Are brown sugar, jaggery, honey higher alternate options to sugar? Dietitians bust myths

In trendy instances and amid rising risks of sedentary lifestyle, persons are changing into extra acutely aware about what they’re consuming. The ill-effects of meals like refined sugar, trans fat, and junk meals are extensively identified and contemplating these meals might be become scrumptious recipes, many individuals search for their alternate options to cut back threat of chronic diseases. In place of sugar, many individuals add honey, jaggery or brown sugar, to get extra vitamins as a substitute of empty energy. These pure alternate options are additionally believed to be higher for blood sugar administration. However, specialists say that jaggery and honey could have dietary benefit over sugar, however they could nonetheless result in sugar spikes. Here’s what you want to know. (Also learn: Aspartame may increase your cancer risk; list of foods that have aspartame from diet coke to sugar-free puddings)

Shamika Girkar, Clinical Dietician and Bariatric Nutritionist, Dr Aparna’s Laparoscopic and Bariatric Surgery Centre, Mumbai in an interview with HT Digital bust myths concerning sugar and its most typical, naturally discovered alternate options like brown sugar, jaggery and honey.

Brown sugar

Brown sugar is white sugar with molasses added again to it. Molasses gives the wealthy brown color together with a scrumptious flavour. It has barely extra minerals and moisture as in comparison with white sugar however each of them are nonetheless primarily composed of sucrose. Molasses from the brown sugar is eliminated by varied processes to type the shiny crystalline white sugar.

Honey

Honey, in its purest type, has some quantities of nutritional vitamins and minerals and is devoid of any extra sugars or preservative components. On the opposite hand, commercially bought honey usually has further parts like flavours, sugar, and colouring added to it, with the purpose to make it last more on the shelf, look extra interesting to clients, and tempt their style buds.

Jaggery

Jaggery is produced from the juices of palm timber or sugarcane and is gaining reputation as a substitute for white sugar. It comprises minuscule quantity of nutritional vitamins, minerals and antioxidants, it’s nonetheless a concentrated supply of energy and sugar.

Is it a good suggestion to substitute sugar with honey or jaggery?

Substituting jaggery or honey for refined white sugar can present a small enhance in vitamins in a single’s weight-reduction plan. However, it isn’t advisable so as to add further jaggery or honey to meals solely for the aim of accelerating nutrient consumption. It’s usually extra helpful to acquire nutritional vitamins and minerals from lower-calorie sources.

Honey, maple syrup, brown sugar, and white sugar all have comparable dietary values. All are composed of glucose, fructose, and/or sucrose in various quantities, present an equal quantity of power (roughly 4 energy per gram), and comprise insignificant quantities of nutritional vitamins and minerals.

So, what do you have to select; sugar, honey or jaggery?

“When considering caloric content alone, none of the sweeteners—sugar, honey, or jaggery stand out as significantly better than each other. They all contribute extra calories to your diet. Therefore, if your primary concern is calorie management, it’s best to use these sweeteners sparingly or consider alternative ways to sweeten your food and beverages, such as using natural fruit sweetness or artificial sweeteners with fewer calories”, says Shamika Girkar.

While jaggery and honey could comprise barely extra nutritional vitamins and minerals in comparison with refined sugar, the precise quantity you devour in day by day use is often not enough to make a major affect in your general nutrient consumption. Also, the adulterations that these merchandise comprise are a significant lookout to decide.

“Considering the economic realities faced by a significant portion of the Indian population belonging to the middle class, it’s true that many people may rely on local stores that offer more affordable but often processed and less nutritious products. This situation can indeed lead to a diet that is high in empty calories, which may contribute to various health concerns over time”, says Dr. Aparna Govil Bhasker, bariatric surgeon at Saifee, Namaha and Apollo Spectra hospitals in Mumbai.

Understanding how jaggery, honey, sugar, or every other sweetener works is important for making the proper determination for your self.

“Some people consider honey and jaggery as a superfood because it has more vitamins and minerals and a lower sucrose content than sugar. However, all three of them contain the same amount of carbohydrates (sugar) and the blood glucose peak will be the same when consumed in equal quantities. Also, when heated, both jaggery and honey will lose the vitamin and mineral content through evaporation,” says Girkar.

“In addition to that, added sugars boost calorie intake, the sensory effect of meals, and overall satisfaction but they are not essential for good health and nutrition. They can substitute nutrient-dense foods and lead to poor health outcomes by delivering calories without other necessary elements such as vitamins, minerals, or other important nutrients,” says Dr Aparna.

The key message stays that these alternate options should not a license to devour limitless portions of sweeteners. The finest method to sugar consumption is to restrict added sugars in your weight-reduction plan and deal with complete, minimally processed meals.