and health complications.

Jaggery

Jaggery is often touted as a more natural and healthier option. According to Suman, it’s less processed and contains small amounts of iron and potassium. However, its GI ranges between 60–84, sometimes higher than sugar, and it carries nearly the same calorie count (380 per 100g).

Honey

Honey is one of the least processed sweeteners and is rich in antioxidants, making it beneficial for gut health. Its GI falls between 45 and 69, with a calorie range of 240–330 per 100g, slightly lower than sugar but still dense in energy.

Dates

Dates are a whole food source of sweetness that comes packed with iron and fibre. With a GI of 40–55 and 314 calories per 100g, they are a nutritious alternative   but portion control is crucial. Suman advises not to consume more than two dates a day to avoid excess sugar intake.

Stevia and Monk Fruit: The Safer Sweeteners

For those seeking sugar-free options, Suman recommends stevia and monk fruit as natural, zero-calorie alternatives.

• Stevia: 100–200 times sweeter than sugar but has a slight bitter aftertaste.
  
  

• Monk fruit: 250–300 times sweeter with a pleasant fruity flavor.
  
  

These are considered much safer than artificial sweeteners like aspartame or sucralose. The nutritionist emphasized that, according to WHO guidelines, sugar consumption should remain under 10% of total daily calories   and ideally, no more than two teaspoons a day.

Artificial Sweeteners to Avoid

Suman cautions against the following artificial sweeteners and products that commonly contain them:

1. Sucralose – Found in Diet Pepsi, MuscleBlaze Whey Gold, Splenda
   
   

2. Aspartame – Found in Diet Coke, Sugar Free Gold, Pepsi Max
   
   

3. Acesulfame-K – Found in Coke Zero, Red Bull Sugar Free, Protein World shakes
   
   

4. Saccharin – Found in Sweet’N Low, Sugar Twin
   
   

5. Neotame – Used in low-calorie bakery and dairy products
   
   

The Bottom Line

Eliminating refined sugar is a smart move, but moderation is key with all sweeteners   natural or otherwise. Opt for stevia or monk fruit for a safer, low-calorie choice, and limit your intake of honey, jaggery, or dates even though they offer some nutrients.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always consult your doctor for personalized recommendations.