Can Honey and Jaggery Replace Sugar for Better Health? Expert Weighs In

Many people are looking for healthier ways to sweeten their food and drinks. White sugar, while common, is linked to weight gain, diabetes, and other health problems. Because of this, many turn to natural alternatives like honey and jaggery. Both are widely used in Indian kitchens and are believed to be better than refined sugar. But are honey and jaggery really healthier? Can they replace sugar for better health? Let’s find out what experts say and what science shows.

Are Honey and Jaggery Healthier Than Sugar?

Sakshi Singh, Nutritionist, Dietetic Place, Lucknow, explains, “Honey and jaggery are often seen as healthier options because they are less processed and contain some nutrients. Jaggery has minerals like iron, calcium, and magnesium, while honey has antioxidants and small amounts of vitamins and minerals.” She adds, “Unlike white sugar, which is just empty calories, jaggery and honey offer a little more nutrition. However, they are still forms of sugar and should be eaten in moderation.”

Jaggery is made from concentrated sugarcane juice and keeps more minerals because it is less refined. It is absorbed more slowly than white sugar, so it does not spike blood sugar as quickly. Honey, on the other hand, is made by bees and contains natural sugars, antioxidants, and has antibacterial properties. Some people use honey to soothe coughs or sore throats.

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What Does Research Say?

A review published on PubMed compared the effects of cane sugar, honey, and jaggery on blood sugar and body weight in diabetic rats. The study found that honey led to the least increase in blood sugar and weight gain compared to sugar and jaggery. Jaggery, despite its minerals, caused higher blood sugar spikes and more weight gain than honey. The researchers concluded that honey may be a safer sweetener for people with diabetes, but all sweeteners should be used in moderation.

Is There Any Disadvantage? 

Sakshi Singh warns, “Even though honey and jaggery have some health benefits, they are still high in calories and sugar. Eating too much can lead to weight gain and increase the risk of diabetes and heart problems, just like regular sugar.” She recommends using small amounts and not thinking of them as ‘free’ foods. People with diabetes should be especially careful, as jaggery has a high glycemic index and can raise blood sugar quickly.

How to Use Honey and Jaggery Wisely

• Use honey or jaggery to replace sugar in tea, desserts, or breakfast dishes, but keep the quantity small.
• Choose raw, unprocessed honey and pure jaggery for the most health benefits.
• Try using fruits to sweeten foods naturally, as they add fibre and vitamins.
• Avoid giving honey to children under one year old due to the risk of infant botulism.

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Conclusion

Honey and jaggery can be better choices than white sugar because they offer some nutrients and health benefits. However, they are still sugars and should be enjoyed in moderation. As Sakshi Singh says, “Natural does not always mean healthy if you have too much.” For the best health, limit all types of added sugar and focus on whole foods like fruits for sweetness.