Oxford-certified nutritionist Suman Agarwal has shed light on one of the most common dietary debates — which sweetener is actually better for your health: sugar jaggery dates honey or stevia? In her latest Instagram post, she breaks down each type of sweetener, explaining how moderation plays a bigger role than the ingredient itself.
According to Suman, refined sugar is the least healthy option, with a glycemic index (GI) between 65 and 75 and about 390 calories per 100 grams. “Sugar gives zero nutrition and causes sudden spikes in blood sugar levels,” she explains.
Jaggery, while often seen as a better choice, isn’t as guilt-free as people think. It contains trace minerals like iron and potassium, but its GI ranges from 60 to 84 and calories remain high at 380 per 100 grams.
When it comes to honey, Suman describes it as the “least processed” among the group. Rich in antioxidants and good for gut health, honey has a GI between 45 and 69, with about 240–330 calories per 100 grams.
Dates, on the other hand, are a whole food sweetener, offering iron and fiber with a GI of 40–55. However, Suman advises limiting intake to “no more than two dates per day.”
For those seeking zero-calorie natural options, stevia and monk fruit are safer choices. Stevia is 100–200 times sweeter than sugar but can have a bitter aftertaste, while monk fruit is 250–300 times sweeter and leaves a fruity finish.
“These natural sweeteners are far safer than artificial ones like aspartame and sucralose,” Suman notes. She also advises keeping added sugar intake below 10% of daily calories — or ideally less than two teaspoons a day.
The nutritionist also listed artificial sweeteners to avoid, such as:
- Sucralose (found in Diet Pepsi, MuscleBlaze Whey Gold, Splenda)
- Aspartame (in Diet Coke, Sugar Free Gold, Pepsi Max)
- Acesulfame-K (in Coke Zero, Red Bull Sugar Free, Protein World shakes)
- Saccharin (in Sweet’N Low, Sugar Twin)
- Neotame (in low-calorie baked and dairy goods)
Her conclusion? Whether you choose honey, jaggery, dates, or stevia — moderation is key. Cutting out sugar doesn’t mean overdoing alternatives. Healthy sweetness is about balance, not replacement.